Colorful Flavorful Food; About Kasha

Next week’s DDoW dishes are Stuffed Red Peppers with Thai-curry flavored filling and Kasha with Cabbage, Onions and Nuts; Easter/Earth Day week offerings are Mashed Coconut Sweet Potatoes and Green Rice with Aduki Beans. All vegan and gluten-free. See more descriptions. With these colorful dishes your holiday tables will be eye-poppingly pretty!

Planning a party this spring?
Graduation open house, bridal or baby shower? I’d be happy to help and offer “a la carte” catering services, including menu consultation, food delivery, on-site cooking, kitchen wrangling and clean-up.  Seriously, you want to do all that by yourself AND clean the house?! And, yes, I cook meat, too. I’ll be posting new party menus soon; here are previous sample menus & pics.


Illustration of Common Buckwheat plant Fagopyrum_esculentum

Common Buckwheat Fagopyrum esculentum


Officially known as Buckwheat Groats, this ancient whole grain was brought to America by Eastern European immigrants, who called it “kasha”.  It is not related to wheat despite the name. In fact, it’s not a cereal or a grass. Therefore, it is gluten-free. Buckwheat also contains all essential amino acids and high protein. See great info on Wikipedia.

Kasha has an earthy nutty flavor and cooks up just like rice and barley. Polish and Russians “mix it with pasta or used it as a filling for knishes and blintzes. The porridge was common, and is often considered the definitive peasant dish. It is made from roasted groats that are cooked with broth…”.

Cooked Kasha
Cooked kasha, aka buckwheat groats

Use less broth or water, and it will be more like a fluffy pilaf (drier). Use milk and it becomes a nice hearty breakfast porridge topped with fruit & nuts.

Asians, particularly Koreans and Japanese, make noodles (soba) out of buckwheat flour combined with wheat flour. Europeans and Americans often use buckwheat flour in baking and in crepes and pancakes. Be AWARE that most soba noodles are NOT gluten-free. I found only one Japanese brand that is 100% buckwheat, at United Noodle in Mpls. Naturally it’s quite expensive.


  • I met some very nice people at my cooking demo /workshop “How to Eat More Veggies Everyday” that I presented at last Sat’s Community Gardening Spring Resource Fair. I also had 3 enthusiastic kids volunteer as prep chefs, and who were more knowledgeable about whole grains than many adults!  We made 5 dishes based on various combos of slaw, barley, millet and lentils; and 2 vinaigrettes, one an orange ginger and the other a chipotle flavor. That is a total of 10 possible dishes!
  • Sat April 9 6th Annual Sustainable Communities Conference. 8:30am to 4:30pm, Central Lutheran Church, 333 12th St. S Mpls, MN 55404 (next to the Mpls Convention Center)  $5 Lunch (Chow Girls) $9 parking (consider car pools, biking or transit), Children’s Activities.  500+ volunteers from neighborhoods, congregations, schools, garden clubs, transition towns & environmental commissions will attend. More at



One thought on “Colorful Flavorful Food; About Kasha

  1. Pingback: Trying New Spices « One Dish At A Time

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