Toffee Buckwheat Granola (GF, DF)

5 minute read

Delightfully sweet and crispy clusters of buttery toffee buckwheat granola, generously adorned with coconut, pumpkin seeds, and pecans, offers a taste of breakfast perfection. Not only does this simple granola boast a delightful blend of flavors and textures, but it is also gluten-free and dairy-free making it a great choice for many. During a memorable stay at the Wild Rice Retreat in Bayfield, WI, nestled along the serene shores of Lake Superior, my colleagues from the Nutritional Therapy Association and I were treated to Chef Brian’s amazing buckwheat granola and it left us all smitten! Inspired, I returned home determined to come up with a wholesome and delicious granola to share with all of you, and I know you’re going to LOVE it!

Easy Buckwheat Granola Recipe

Why Buckwheat is So Good For You!

Despite it’s name, buckwheat (Fagopyrum esculentum) is actually not a grain. It is a seed from a flowering plant from the Polygonaceae family. Buckwheat is grown around the world and is considered a pseudocereal like quinoa and amaranth. Buckwheat groats can be used whole and is used in many European and Asian dishes and can also be ground into a flour to be used in everything from noodles to cakes. It is a gluten-free food and in some cases, can be considered Paleo as it is technically not a grain, but this is really up to the person following a Paleo way of eating to decide.

Vitamins

      • Vitamin A is essential for regulating hormones, particularly estrogen, and can help with hormonal balance, which is important for female endocrine health.
      • Vitamin B1 (thiamine): A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function.
      • Vitamin B2: (riboflavin): Converts carbohydrates to adenosine triphosphate (ATP) which supports energy production [1].
      • Vitamin B3 (niacin): Essential in healthy metabolism, supports healthy cholesterol and blood pressure [2].
      • Vitamin B5 (pantothenic acid): Supports metabolic pathways and plays a role in making red blood cells.
      • Vitamin B6 (pyridoxine) is beneficial for your immune system, mood, circulation, and so much more!
      • Vitamin B9 (folate): Essential vitamin that supports healthy metabolism, and is key in breaking down homocysteine, and amino acid that is harmful in high concentrations [3].
      • Vitamin C supports immune function, can help prevent infections, and reduces oxidative stress.
      • Vitamin E: (antioxidant): Supports immune function and works to regulate free radicals that cause cellular damage and supports the immune system, vision and healthy skin.
      • Vitamin K1 is necessary in helping support your body’s ability to clot and it is converted to vitamin K2 in your gut. K2 is essential in supporting bone and skin health.

Minerals

      • Copper: Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [4].
      • Calcium: The most abundant mineral in the body and is essential in maintaining health teeth and bones as well as heart, muscle and nerve function [5].
      • Potassium: Plays a role in your body’s hydration and cellular fluid balance, with sodium being the counter balance.
      • Zinc: Essential in digestion, thyroid health, and a healthy immune system.
      • Iron: Essential in the creation of hemoglobin, supports a healthy digestive tract, and is necessary in immune health.
      • Magnesium: The fourth most abundant mineral in the body, it supports healthy nerve functions, healthy blood pressure, and detoxification.
      • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [6].
      • Phosphorus: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.
      • Selenium: Supports thyroid health [7] and supports your immune system.

Other Benefits

    • High in antioxidants, is anti-cancer and anti-inflammatory [8].
    • High in Omega-3’s and Omega-6′s
      • Alpha linoleic acid (ALA: also known as Omega-3): An essential fatty acid due to our body’s inability to create it.  It plays a vital role in our body’s anti-inflammatory pathways and is an excellent whole food source of EPA and DHA.
      • Linoleic acid (LA: also know as Omega-6) fatty acids play a crucial role in supporting brain function, regulating metabolism, and promoting healthy skin and hair. [9].
    • High in Flavonoids: Rutin, quercetin, D-chiro-inositol, isoorientin, isovitexin, vitexin, and orientin [10]
    • Supports heart health [11]
    • High in Fiber
      • Insoluble fiber: Works to keep things moving along and helps with toxin and waste elimination.
      • Soluble fiber [12]: Soluble fiber works to support a healthy microbiome and supports healthy blood sugar regulation.
      • Resistant Starch: Similar to soluble fiber in that it feeds the microbiome, supports healthy blood sugars and GI health [13].
        Gluten Free Granola Recipe dairy free

        Why Grass-fed Butter or Ghee?

        With so many choices out there, why do I recommend grass-fed butter?

        Whole Food: One of the reasons I prefer to use only grass-fed butter in my dishes and cooking is because it is a whole food. Eating whole foods means that you are eating foods that are minimally processed and are closest to the way you would naturally find them.
        Nutrient Dense: Grass-fed cows are healthier cows and their beef and butter are more nutrient dense since they are eating their natural diet.
        Vitamin A: Grass-fed butter is high in beta-carotene which is converted to vitamin A in the body.  Vitamin A is a fat soluble vitamin that is necessary in eye health, cellular division, and immune health [14].
        Vitamin K: Vitamin K is essential in bone health and it is converted to vitamin K2 by our gut microbiome, which supports our heart health!
        Higher in unsaturated fatty acids [15]
        Higher in Omega-3’s: support anti-inflammation pathways.
        Conjugated linoleic acid (CLA): Grass-fed butter has been show to have a much higher concentration of CLA than butter from grain-fed cows.  CLA’s contain Omega-6 fatty acids that are converted in the body to arachidonic acid, the building block used to support inflammatory and anti-inflammatory pathways [16].
        Taste and Satiety: Let’s just be honest, fat makes our food taste wonderful and it promotes satiety from our meals, so why not make the healthiest whole food choice like grass-fed butter.
        Butyrate: An essential short-chain fatty acid that is key to gut health, lowers inflammation, and has antioxidant properties.

