I’m excited to partner with Bob’s Red Mill this month. They are another company built on integrity that I am honored to support and share about.
Over the past couple of years, buckwheat has become a favorite nourishing food in my home – both for myself and the kids. It was introduced to me by my friend Sadagat from Azerbaijan. She came to visit my home one afternoon and brought over a big bag of these roasted, kernel type grains. I had never seen them before. She told me that in her country they eat a lot of kasha. She quickly cooked it down on the stovetop, very similar to cooking other grains, and served it with a roasted beet salad and plain yogurt dolloped on top.
My friend Sadagat introduced me to this dish and it has since become a favorite lunchtime meal for my children.
It was a delight to see every child at the table devour their kasha with gusto! For me, I immediately fell in love with this “pseudo” grain.
Kasha, as I found out, is the name given for roasted buckwheat kernels.
It’s not a grain but a fruit seed related to rhubarb and sorrel. As long as it hasn’t been cross contaminated with wheat, they can be enjoyed by all of those on a gluten-free diet.
What I especially loved learning about kasha is just how nutrient dense these little kernels are. They are filled with magnesium, fiber, copper, phosphorous, manganese, and protein. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine. Diets that contain buckwheat promote cardiovascular health, control of blood sugar, and a lower risk of diabetes. It’s a fantastic “grain” and one that I eat regularly for its health benefits and its flavors.
One of the first mistakes I made when purchasing my own buckwheat groats was not knowing that they sell them roasted and un-roasted.
The kernels to the left are un-roasted buckwheat groats. As you can tell they’re paler in color with a slight shade of green. The kernels to the right are roasted buckwheat groats and much darker in color. Once roasted they are then called kasha.
They both taste great and can be purchased from Bob’s Red Mill; however, they definitely taste better cooked in different manners. The un-roasted kernels taste great made into a creamy breakfast porridge where you would expect more delicate flavors that pair well with a sweetener and spices. The roasted buckwheat or kasha tastes much better in savory foods where its nutty flavor can shine through.
In my home, we definitely use more kasha than un-roasted buckwheat groats.
If you are a subscriber to my menu plan service you should be familiar with the meals that I make using kasha. I like to substitute it for rice in dishes, add it to stews cooking in the slow cooker, or even toss it into salads where its nutty flavors can compliment the meal.
Buckwheat groats cook up quite simply. It’s 1 cup of buckwheat to 2 cups of water. Once the water comes to a boil, all you need to do is add the buckwheat and allow it to simmer, uncovered, for about 12-15 minutes. You’ll know it’s done once the buckwheat starts to break open and soften. It fluffs up quite nicely when allowed to rest for 10 minutes or so. Simple.
A Roasted Buckwheat Salad with Dark Leafy Greens and Cranberries
One salad that I’m particularly fond of is a roasted buckwheat salad with dark leafy greens and cranberries. I make if often throughout the year and it always goes over really well especially for those that aren’t familiar with buckwheat. It gives the salad a nice nutty flavor and is complimented quite nicely by the sweetness in the cranberries and dark leafy greens.
This is a simple salad to make that highlights the flavors of roasted buckwheat.
Ingredients:
- 1/2 cup kasha, roasted buckwheat
- 1 cup water
- 1 tsp salt
- 3 large handfuls dark leafy greens such as swiss chard, kale, or spinach
- 1/4 cup dried cranberries
- 3 tbls extra virgin olive oil
- 2 tbls red wine vinegar
- 1/2 tsp large granule salt
Method:
- In a medium sized heavy bottomed sauce pan, bring 1 cup of water to a boil. Add the buckwheat, 1 tsp of salt, and reduce the heat to a simmer. Simmer the buckwheat, uncovered, for 12-15 minutes or until most of the water has evaporated and the buckwheat has softened and cooked through.
- In a large salad bowl, toss together the cooked buckwheat, dark leafy greens, cranberries, olive oil, vinegar, and salt.
A Bob’s Red Mill Giveaway!
I’m so excited to share that Bob’s Red Mill is going to give away to a My Humble Kitchen reader one, $50 gift certificate PLUS a bag of whole grain buckwheat groats and a bag of kasha, both organic and certified gluten-free! It’s simple to enter. Just follow the instructions on the rafflecopter below!
Best wishes!!
My Dad used to use Buckwheat flour to make his pancakes and I always enjoyed them. I didn’t know it wasn’t really a grain though. Thanks for the fascinating post.
I’d love to try the buckwheat so I can make this recipe!!
I have had my eye on the Kasha already, thanks for the giveaway!
I’m used to cooking with different kinds of grains, so I’m surprised that I haven’t tried kasha yet! I’d love to give it a try, and I love Bob’s Red Mill!
I want to try the kasha. Have recently fallen in love with eating quinoa so want to expand my gluten free horizons.
I’ve tried buckwheat in the form of soba noodles but never in Kasha. Sounds awesome and would love to try it!
the buckwheat or chia seeds!
