FoodHealthy Eating

Buckwheat is a little nutritious powerhouse:

  • Contains 8 essential amino acids
  • High in protein
  • High in dietary fibre
  • Low glycaemic index
  • Naturally gluten-free and non-allergenic


Can you see why this is one of my favorite ‘grains’ to work with in the kitchen?


? For the Health Conscious Parent: Buckwheat is a fruit seed and more nutritious of a regular seed. Being naturally gluten free it is far less likely to provoke allergies and this makes it a perfect food for babies starting from 8/9 months. ✅

Why Buckwheat Granola?

I believe that if we are to have breakfast (only eat when you are hungry, right?), then we must ensure it is a healthy and balanced breakfast.

I am not keen on cereals. I think they are causing more harm to the population than we want to admit (obesity, type 2 diabetes, pre-diabetes, high blood sugars, sugar cravings etc.).

It is not often I have breakfast but when I do, it’s always a well-balanced breakfast. Or what I like to call it: 1-2-3. Years ago I developed a tool to help children and parents understand healthy eating and portion sizes. Today I use this tool in children who are overweight and in parents who are overweight. I also use the tool in children and adults who have type 1 diabetes, type 2 diabetes and in women with gestational diabetes. Recently I have started to use the 1-2-3 in children who are classed as ‘disabled’ and who can’t eat orally. These children are often on a blended diet which is given directly into the tummy. Basically, I use the 1-2-3 for everything and everyone (including on myself).

You can read more about it here.

This granola is 1-2-3 inspired. I have added an excellent quality carbohydrate (buckwheat), which is also a source of protein. Additionally, the nuts add more protein and goodness to the meal. I have not added honey (you may if you like) but the dried mango certainly adds enough sweetness to this meal.

Serving it with plain dairy-free coconut yogurt or full-fat Greek yogurt and plenty of nuts and desiccated coconut is a method to bring some fat to the meal. Fat is often feared because we think it makes us fat. Well, that’s another myth we must highlight. Read why I believe ‘The Fear of Fat has Made us Fat here.

You can’t go wrong with this granola. Have it for breakfast or as a sweet treat. You won’t regret making it.

Wheat Intolerance

Buckwheat is wheat free (despite the name) and is therefore great for people suffering from wheat intolerance which is extremely common in both children and adults.

Symptoms of a wheat intolerance include:

  • Bloating
  • Stomach Pain
  • Constipation
  • Diarrhoea
  • Eczema
  • Psoriasis
  • Rhinitis
  • Migraines
  • Tiredness

I have a wheat intolerance myself and I am therefore very conscious of how much wheat and what kind of wheat I eat on a daily basis.

I hope you now feel empowered to why this meal is a fantastic option for yourself and the family so let’s get cooking. 

You Need

3 tbsp coconut oil (warm)

500g buckwheat

1 cup desiccated coconut (Keep some aside for garnish)

3/4 cup seeds (I used sesame seeds)

175g walnuts

350g dried mango

A handful of crystalized ginger (yes, this actually makes this granola!)


Melt the coconut oil and combine it with the raw buckwheat.

Mix in all the other ingredients and bake in the oven for 30 minutes at 175 degrees.

Serve warm or cold with a dollop of dairy-free plain yogurt or full-fat Greek yogurt. (I used Koko Plain Coconut Yogurt).

This image shows the step by step process in making Buckwheat Healthy Granola.

This is definitely Nishti’s Choice! Enjoy.




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