Raw Food Recipe: Sprouted Buckwheat Energy Bar

Sprouted Buckwheat Granola Bar

If you love those gooey, sweet raw energy bars that you can find in isles of every health food store out there and would love to make your own at home (that are far superior in flavor and quality) this is the recipe for you! In one of my “Living Vision Agreement” posts I talked about a habit I had gotten into here in Israel of indulging in some of the phenomenal artisan breads, and pastries made at a local cafe-bakery “Lechem Shel Tomar”. One of my favorite items to get (which I still get occasionally) is what they call the “health bar”. It consists of date, honey, maple syrup, oats, nuts, cranberries and cinnamon. This sweet and hearty bar hit all the right spots for me, except that my preference was that all the nuts, seeds and grains would be sprouted and dehydrated first and that everything would be organic. Lucky for me I have quite a knack for making sweet stuff just the way I like it! I took the inspiration and ran with it; now YOU can too!

You’ll see for these energy bars I chose to use buckwheat instead of oats. The reasons being; I can sprout it, it’s gluten free, high protein and alkaline forming. Plus, when you sprout and dehydrate buckwheat they get crispy and add a great texture to foods. The pre-prep for these bars will take you some time, but it is all soaking, rinsing and then drying. I recommend soaking and drying a lot of extra ingredients. That way you can store the leftovers in your freezer, have them on hand to use for other recipes later, and all your pre-prep is already pre-prepped!

These homemade “health bars” have become a HUGE hit in my house and neighborhood. They remind me somewhat of a larabar meets a rice crispy treat with a lot of extra surprises mixed in, which I L-L-LOVE. Try it out and play around with it, there’s a lot of wiggle room for switching the dried fruit, or trying different nuts or seeds, using oats instead of buckwheat, adding some variation in the spices, or adding chocolate to make it a raw chocolate energy bar. Let your creative juices run wild, but perhaps try the original version first and let that lead you to wherever your heart desires!

Enjoy, in-joy!

Energy Bar
Serves 49
This bar tastes like Larabar meets Rice Crispy Treats in the best way ever. Using ingredients properly prepared for mineral and nutrient absorption, with all organic (if you so choose) ingredients, making it the Best Energy Bar in flavor, texture and nutritional integrity.
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59 calories
8 g
0 g
3 g
1 g
0 g
16 g
37 g
4 g
0 g
3 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 59
Calories from Fat 24
% Daily Value *
Total Fat 3g
Saturated Fat 0g
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 0mg
Sodium 37mg
Total Carbohydrates 8g
Dietary Fiber 1g
Sugars 4g
Protein 1g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Prepare Ahead
  1. 1/2 cup sprouted and dehydrated sesame seeds
  2. 1 1/4 cup sprouted and dehydrated buckwheat groats
  3. 1 1/2 cups soaked and dehydrated walnuts, rough chopped
Date Paste
  1. 1 1/3 cups soft medjool dates, packed measure
  2. 3 Tbs. maple syrup
  3. 1 Tbs. raw honey
  4. 1 Tbs. cinnamon
  5. 3/4 tsp. salt
  6. 6 drops Medicine Flower flavor extract or 1 vanilla bean scraped
  7. 3/4 cup tart dried cherries or apple juice sweetened cranberries, rough chopped
For the Sprouted and Dehydrated Items
  1. (The amounts below will give you a good amount of leftovers to store in your freezer and use for other recipes).
Sesame Seeds
  1. Start with 1-2 cups of dried sesame seed with their hulls.
  2. Soak in twice the amount of water with a teaspoon of sea salt.
  3. After 7 hours rinse your seeds and soak an additional 3 hours in purified water.
  4. Drain into a strainer and set over a bowl with a towel on top.
  5. Rinse twice a day until small sprouts have developed.
  6. Dehydrate sprouted seeds at 110 degrees until crispy.
Buckwheat Sprouts
  1. Measure out 1-2 cups of raw buckwheat groats.
  2. Set in bowl and cover with twice the amount of water.
  3. Soak for 6 hours, drain and rinse thoroughly. (I was recently told that you only need to soak these for 20 minutes, but I have not tried it yet!)
  4. Pour into a colander and set over an empty bowl.
  5. Cover with a towel and rinse twice a day until small sprouts form.
  6. Dehydrate at 110 degrees until crispy (about 6 hours).
Soaked Walnuts
  1. Measure out 1-2 cups of raw walnuts into a bowl.
  2. Cover with twice the amount of water and 1-2 teaspoons of sea salt.
  3. Soak for 7 hours, rinse thoroughly and repeat the process.
  4. Rinse again and soak in purified water for a final 3-6 hours.
  5. Rinse well and dehydrate at 110 degrees until crispy (12-24 hours)
For the Date Paste
  1. Process the first 6 ingredients in your food processor fitted with an "s" blade attachment until a smooth paste has formed. You may need to scrape down the sides a few times.
For the Bars
  1. Transfer your date paste to a large bowl.
  2. Measure in your final ingredients and mix with a wooden spoon.
  3. After a bit you may want to get your hands in there and start kneading it like a dense dough.
  4. Once all of you ingredients a well incorporated line an 8x8 cake pan with a teflex sheet or some saran wrap. If you use the plastic wrap grease your pan a bit first with some coconut oil so that the plastic sticks to the pan. Also, make sure you leave a few inches of over hang so that you can easily remove the "brick".
  5. Transfer the "dough" to your lined caked pan and press firmly creating an even surface, and making sure there are no holes or air pockets.
  6. Transfer the "brick" to a large cutting board and cut into desired shapes and sizes.
  7. Refrigerate for up to a month or freeze for longer storage
  8. Enjoy!!!
  1. Remember you can make many variations to this by adding chocolate, other spices, different nuts and seeds, superfood powders. Play and enjoy the flavors of life!
Living Vision http://www.thelivingvision.com/
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