I have always wanted to try the flax seeds.
Kasha would be great to try 🙂 Thank you so much for the giveaway and recipe!
I would like to try the buckwheat or Bob’s almond flour.
I think I would like to try their granola – looks tasty!
We are always looking for healthier grains to use for all types of things. These items will be a great addition to our pantry shelves, and the gift card will go a long way to keeping us stocked.
Being from the former USSR myself, I LOVE buckwheat kasha and grew up eating it all the time. Haven’t made it in a very long time though, as my American family doesn’t appreciate it nearly as much as they should! Was inspired by this post to think of other creative ways of introducing buckwheat, like this delicious salad!
I’d like to try their cornmeal.
I’ve never tried buckwheat because I’ve never known how to serve it. I’m really excited to try this recipe!
I haven’t tried their buckwheat. But I need some chia seeds too!
I’d like to try hemp seed.
Can I say I’d like to try all of their stuff? If I have to pick one thing, I’ll pick the adzuki beans. I fell in love with them in Japan.
I’d like to try the gluten free flour as I sometimes cook for someone sensitive to glutens. Thank you for the opportunity to enter the giveaway.
I love Bob’s unsweetened coconut!
The salad looks wonderful. I love BRM GF-bread mix for my son. Thanks for the contest!
For breakfast we like to mix wheat berries into our yogurt and add strawberries, blueberries or some other type of fruit. No sweetener but the natural sweetness of the fruit. It’s nice to have a mouth full of something to chew on and the protein keeps us going all day long! Perhaps I could try the buckwheat instead? I would love to win the prize!
Thanks for a great post. I didn’t know there were two types of buckwheat groats.
Love Bob’s Red Mill and a gift certificate would be great incentive to try others of their products I haven’t yet.
The granola options look yummy. Thanks.
I’ve been wanting to try their pumpkin seeds, still looking for a good source on those!
Haven’t used buckwheat before would really love to try it 🙂
i love everything i’ve tried from Bob’s!
Oh my! Aside from what they are giving… anything organic. Ooh today I am in the mood for corn grits polenta I suppose! Thank you.
Thank you for a GREAT Giveaway, and explaining about Buckwheat–the name is misleading! I am gluten free, so I am excited to ready about this grain!
Oh, there are so many things that look fun to try! At the moment, I’m intrigued by the hazelnut flour/meal and the currants. Thanks for the giveaway!
I would love to try the Kasha.
Oooh! In addition to the buckwheat and kasha, I’d like to try some of their organic and GF flours.
I’d love to try the kasha! The salad recipe sounds delicious.
wow…the granola cereals and the organic grits looks good 🙂
I love buckwheat! I mostly eat it for breakfast. I would love to try muesli and the kasha.
There are so many recipes of yours that I need to try!
I already love Bobs red mill products. Since seeing their website I have so many new products on my list of things to try. I did not even know that black bean flour even existed. Can’t wait to give these new products a try!!
I would like to try the kasha.
Love healthy whole grains and especially gluten free options. Would love to try these!
Hi! I would like to try the Kasha. I just bought some Bob’s Red Mill GF flour today!
What agreat postingforsure. I like kasha and have a great steel cut oatmeal recipe that Isetup the night before in my crock pot. I think I will get some groats and give them a try that way. Buckwheat pancakes are just the best.. and lets not forget waffles…
I love trying all the different types of grains out there and this brand seems to do it all :).
Very interested in trying the groats!!!
I would like to try the Muesli.
I’d really love to try their Masa Harina for making my own corn tortillas (I understand all their products are non-GMO). Thanks for the giveaway!
The kasha sounds good, and I’d like to try making pasta with the semolina pasta flour.
I love buckwheat! And, I really want to try the millet grits.
I would like to try the split peas!
Can’t wait to try the grouts! My gma used to make her grits with buckwheat grouts. Yum!
I want to try the buckwheat! Love Bobs !!
ch-ch-ch-chia!! or coconut flour or kasha!
I love using Bob’s products. I haven’t tried coconut flour yet though, so I would get that.
Thanks for the chance Diana. I really respect Bob’s Red Mill products. I’d like to try their Arborio Rice. Tough to choose from so many different options.
and for the poster above mine, I say ch-ch-chi-chia too. so funny! I asked my family this past wknd if they remember that and they didn’t. Glad I’m not alone. 🙂
I love grains! One I haven’t tried is kasha…..this is going on my shopping list this weekend!!
The granola and beans
I would like to try the kasha!
I love Bob’s Red Mill products and would order some flax meal and coconut flour. I’ve never tried their buckwheat but after reading your write-up would love to try that product as well. Thanks for offering this giveaway.
I would love to get some coconut flour
I would like to try the buckwheat flour.
I would love to try their chia or hazlenut flour. Love the buckwheat but have never tried the kasha.
I’ve never tried kasha but I’d love to!