        Healthy Gluten Free Granola Recipe Grain Free

        What You’ll Need to Make Toffee Buckwheat Granola

        Large Mixing Bowl
        Spatula
        Measuring Spoons
        Measuring Cups
        Parchment Paper
        Bar Pan

Toffee Buckwheat Granola Ingredients

Makes approx 6 cups

¼ cup Unsweetened Applesauce, room temp
½ cup Pure Maple Syrup or Honey, room temp
¼ cup Grass-Fed Ghee, melted
1 tsp Ground Cinnamon
½ tsp Fine Salt
2 tsp Pure Vanilla Extract
2 cups Whole Buckwheat
1 cup Unsweetened Coconut Flakes
1 cup Raw Pumpkin Seeds (preferably unsalted)
1 cup Raw Pecans, roughly chopped

*Easily make this recipe vegan by using the Pure Maple Syrup and substituting Unrefined Coconut oil for the ghee

How to Make Toffee Buckwheat Granola

  1. Preheat the oven to 275 degrees.
  2. Line the bar pan with parchment paper and set aside.
  3. In a large bowl combine the applesauce, maple syrup or honey, salt, vanilla, and cinnamon and mix well with the spatula,
  4. Add the dry ingredients to the applesauce mixture and mix well to evenly coat.
  5. Transfer the granola to the parchment lined baking pan and spread evenly over the pan.
  6. Bake for 60-90 minutes, stirring often to prevent burning.
  7. Remove when granola is lightly toasted and the moisture has evaporated (the granola will not be crispy yet, and will still feel sticky and moist).
  8. Cool completely: this will all the sugars to harden and make those delicious granola clusters.
  9. Store in airtight container up to 3-weeks.
Easy Buckwheat Granola Recipe

Toffee Buckwheat Granola (GF, DF)

Amy Lippert
Delightfully sweet and crispy clusters of buttery toffee buckwheat granola, generously adorned with coconut, pumpkin seeds, and pecans.
Prep Time 5 minutes
Cook Time 1 hour
Course Breakfast, Snack
Cuisine American
Servings 16
Calories 228 kcal

Ingredients
  

Instructions
 

  • Preheat the oven to 275 degrees.
  • Line the bar pan with parchment paper and set aside.
  • In a large bowl combine the applesauce, maple syrup or honey, salt, vanilla, and cinnamon and mix well with the spatula,
  • Add the dry ingredients to the applesauce mixture and mix well to evenly coat.
  • Transfer the granola to the parchment lined baking pan and spread evenly over the pan.
  • Bake for 60-90 minutes, stirring often to prevent burning.
  • Remove when granola is lightly toasted and the moisture has evaporated (the granola will not be crispy yet, and will still feel sticky and moist).
  • Cool completely: this will all the sugars to harden and make those delicious granola clusters.
  • Store in airtight container up to 3-weeks.

Notes

*Easily make this recipe vegan by using the Pure Maple Syrup and substituting Unrefined Coconut oil for the ghee

Nutrition

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Nutrition Facts
Toffee Buckwheat Granola (GF, DF)
Amount per Serving
Calories
228
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
6
g
38
%
Trans Fat
 
0.003
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
4
g
Cholesterol
 
7
mg
2
%
Sodium
 
76
mg
3
%
Potassium
 
211
mg
6
%
Carbohydrates
 
25
g
8
%
Fiber
 
4
g
17
%
Sugar
 
7
g
8
%
Protein
 
5
g
10
%
Vitamin A
 
6
IU
0
%
Vitamin C
 
0.3
mg
0
%
Calcium
 
24
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Buckwheat Granola, Dairy Free Granola Bites, Easy Granola, Gluten Free Granola, Grain Free Granola, Paleo Granola, Toffee Granola
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Toffee Buckwheat Granola, Almond Milk & Cookies

FAQs

Q: To make toffee buckwheat granola, can you bake it at a higher temperature to get it to cook faster?
A: I don’t recommend baking at a high temperature as this may cause the ingredients to burn before the honey or maple syrup has had time to cook down giving you that delicious crispy texture.

Q: What other types of nuts or seeds can you use to make toffee buckwheat granola?
A: Anything you like really! Try raw sunflower seeds, raw walnuts, raw almonds or slivered almonds, raw cashews, or even raw hazelnuts. This is one of my favorite reasons why I love making homemade: I can make it however I want!

Q: Are there any dried fruits you would recommend adding to toffee buckwheat granola?
A: Yes! but a few things to consider:

  • Do not add the dried fruit until after you have baked and cooled the granola as dried fruit has a tendency to over cook or burn in the oven.
  • Try raisins, unsweetened cranberries, dried blueberries, chopped dried apricots, goji berries, or even chopped dates.
  • I prefer to add any fruit, fresh or dried, when I eat the granola as the moisture may cause the texture of the granola to become soggy if stored together.

Q: Is it okay to replace the ghee with regular butter?
A: Yes, it is! I just prefer to use ghee since it is dairy free.

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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!

I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.

Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.

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