KASHA PORRIDGE (Sweet & Savoury Options)

Kasha is the name given to buckwheat groats that have been toasted.  Despite what the name implies, buckwheat is NOT wheat.  It is actually a seed with grain-like characteristics (what we often refer to as a “pseudograin”) that is safe for individuals with Celiac disease and gluten sensitivity.  Buckwheat is rich in vitamins, minerals, and antioxidants, as well as fibre (including prebiotics) and high quality, easily digested plant-based protein.

Here I pre-soaked the kasha and cooked it in the Instant Pot until it was soft and creamy. I then used the cooked kasha to make both sweet and savoury breakfast bowls. I have provided two recipe ideas below, but the options are endless — think anything from fruit and yogurt or your favourite nut butter to baked tofu and brown beans or lentil curry.

Ingredients for approximately 6 cups cooked kasha:

• 2 cups dry kasha

• cold water for soaking

• 3 cups unsweetened almond or nut-free milk (I like to use my Almond Cow to make homemade plant-based milk)

• 1 can (1 1/2 cups) organic full-fat coconut milk

• 1/2 tsp sea salt (optional)

• optional sweet add-ins or toppings: protein powder, cacao, nut butter, berries and sweetener or choice

• optional savoury add-ins or toppings: bone broth, roasted vegetables, smoked salmon or trout, fresh herbs, fried or poached egg, or toppings of choice

Directions:

1. Soak kasha in cold water overnight. Rinse well and drain.

2. Combine pre-soaked kasha, almond or nut-free milk, coconut milk, and salt in the Instant Pot.

3. Close and lock the lid and set to pressure cook on high for 6 minutes, followed by a natural pressure release.

4. Open the lid carefully, stir, and serve with your choice of add-ins and toppings.

Leftovers can be stored in an airtight container in the fridge for up to 5 days. Reheat on the stove with almond or nut-free milk and your choice of add-ins.

Chocolate Peanut Butter Kasha

Chocolate Peanut Butter Kasha topped with sliced banana, berries, grain-free granola, and bee pollen.

This chocolate and peanut butter combo is reminiscent of a Reese’s Peanut Butter Cup. And it happens to be packed with micronutrients, healthy fats, fibre, and plant-based protein, too! Works for this Doctor Mom!

Side note: If you like this, I also have a recipe for Chocolate Peanut Butter Buckwheat porridge, using stove top cream of buckwheat cereal.

Ingredients for 4 servings:

• 2 cups cooked kasha

• 1/4 cup or more almond or nut-free milk, adjusted to desired consistency (I used approximately 1/2 cup when reheating from cold)

• 1/4 cup Nuzest Clean Lean Rich Chocolate protein powder

• 1/4 cup Fatso Cocoa Peanut Butter (or seed or nut butter of choice)

• 2 Tbsp Giddy Yo raw cacao powder, adjusted to taste

• pinch of sea salt

• Lakanto Golden Sugar-free Monk fruit Sweetener or sweetener of choice, adjusted to taste

• optional toppings: fruit, granola, nuts or seeds, nut/seed butter, coconut chips, chocolate chips, bee pollen, or toppings of choice

Directions:

1. Put cooked kasha in a medium pot over medium heat and add about 1/4 cup almond or nut-free milk.

2. Stir in protein powder, peanut butter, cacao, and salt, along with additional milk as needed for desired consistency.

3. Sweeten to taste and serve warm with your choice of toppings.

Leftovers can be stored in an airtight container in the fridge for 4 to 5 days. Reheat on the stove with almond or coconut milk as needed.

Savoury Kasha Porridge

Ingredients for 4 servings:

• 2 cups cooked kasha

• bone or vegetable broth and/or canned organic coconut milk, adjusted to desired consistency

• salt and pepper, adjusted to taste

• cumin and cayenne or your choice of spices, adjusted to taste (optional)

• couple handfuls baby spinach (optional)

• optional toppings: roasted vegetables, smoked salmon or trout, poached or fried egg, fresh herbs, crunchy chickpeas or lentils, flaked salt, Everything But the Bagel Seasoning, or toppings of choice

Directions:

1. Put cooked kasha in a medium pot over medium heat. Stir well and add broth and/or coconut milk until desired consistency achieved. Season to taste.

2. Add a couple handfuls of spinach and stir to wilt (optional).

3. Serve warm with your choice of toppings.

Leftovers can be stored in an airtight container in the fridge for 4 to 5 days. Reheat on the stove with additional broth or coconut milk as needed.

Savoury Kasha Porridge with oven-roasted tomatoes, smoked trout, fried egg, chopped fresh parsley, crunchy BBQ lentils, Maldon salt flakes, and EBTB seasoning.