I would love to try the Homemade Wonderful Bread Mix.
I would love to try the coconut flour and the kasha! Bob’s rocks!
I never knew you could buy the grains! I love making waffles out of buckwheat flour! Now another recipe using buckwheat!!!
I would like to try the Dried Blueberries.
I would definitely like to try the Kasha. I’m intrigued about it not really being a grain and would like to make some substitutions to our grain filled diet!
Iw ould like to try the buckwheat and the almond flour from Bob’s Red Mill. The recipe for the salad looks and sounds delicious. Thanks.
The Kasha sound yummy.
I’d love to try some kasha! Especially with yogurt and berries, yum! Bob’s makes great products!
Sounds like a great alternative to rice. I will be giving kasha a try.
I have become OBSESSED with buckwheat! I love to make a buckwheat bake for breakfast…delicious and nutricious!
What an informative post – thanks for all the tips, the recipe, and for hosting the giveaway! 🙂
I’ve been wanting to try graham flour…almond meal flour sounds great too!
I love Bob’s Red Mill. My favorite is the Muesli. I would love to try the Kasha.
You make Kasha sound amazing so I would definitely want to try that product from Bob’s Red Mill!
I want to try the kasha – my health coach has been opening my world up to alternative grains and i am looking forward to trying this one!
I love Bob’s Red Mill almond flour! Would love to get some for free!
I’d like to try the oragnic Amaranth grain!
I would love to try the Organic Coconut Flour!
I love Bob’s Red Mill, I had a hard time finding their products in stores until I noticed they carry them at our Big Lots. 🙂
I have been wanting to try more GF ways to eat. These sound like a great place to start. I have used some of the flours and oats from Bob’s Red Mill and they are great.
I want to try the Oat Bran & Nuts Cookie Mix. Cooking for two, a mix like that would make it easy to bake up a small batch when we want something sweet.
I would love to try the coconut flour! I have recently seen a few recipes calling for it that I would like to try.
I have used buckwheat flour before, but never the groats or kasha. Would love to try some.
I’ve never tried Kasha, so that would be fun!
Thank you for the giveaway. I would like so many things but I’ve never tried the toasted buckwheat only the raw. So maybe that would be first.
I love their gf pizza mix!!
I love Bob’s Red Mill! I’ve been wanting to order some of their Masa Harina to make some homemade corn tortillas… Yum! 🙂
Very cool opportunity!! I have been moving my family to more and more healthy eating options and am starting to see progress!! Recently became a fan of your site and am loving all your posts! 🙂
oh…and i would love to try all of the products!! 😉 but i’d probably start with the coconut flour. 🙂
I would love to try almond flour. I have not yet baked with it, so it’s would be first on my list!
I would love to try their buckwheat flour.
i use several of their products so i would love to stock up for my gluten free needs
I haven’t had buckwheat in a LONG time, but this salad looks delicious!
SoundA Like Something To Try.
I was just thinking about giving their oat bran a try!
I would love to try the buckwheat.
Yay! I love contests! I would buy coconut flour and almond meal:)
I love most of Bobs products. My favorite right now is the almond meal/flour!
buckwheat or baking powder
I’d like to try the Kasha- sounds good!
I would like to try the amaranth.
Corn Grits Polenta and CRUNCHY COCONUT GRANOLA
I’d love to try the Buckwheat. We are trying to be grain-free and we love buckwheat pancakes, but I’d love to try it as a cereal.
I like many of Bob’s products. I use brown rice flour, almond flour, quinoa, and steel cut oat, just to name a few. I’d like to try others. Love buckwheat!
I have been happy with every product I’ve tried so far. :). We’d like to try the Almond Meal/Flour, the Diced Apples and the Apple Cinnamon Grains hot cereal. 🙂
I’m a big fan of Bob’s flaxseed meal. I’m excited to try more products if I win!
I would love the hazelnut flour!
I’d like to try the coconut flour.
Buckwheat groats are on my shopping list right now–just used the last of my buckwheat waffle mix and decided not to buy a mix again but to try to make it from scratch. I would also love to order adzuki beans and try to recreate adzuki bean chips that I buy at. Local store
I would love to try their oat flour
One of the things I’d like to try is the Arborio rice, but there are so many good things to choose from!
I’d like to take Bob’s Quinoa Flour for a test drive sort of speak. I’ve had the quinoa but it would be fun to bake with the flour, maybe some brownies or cookies!
I would like to have some of the blue cornmeal!
I would like to try the blue cornmeal for cornbread and tortillas!
I use quite a few already like oats, the gluten free products for flour substitutes, and some of the blean mixes, I would like to know more about and try the kasha. Am excited about the buckwheat!
I would like to try the coconut flour
Too many to choose just one but blue corn meal, flaxseed meal and coconut flour would be up there on the list.
Apple strawberry granola sounds tasty!
I would love to win this giveway!
I would love to try the granola!
All the buckwheats!
I would try the quinoa flour.