How to make healthy choices every day

Guest Post from Green Kitchen Stories: Raw Sprouted Granola with Yoghurt, Blueberry Sauce and Fresh Fruit

Hello friends! I am back from Turkey – what a fantastic trip. I have lots of stories, photos, and inspiration to share, but I was lucky enough to have my friends over at Green Kitchen Stories write the post this week while I get back into the groove. 

For those of you who aren’t familiar with Green Kitchen Stories, you are in for a real treat. Created by the über-talented couple David and Luise, GKS is a veritable gold mine of recipes, cooking techniques, and healthy advice for anyone in of need of culinary inspiration. The enormous success and popularity of their blog has allowed them to branch off into other avenues, such as their fantastic Green Kitchen app, and most recently, a cookbook deal! I can’t tell you how excited I am to hold a copy in my hungry little hands, along with the many other GKS groupies. 

I have been blog buddies with David and Luise for some time now (as you may recall the 
White Velvet Soup guest post I wrote for them back in the day), but it wasn’t until just a couple weeks ago I had the pleasure of meeting them in person. Over green juices in the sunshine we finally got to sit face-to-face, connect, and discuss all the things we are so passionate about (you can guess that it was a long talk). They are a totally down-to-earth, humble, and immensely inspiring pair that I feel honored to know. I want to extend a huge thanks to both of them (and their adorable taste-testing toddler), for creating this gorgeous breakfast that will take us all out the morning meal rut! 
Are you caught in The Bad Breakfast ritual? Are you sick of toast, coffee and orange juice? Are you always tired, stressed and grumpy in the morning? Fear not, pick up your phone and call the Green Kitchen Stories Breakfast Hotline – We Promise You a Better Morning! 
Ok, just a little bit of hubris there. But seriously, we know how it is. You want to get those few minutes of extra sleep and make a quick decision to have a to-go coffee instead of eating a proper breakfast at home. We were totally like that before we had our daughter. We are both late sleepers. So much, that David often even skipped breakfasts completely and Luise more than once has been seen running out the door with her morning smoothie spilled over half her t-shirt, just to get a few minutes extra sleep. Well, that was then. Now Elsa pulls us up from our bed early every morning. And all of a sudden we have at least a full hour to spend in the kitchen before heading to work. So nowadays our breakfast rituals are constantly evolving. Porridge, baked oatmeal, pancakes, fruit salad, omelet, frittata, yogurt, rye bread, granola, smoothie. Been there done that. When you got a lot of time you realize that there is a whole world of breakfasts to explore. So if you don’t have kids yet, make sure to set that alarm clock half an hour earlier (no snoozing!), and you will find that breakfasts actually can be pretty darn delicious.

Our latest breakfast love affair is this raw sprouted granola. It is less sweet and more crunchy than a normal granola, and if you serve it with a blueberry sauce, yogurt and some fresh fruit, you have yourself a perfect breakfast (and if you add some honey on the top it could also become the perfect dessert). We are not going to loose ourselves in nutritional values, or explain the advantages with sprouting, nobody does that like Sarah B! We can however tell you that both buckwheat and quinoa are gluten free seeds, so hooray for that!

How to sprout Buckwheat & Quinoa Seeds
You will need:
2 glass jars
2 screen lids (if you don’t have a screw on sprouting lid you can make your own with a cheesecloth, a hardware cloth OR a nylon stocking and a rubber band)
1 cup buckwheat seeds (hulled groats)
½ cup quinoa

1. Start by rinsing your seeds in a strainer under running water, then pick out any dark seeds, stones or any imperfect seeds. Transfer your seeds into the sprouting jar. 
2. Add 2-3 times as much, fresh water. Soak for at least 30 minutes (buckwheat take up all the water they need quickly), then drain off the soak water. Rinse the seeds until the water runs clear and drain very thoroughly.
3. Set your sprouting jar in a bright place (out of direct sunlight) at room temperature. Rinse and drain well about every 4 hours (no, you don’t have to go up at night). The sprouts will be done in 36-48 hours or when the sprouting tail is as long as the seed. (Quinoa sprouts quicker than buckwheat).
Store in a sealed container and put them in your refrigerator. Use within 1-2 weeks.

Raw Sprouted Granola with Yoghurt, Blueberry Sauce and Fresh Fruit
Serves 4

½ cup golden linseeds
½ cup pumpkin seeds
½ cup dried apricots & prunes
2 cups buckwheat sprouts (see above)
1 cup quinoa (see above)
1 tsp. vanilla extract OR ½ tsp ground vanilla powder
4 Tbsp. sweetener of your choice (liquid honey, agave, apple syrup etc)
1. Put linseeds, pumpkin seeds, apricots and prunes in a large bowl and cover with water. Let them soak for at least 1 hour. Drain the excess water. 
2. Add the rest of the ingredients and stir around. Evenly spread the batter onto two baking sheets or dehydrator sheets. Place in the oven on the lowest temperature possible OR in a dehydrator for about 6-8 hours or until golden and crispy.
Blueberry & Apple Sauce
1 cup blueberries (frozen are fine)
1 medium size apple, diced
2 TBSP unsweetened apple juice (or sweetener of your choice)
Place all ingredients in a small pot on the stove over medium heat. Bring to a boil and lower the heat, let simmer for 20 minutes. Turn off the heat and puree with an emersion blender or fork if you like it chunky.
How to Assemble:
– Blueberry & Apple Sauce
– Buckwheat & Quinoa Granola
– A full-fat organic yoghurt (Greek/Turkish)
– Fruit salad

Place 2 spoonful of blueberry sauce in the bottom of the glass, then 2-3 spoonfuls of granola, 2-3 spoonfuls of yoghurt and finally some fruit salad on top. Good morning!

