Beautiful Buckwheat Kasha Cereal with Banana, Golden Raisins, Coconut and Pecans

Buckwheat isn’t wheat—it’s actually a gluten-free seed that contains eight essential amino acids including tryptophan which helps to elevate mood and mental clarity. Keep it stocked in your pantry for all sorts of recipes like this naturally sweetened warm cereal. For this recipe, I recommend using sprouted buckwheat for more efficient digestion. You can buy sprouted buckwheat at the health food store, but I hope you’ll use this recipe as an opportunity to try sprouting buckwheat at home. You’ll see how easy and fun it can be—all it takes is a little planning.


Makes: 2-3 servings

Large saucepan with lid
Medium pan/skillet

Try to buy everything organic. Here’s why.
1 cup buckwheat, sprouted*
2 tbsp toasted coconut
2 tbsp hunza raisins
2 tbsp pecans
2 tbsp sunflower seeds
Half banana, sliced
Pinch fine ground sea salt
Coconut milk, hemp milk or almond milk is optional

*No time to sprout? At least soak it overnight. No time for that? Well, heat your skillet to medium-high and in small 1/4 cup batches, toast the dry, unsoaked buckwheat for 4 minutes. Be sure to shake or stir constantly. Repeat until all buckwheat is toasted. Then cook according to steps below.


Let’s get started.
Soak your buckwheat overnight in pure water.

The next day, rinse well and allow to sprout for one day (read more here).

Now let’s cook. In a saucepan, place buckwheat, 2 cups pure water and a pinch of salt. Bring to a boil. Once boiling, cover, reduce heat and continue on a slow rolling boil for 10-15 minutes until all water is absorbed. It will take less time for soaked buckwheat and more for unsoaked. When all water is absorbed, turn off stove and allow buckwheat to sit with the lid on for about 5 minutes. Then remove lid and fluff with a fork.

While your buckwheat is cooking, warm your skillet to medium-high heat. Toss your coconut into the pan and toast for about 5 minutes, stirring/shaking the pan occasionally until browned. Do the same with the sunflower seeds, and then the pecans.

Now place warm buckwheat in a bowl with all other ingredients and enjoy!

If you’d like a sweeter kasha, add 1/2 tsp maple syrup or honey, or better yet, more banana and raisins. Try it with a fresh, non-dairy milk of your choice.



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  1. Ive done plenty of sprouting but have yet to try buckwheat…now I have a reason to give it a go. This looks lovely- sounds like a pretty perfect breakfast.


  2. Yum, that look great – thanks for the inspiration.

  3. Pamela

    I’m making this tomorrow morning. Can’t wait!

  4. What perfect timing – I have some buckwheat in my pantry and wasn’t really that sure what to do with it! I ate it years ago when I lived in Moscow but have never cooked it myself. Thanks for the great idea.

    • Kate~
      Stay tuned, too, I’ll be starting a series in 2012 that focuses on 1 whole food powerhouse ingredient a month where each week I share a recipe using that particular food. I’ll be starting with Sea Veggies, but I’m thinking buckwheat is the next one! Enjoy.

  5. Ilka

    I prepared this for breakfast, replacing the buckwheat with barley. I did not have sunflower, so I used flax seed. The flax seed added a great layer to the overall taste. It’s a keeper.

  6. rick

    I think the buckwheat I got was too old; it turned into mush in about 2 minutes (after soaking overnight). Am I right?

    • Heather Crosby

      Hi Rick,
      Hmmm, this doesn’t sound right. The seeds should stay soft yet firm/solid once soaked. You’ll get an egg-white-like consistency to your water (rinse off) which is normal, but the buckwheat itself should not turn to mush. I think your guess is a good one. May need to try fresher, hulled buckwheat groats next time. Best of luck, H

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