By Irene Hayton

Buckwheat groats can be purchased in health food stores and some grocery stores. Roasted buckwheat groats, also called kasha, are also available but it’s best to buy them unroasted (plain) and toast them yourself—the tend to taste fresher. If using kasha in this recipe, skip the first step. For more information about buckwheat, see this month’s Health Tip.

  • ½ cup (125 ml) unroasted buckwheat groats
  • ¾ cup (175 ml) filtered water
  • 2 pinches unprocessed sea salt

Toast the buckwheat groats in a medium saucepan or skillet over medium heat, stirring constantly, for 3 to 4 minutes. The groats will give off a nutty aroma and turn darker in color as you toast them.

Meanwhile, bring the water and salt to a boil in a medium saucepan. Add the toasted buckwheat and reduce the heat. Cover and simmer for approximately 10 minutes, until all the water is absorbed. Remove from the heat and leave to sit with the lid on for 5 minutes, and then fluff the buckwheat with a fork.

Serve with low-fat milk, unsweetened almond milk or rice milk. Add a small amount of natural sweetener, if desired, such as unpasteurized honey, pure maple syrup, sucanat, pure vanilla extract, unsweetened applesauce, raisins, currants, etc. You can also add a sprinkle of cinnamon and/or stir in some virgin coconut oil before adding the milk. Makes about 2 cups or 2 servings.