Copyright 2012 My New Roots at

37 thoughts on “Guest Post from Green Kitchen Stories: Raw Sprouted Granola with Yoghurt, Blueberry Sauce and Fresh Fruit”

  • This looks like a great recipe. Can’t wait to try it out! 2 questions: why do you soak the linseeds, pumpkin seeds, apricots, and prunes? And you mentioned baking at the lowest possible temperature—what do you recommend? 300 degrees fahrenheit? Thanks!

    • Hello! We soak the seeds in order to make them more digestible and nutritious, and the fruit to rehydrate! If your oven goes lower than 300* try that, but if 300* is your lowest setting, that will be just fine. Enjoy!

  • My mouth has been watering since I saw this recipe and I started sprouting on Sunday night! I have a couple of questions though….
    1. On the contrary to many here, my buckwheat has already sprouted and the quinoa hasn’t (it’s been 60 hours). Not even a little bit. Grains are softer though and a bit swollen. Is this normal? The room were they are kept is aprox at between 15C (I’m in London) and are close to the window for the light (no sunlight). Should I be doing something different?
    2. I’m on a FODMAP diet, so unfortunately dried fruit is not the best option for me because I have IBS. Would you say it’s a good idea to dissolve pure stevia powder in water and soak the seeds in it?
    3. Do you have the nutritional profile for buckwheat and quinoa sprouts compared to the unsprouted grains?

    Many many many thanks!!!!! I’m a loyal follower of this blog and GKS!

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  • Hi Sarah and GKS
    I decided to try this recipe this week and I have finished sprouting the grains although I have not yet used them to make the granola. I have a couple of concerns and was hoping you could offer some insight. The quinoa sprouts have been stored in the fridge for two days since they sprouted so quickly and the tails are starting to get a pinkish colour. The buckwheat sprouts which I just put in the fridge this morning have a very nutty/ earthy smell to them. I am concerned with the presence of bacteria and am wondering if either of these things are harmful? How would you know if sprouts contained bacteria? Thanks very much!

  • How quickly does the quinoa sprout? Mine already has some long tails and I haven’t even been soaking it for a day. Is there a time limit on how long I can soak/ sprout them? Thank you

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  • You have no idea how Happy I am to find this! I absolutely LOVE granola’s but my husband is allergic to oatmeal so I haven’t been making any.

    But this? This is the answer to all my problems and looks delicious! Can’t wait to try it! I love sprouting things but I had no idea you could sprout grains! 🙂

  • Looks wonderful!
    I’m going to try this recipe this weekend! Where did you find the stand for the sprouting jar?
    It’s perfect for sprouting one jar at a time!

  • hi, a lovely post as usu.
    I especially like that sprouting jar. Any chance of getting it online?
    thank you

  • Hello There Sarah,

    I found your blog tonight via Green Kitchen Stories. Thank you for your healthy, beautiful recipes. Truly inspirational. Hello from another alternative cook!

    Be Well,

  • Hi m.r. brooks!
    We sprout nuts and seeds to increase nutritional value. We soak dried fruit together with seeds so that the flavor and sweetness of the fruit is released into the water and absorbed by the seeds. Which also gives it a better texture when baked.

    If you want to make a raw granola, we recommend using a dehydrator. Otherwise set the oven at the lowest possible temperature, usually around 50°C/120°F depending on the oven. You could try baking it on a higher temperature, although we haven’t tried it. The baking time will be shorter but you are risking that the buckwheat might become too hard and crunchy.

    Happy baking!

  • This looks like a great recipe. Can’t wait to try it out! 2 questions: why do you soak the linseeds, pumpkin seeds, apricots, and prunes? And you mentioned baking at the lowest possible temperature—what do you recommend? 300 degrees fahrenheit? Thanks!

  • Oh my Gosh! I am from Turkey. If I knew that you were in my land, I’ld love to meet you in person. I am a big fan of yours! I am glad you liked your trip. Thank you for enlightening us with your amazing recipes and knowledge about nutrition. Have a great day!



  • How fabulous to see my two favorite blogs working together! The photos are just fantastic. Love each and every one of them. I have never tried sprouting before but this definitively got me intrigued.
    Thank you so much!

  • Are there any ways that you can help prevent salmonella and e.coli growth during the sprouting process? That risk is the only thing that stops me from sprouting. Would rinsing with a little bit of vinegar help? Or dehydrating afterwards?

  • Yep, pretty sure I will be addicted to this! Can’t wait to try it – thanks for such detailed instructions. My boyfriend tells me I must’ve been a bird in a past life, because I can’t seem to get enough grains and seeds!

  • Yes, you can sprout oat grains, they also make a perfect match with buckwheat sprouts.

    We soak nuts to increase nutritional value and we soak the fruit to reach a better flavor and texture.

    Happy sprouting!

  • I can’t wait to try sprouting buckwheat. Do oats sprout too?

    Also, the granola recipe looks yummy but I’m not sure why you rehydrate the fruit and nuts only to dehydrate them in the next step?

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