Cacao Nut Muesli
A gluten-free, grain free muesli with a real CRUNCH!
- 3 cups buckwheat groats
- 1 cup almonds, chopped
- 1 cup walnuts, chopped
- 1 cup pepitas
- 1 cup dried mulberries
- 1/3 cup hulled tahini
- 1/3 cup maple syrup OR rice malt syrup OR raw honey
- 1/3 cup water
- 1/3 cup cacao powder
- Place the buckwheat, almonds, walnuts and pepitas into a large bowl and cover with water. Soak for at least 2 hours. This 'activates' the nuts and seeds, breaking down the phytates and making them easier to digest.
- Rinse well and drain the water.
- Mix the tahini, maple syrup, water and cacao together.
- Pour mixture over the nut / seed mixture until well coated. Add in the dried mulberries.
- Spread mixture evenly onto dehydrator sheets and dehydrate at 40 degrees celcius for 48 hours, until dry and crunchy. Alternatively, bake in the oven at 100 degrees
Celsius for 1 1/2 hours. This will cook the muesli, to keep the ingredients fully raw it's best to use a dehydrator.
- Once the muesli is dry, store in a sealed container and try not to eat it all at once!
A Word from The Raw Food Girl
I love buckwheat!! It's the 'grain' of choice in my family, with a much more impressive nutritional profile than rice or pasta. Buckwheat contains 13% protein (compared to 2.6% of brown rice) and a generous serving of potassium, iron and magnesium. In fact, just 100g of buckwheat offers 57%of the Daily Recommended Intake (DRI) of magnesium (1)
Buckwheat too has been suggested to have health promoting potential equal toor even higher than that of fruits and vegetables. Research reported at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, shows that whole grains, such as buckwheat, contain many powerful phytonutrients that are digested in the intestines (2).
So as far as grains are concerned, buckwheat is really awesome. Because it actually isn't even a grain at all! It's part of the rhubarb family, so is more of a vegetable than an actual grain.
If I’m eating raw buckwheat though, I always soak the groats beforehand. This is important because it helps to remove phytic acid, which is the storage form of phosphorous in plants. It binds to minerals like iron, zinc, magnesium and calcium in the digestive tract, which blocks the absorption of these essential minerals.
I'm sure you've heard of the saying, "You are what you eat." How about this: You are what you ABSORB. We can eat nutrient-dense foods all day long and it won't amount to much if we aren't actually absorbing them.
A 2003 study on the degradation of phytic acid in cereal examined the change in iron absorption when phytic acid was removed from various grains. The study found that participants absorbed 1160% more iron when phytic acid was removed from wheat.
Dehydrating foods (like soaked buckwheat groats) will activate them (thus removing a lot of the phytates) while keeping them raw. Investing is a good dehydrator is a MUST - you'll save yourself a fortune when you can make your own raw, paleo, vegan muesli!!!