Did you know that buckwheat is actually gluten-free and packed full of minerals and fibre? The wheat in the title always makes people think they are a wheat-based product, but that’s not the case at all.
It’s a great substitute for oats, if you can’t tolerate them, but can be easily subbed for oats if you prefer. Just keep the quantities the same.
Combined with just 4 other ingredients, these bars are super easy to make too.
The ingredients are as follows:
- Buckwheat flakes
- Mixed nuts
- Maple syrup
- Medjool dates
- Almond butter
Buckwheat flakes
Buckwheat flakes aren’t always the easiest to find; try your local health food shop or look online and you can usually find them.
Buckwheat is a great substitute for oats in many recipes. It’s not only gluten-free but high in protein. In fact, it’s a complete protein – containing all 9 essential amino acids.
It also contains lots of minerals such as magnesium, folate and vitamin B6, so a great addition to your kitchen cupboard.
Toast your flakes
The bars are officially no bake. If you want to you can toast your buckwheat flakes in the oven for 10 mins before using. This gives a slightly nuttier taste.
How to make
You simply blend all the ingredients together in a food processor, flatten down in a baking tray and add a few extra nuts on top. Refrigerate to harden.
It’s a great one to add to your list of easy, no bake treats and handy to have in when the kids get home from school. They are also great for an afternoon pick-me-up.
I hope you like them as much as I do!
Recipe Tips
- I use quite a runny nut butter for this recipe so if yours is a little thicker then just add some more. Alternatively, add a little water as you blend the base so that it is soft and sticky.
- If you prefer another nut or seed butter then please substitute with that. Just keep the quantities the same.
- My dates are very soft. If yours are harder then add some water as you blend. Otherwise you can soak the dates in boiling water for about 20 minutes, drain fully and follow the recipe as written.
- I make 10 large bars with this recipe, but you can make much smaller bars if you prefer.
5 Ingredient Buckwheat Bars
Ingredients
- 12 large medjool dates pitted
- ½ cup almond butter (120g)
- 2 tbsp maple syrup
- 1½ cups unsalted mixed nuts (plus a few more to top) (195g)
- 1 cup of buckwheat flakes (100g)
Instructions
- Pit the dates and add to a food processor with the almond butter and maple syrup. Blend until it forms a sticky ball. It should be really soft and sticky. If it doesn’t seem sticky enough add 1-2 tbsp of water and blend again.
- Chop the nuts into medium chunks. Add them, with the buckwheat flakes, to the date mixture and pulse to combine. You want to mix but not breakdown the nuts fully.
- Press down into a 20cm (8 inch) square tin. Top with a few more nuts then refrigerate for about an hour.
- Cut into 10 large bars or smaller squares and keep in the fridge.
Notes
-
- You can toast the buckwheat flakes in the oven for 10 mins before using, if preferred.
- I use quite a runny nut butter for this recipe. If yours is thicker, just add some more.
- If you prefer another nut or seed butter then please substitute with that. Just keep the quantities the same.
- My dates are very soft. If yours are harder then add some water as you blend. Otherwise you can soak the dates in boiling water for about 20 minutes, drain fully and follow the recipe as written.
Great alternative to oats!
The nutricional value is per bar?
Thank you!
Hi Maria, yes per bar!