Kasha - March 2005's Featured Food

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Nutrition Notes

As a whole grain, substituting kasha in place of refined grains can add nutrients, flavour and texture to your meals. With a 15-minute simmer time, it is quick-cooking and versatile.

Kasha is closer to being a complete protein than other plant sources, including soybeans, since it contains all eight essential amino acids in good proportion. In particular, kasha contains significant amounts of the amino acid lysine, which makes it unique as a grain substitute, since this amino acid is typically lacking in most true grains.

Kasha is full of B vitamins and is rich in phosphorous, potassium, iron and calcium. One cup of buckwheat kasha kernels contains more than 20% of the recommended daily intake of fibre.

1 cup of cooked kasha provides approximately 155 calories, 5.7 grams protein, 4.5 grams fibre, 1 gram of fat, 1.3 mg iron, no cholesterol and negligible sodium.

Varieties

Kasha, or roasted hulled buckwheat kernels, may be sold whole or cracked or ground into coarse, medium, or fine consistencies. The variety you use will depend on the consistency you are seeking in your dish, with coarser grinds offering nuttier flavour and finer textures being more subtle.

The terms grits and groats are often used synonymously, but groats are generally thought to be more coarsely ground than grits. "Groats" often refers to hulled crushed grain, and can be used to refer to kasha (buckwheat), as well as barley and oats. Buckwheat groats (kasha) are usually cooked in a manner similar to rice. More finely ground groats may be used as thickeners or enrichers for soups.

Buying

You may find kasha in the grains or specialty foods section of your grocery store, in packages or in bulk bins.

Storing

Unprepared kasha should be stored in an air-tight container, in a cool cupboard. In warmer climates, store in the fridge or freezer. Once prepared, meals containing kasha can generally be stored in the fridge for up to a week or in the freezer for up to 6 months.

Preparing

Kasha can be steamed, boiled or baked, and served either as is or with a seasoning. When preparing kasha, adding an egg to the recipe helps maintain the shape and texture of the individual kernels.

As a simple rice substitute, simmer one part kasha in two parts water for 15 minutes.

Eating

Kasha is versatile as a grain or nut substitute in a variety of recipes.

Healthy Ways to Enjoy Kasha:

Breakfast

• Mix cooked kasha with milk or cream and sweeten for a hot cereal.
• Mix up some muffins with kasha to add flavour and texture. Experiment with coarse, medium and finely ground.
• Serve up a side of simple cooked kasha with eggs and cooked veggies for a late Saturday or Sunday breakfast.

Lunch

• Enjoy a hearty soup made with kasha.
• Mix up a tuna and kasha salad and serve on a whole wheat pita with fresh lettuce and tomato slices.
• Cook up a batch of kasha for a quick side to leftovers.
• Try using kasha in cold salads, such as Curried Kasha Salad (recipe posted).

Dinner

• Try using kasha in soups, stews, stuffings, pilafs and stir-fries.
• Experiment with kasha burgers (we've posted 2 recipes).
• Kasha varnitchkes/varnishkes, one of the best known kasha dishes, combines kasha and noodles.
• Prepare your favourite fish fillets with kasha, as in Kasha Roasted Salmon (recipe posted).
• Fry up cooked kasha with liver and hardboiled eggs for a Russian take on kasha click  here for a sample recipe
• Make a kasha filling for homemade pierogi (click here for an "authentically folk version)

Snacks

• Treat yourself to Kasha Cookies or Kasha Crunch Cake.

For More Information

Many kasha recipes available at

• http://www.completerecipes.com
• The Birkett Millswww.thebirkettmills.com
  
• Wolff's Kasha www.wolffskasha.com
  
• Whole Health MD www.wholehealthmd.com 
• vegetarian.about.com