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Breads & Crackers Sandwiches & Wraps

Raw Food Cooking: Create Your Own Buckwheat Bread

Breads & Crackers, Sandwiches & Wraps

Delicious Raw Nutbread


My Mediterranean Almond Bread caused quite a stir when I posted it, getting me some very kind comments on various discussion boards. It’s so fantastic to know that something I’ve created has helped someone find a piece of the puzzle that they so needed to help them live a healthier life — in this case, an alternative to bread. That tactile feeling of holding something when eating (get your head out of the gutter!) is very important to me, as it is to a lot of people.

When I mentioned, what seems like ages ago, that I was developing a nut-free version of my bread, I had quite a few emails asking me for the recipe. So here it is, and I have to say I’m very pleased with it and have been enjoying mushroom sandwiches for weeks now. They’re so great — once you have the bread made, it’s so quick and easy to build a sarnie! Enjoy!

Raw buckwheat bread

Makes 18 ‘slices’

  • 1/2 cup olive oil
  • 1 1/2 cups sun-dried tomatoes
  • 3 cups sprouted buckwheat
  • 3 1/2 cups peeled courgette (zucchini), roughly chopped
  • 2 cups apple, cored and roughly chopped
  • 3 tablespoons lemon juice
  • 2 avocados
  • 1 large onion
  • 1/2 cup minced parsley
  • 1 cup flax meal
  1. Process the olive oil, sun-dried tomatoes, sprouted buckwheat, courgette, apple, lemon juice, avocados, onion and parsley until thoroughly mixed.
  2. Transfer to a large bowl and mix with the flax meal by hand. The reason you do this separately (not in the processor) is that you are likely to have too much mixture for the size of the processor at this point. When you add the flax meal, the mixture will become quite heavy and sticky and could overwork your machine.
  3. When mixed, process the whole batter in the machine again, but in small batches to achieve a light fluffy texture.
  4. Divide the mixture in half and place on Paraflexx (nonstick) sheets on dehydrator trays.
  5. Use a spatula to spread the mixture evenly to all 4 sides and corners of the Paraflexx sheet. If the mixture is too sticky, you can wet the spatula to make things easier. Score the whole thing into 9 squares with a knife.
  6. Dehydrate for 2 hours at 110-115 F. Then remove the Paraflexx sheets by placing another dehydrator tray and mesh on top, and invert so that your original sheet of bread is upside down. That will allow you to peel the Paraflexx sheet off. Continue to dehydrate the underside of the bread.
  7. Dehydrate for approximately 8 hours more (do this overnight so you’re not tempted to eat it before it’s ready) or until bread feels light in your hand. If the pieces don’t fully come apart where you scored, use a knife to cut them.


raw food recipes buckwheat bread


Cashew mayo

  • 1 cup cashews
  • 2 tablespoons lemon juice
  • 1/2 teaspoon salt
  • 2 tablespoons chopped onion
  • 1/4 cup water
  • 1/2 teaspoon honey (or desired sweetener)
  1. Blend all ingredients in a high-speed blender until smooth.


For the mushrooms pictured

  1. Cut portabello mushrooms into thick 1 cm wide strips. Marinate them for a couple of hours or overnight in equal parts of tamari and olive oil.
  2. Arrange them on a dehydrator sheet and dehydrate overnight.

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  1. Rozanna

    so grateful for this, thank you! One of the biggest reasons why I fall from the raw lifestyle is my love for bread and coffee. I have tried many raw breads but this one is very straightforward. Grateful.

  2. joanne

    Hi Russell, I’m taking the plunge and getting a 4 tray Excalibur dehydrator and would love to try this recipe. Will I be able to make it in the 4 tray or does it make more than that? Also I only have the Cuisinart 4 cup food prep processor.. would I be able to make this a little batch at a time, then combine it all at the end by hand? Or can this be made in the Vitamix? Also how would you store this bread and how long will it last? Thanks!

    • Russell

      Yes, you can certainly make in a 4 tray dehydrator and in a smaller food processor, in the way you described. I would store this bread for up to a week in the fridge, because it will ideally still have a little bit of moisture in it still. In a sealed container it’ll be good for up to 7 days.

  3. Giuseppa

    I’ve just made this buckwheat bread! The dough tastes… DIVINE! Can’t wait to eat it all but I’m off on holiday tomorrow. Can this be frozen? How long should it last in the fridge?
    Looking forward to your answer! xx

  4. Karina

    Hi Russel, I have to try these marinated dehydrated mushrooms!! Can you store left overs in the fridge for a few days?

