Kasha (Buckwheat)

Recorded January 26, 2012. Buckwheat is also known as kasha. It's a gluten-free grain-like product, with an appealing nutty flavor, and is complete in essential amino acids.

1 c roasted buckwheat, medium granulation (Wollf's™)
1 large egg
1/2 t salt
2 c water
1 T beef base
1/4 c low-fat margarine

Beat the egg in a small bowl. Mix in the buckwheat and salt until thoroughly combined. Add to a 10-inch (25 cm) non-stick skillet over medium heat. Toast until grain is dry and separate, breaking up any clumps as it cooks. Heat the water, beef base, and margarine in a microwave oven or on a stovetop until almost boiling, mixing well to combine. Add to the kasha. Stir, lower the heat to fast simmer, and cover tightly. Steam for 15 minutes. Fluff when finished. Serve with meats, such as steaks or roasts. Variation: mix with an equal volume of cooked pasta bow ties and top with gravy as kasha varnishkas.

Toasted Oatmeal with Roasted Nuts and Dried Fruit

Prepared November 3, 2011. Toasting the grain before cooking deepens the flavor and gives a toothsome texture to the dish. Adding dry fruit and roasted nuts boosts nutrition, fiber, and buttery flavor.

1 T butter or olive oil
1 c old-fashioned rolled oats
1/2 t salt
2 c hot water
2 T brown sugar
2 T light cream, milk, or vegan substitute
1/4 c ground roasted walnuts or almonds
1/3 c dried fruit such as raisins, figs, prunes  cherries, apples, blueberries, cranberries

In a 2-quart saucepan over medium-high, melt the butter. Stir in the oatmeal and salt. Toast for about 2 minutes with stirring until light brown in color. Stir in the water, sugar, and nuts. Simmer uncovered with occasional stirring about 12 minutes until thickened. When 5 minutes remain, stir in the dried fruit and continue cooking. Stir in the dairy, cover, and let stand 15 minutes to let the flavors mature. Serves 2 to 3 generously.

Tabouli (Bulgur Wheat Salad)

Breakfast: Tabouli, Pita Points, Hummus, & Dolmas

Recorded 4 July 2000. [Hooray for Liberty!] Tabouli makes a nice light summer lunch or snack, or as part of a mezze platter. Delicious way to add whole grains to our diet. Get the whole benefit of the grain that way.

1 c bulgur wheat, coarse 
scant 2 c water
1 t salt
1/2 cucumber, peeled, seeded, finely diced
1 ripe medium tomato, seeded, finely chopped
1 bunch scallions, cut crosswise
1 bunch of flat or curly parsley, trimmed of stems, and chopped fine
about 1/3 c mild-flavor olive oil
juice of 1 lemon (reserve some)
salt to taste

Bring water and salt to a boil. Stir in bulgur, cover and let stand until cool. Spread in large bowl and refrigerate. Gently combine the chilled bulgur wheat and the vegetables. Drizzle on two-thirds of oil, and gently toss to coat. Squeeze on lemon juice, mix, taste for seasoning, adding salt, lemon juice and oil as needed. Serve chilled with pita points crisped in olive oil and dusted with garlic powder as a tasty snack.