  5. Lesley Elliott

    How thick do you make the bread. I just tried making some and it czsme out like crackers. So does that mean not thick enough or dehydrated too long.????

  6. Pingback: Raw Buckwheat Bread | I'm All Raw

  7. Jackson

    I am trying this for the first time and so excited about it looks am smells amazing. I did not have any zuccini around and its that time of year for pumpkin. I did a 50/50 of pumpkin and jimama.
    Wish me luck!

  8. rk

    Has anyone tried this recipe without oil? (I’m doing an oil-free diet stint for now.) I wonder if I can just use water instead of oil. Maybe throw in an extra avocado? Anyway, just thought I’d ask in case someone has already tried it and it didn’t work, as I don’t want to waste all my ingredients for no reason. Thanks!

  9. jun

    I’m reposting here so that you might see it easier.. I don’t have a dehydrator or a fan-assisted oven. I have a regular oven and wondered if this would be possible to make in my oven.. If so, what temperature would you use and for how long would recommend baking it? And with or without leaving the oven door open? I’m going gluten free and this looks really tasty.. would love to try it. Thanks!

    • Russell James

      I have heard of people doing this with a fan-assited oven for best results. i would try the lowest temperature you can go to, with the door open for a couple of hours, but keep an eye on it as each oven is different.

  10. Adrienne

    I just came across this recipe today as I was looking for a tasty raw vegan bread recipe to use my buckwheat sprouts in! It’s in the dehydrator right now and smells delicious. I used smoked sun dried tomatoes for a little something different. :)

  11. Pingback: Raw Buckwheat Flat Bread « Nutrition in a Nutshell

  12. Elissa

    This looks fantastic – but is there anything I can replace the buckwheat sprouts with? I tend to have allergic reactions to buckwheat.

  13. Ellen

    mmm this looks sooo good. how can I make the bread if I don’t have a dehydrator? Is there a way to do it in an normal oven?

  14. Channigan

    Hi Russel…
    I’m not raw, I’m vegan, but I am beginning to experiment with your raw breads because I am very sensitive to carbs and put on weight very easily when I eat them. I made your nut free bread (just in the oven w’ the door open… I do not have any of the requisite tools yet) and I love it. It is amazing… so tasty and satisfying. These veg based breads are an invaluable find for me.
    What I would love is if you would put together a book containing all your baked goods recipes and maybe a veg based pasta recipe too. I have your cheese book, and my first cheese turned out just great!  Thank-you for all your wonderful work… you are an inspiration.

    • Ellen

      hi Channigan,
      I’m also very new to all this and don’t have a dehydrator, at which temp did you put the oven to make your bread?
      Enjoy the day

      • Russell James

        Hi Ellen, it depends on what type of oven you have.

        A fan-assited oven will work best – I would start with the lowest temp, with the door slightly open.  Keep an eye on it and adjust as necessary.

        I’m going to do a YouTube video on this as I seem to get asked quite frequently.

        Let me know how you get on, I’m interested to know.

    • Russell James

      Thanks so much, Channigan.  I always love to hear about people using my recipes, especially when they’re making a difference to your life and getting you results.

      Your comments mean a lot to me.

  15. Carla

    I bought a dehydrator and tried out your Mediterranean Almond Bread recipe…wow, it turned out great!!  First time ever using a dehydrator and I was able to produce such a tasty bread…it was a hit with my family and friends.  That was a few weeks ago, and ever since, this bread has become “the bread” in my household. I am so excited to find this nut-free version.  My son just started JK and his school is Nut-Free, so this will be absolutely great for his lunchbox.

  16. ButterflyEmerge

    Ok  now  can  you make a recipe  for nut free raw mayo.  I am a raw vegan who is allergic to nuts.  I am also allergic  to cocnuts.  It  can  be quite sad for me to find raw food recipes.

  17. Carolegolledge

    Hi Russell, I came accross this recently and now again and my recipe didn’t quite work. You say to use 3 cups of buckwheat sprouted, so how many cups do we need to soak and sprout to achieve this? I gather that if I soak and sprout 3 cups of buckwheat it won’t be the same volume. Can you advise approx the ratio please….Carole

    Thanks so much, & PS I love all your recipes. I have only been raw 6 weeks, and you make it is easy to be raw. Thank you…

  18. Amy Cannavo

    Hi Russell, the texture of this bread looks fantastic! I can’t wait to try this. Due to a latex sensitivity I avoid avocadoes – is there a suitable replacement for them?

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