Go Against the Grain with Kasha, Couscous and Soba

Tired of eating pasta for dinner every night? Try some different grains for a change!

Kasha/Roasted Buckwheat (pictured above): This whole grain has a toasty, nutty, almost earthy flavor. It's rich in protein, vitamin B, iron, calcium and fiber. Try the Kasha with Egg recipe below and stay tuned to Foodista for a delicious recipe for a Kasha Potato Loaf.

Kasha with Egg Recipe:

Ingredients:

1 cup Kasha, medium grain (Wolf's brand is the best)
1 egg, beaten
1/4 teaspoon salt
2 to 2 1/2 cups mushroom or onion stock

Directions:
1. In a medium bowl, combine the kasha with the egg, stirring well to combine.
2. Heat medium skillet over medium high heat and add kasha.
3. Using a wooden spoon, stir constantly until each buckwheat groat (another word for Kasha) is dry.
4. Turn off heat under skillet and add the boiling stock. Quickly cover to avoid sputtering.
5. Bring back to a boil and simmer for 10 to 15 minutes until all stock is absorbed.
Note: You may need to add 1/2 cup more of the stock, depending on how hot your pan is, so you may want to prepare 2 and 1/2 cups of stock to be on the safe side. This recipe is ideal for a side dish that calls for a light fluffy texture.

Buckwheat Noodles/Soba Noodles (pictured above): These Japanese noodles are grayish in color and slightly nutty in flavor. They are rich in protein and much lower in calories than white-flour pasta. I recommend tossing these boiled noodles with a stir fry or in soups and salads. Try the Boiled and Shocked Soba Noodles recipe below and stay tuned to Foodista for a tasty recipe for Refried Soba With Vegetables.

Boiled and Shocked Soba Noodles:

Ingredients:

16 oz. soba noodles
10 to 12 cups water
1/4 teaspoon salt

Directions:
1. Bring water to a boil over medium heat. Add salt if needed.
2. Add noodles and stir to separate them. Cover pan. Bring to a rolling boil.
3. Add 1/2 cup cold water and stir noodles. Bring to a rolling boil again.
4. Add 1/2 cup cold water and stir noodles. Bring to a rolling boil a third time.
5. Add 1/2 cup cold water and stir noodles. Bring to rolling boil again.
6. Remove from heat and let stand 2 to 3 minutes.
7. Noodles are done when they are the same color inside and out.
8. Drain. Rinse in cold water. Drain. Rinse and drain again, if needed, until noodles are cooled.

Note: This method of shocking noodles temporarily halts the cooking of the outside of the noodle so the inside of the noodle can become soft without overcooking the outside. Noodles cooked by this method will be cooked uniformly throughout. The cooking/rinse waters can be saved for later use. Cool to room temperature and refrigerate. Use within 2 to 3 days to cook other grains, soups and breads.

Couscous (pictured above): This tiny, yellow, hand-rolled semolina dough is a good source of vitamin E, selenium, folate, magnesium, fiber, and it's a low-cal grain. Look out, too, for whole wheat or barley couscous. Check out the recipe below for Oil Roasted and Steamed Couscous and stay tuned to Foodista for a Couscous Feta Salad Recipe.

Oil Roasted and Steamed Couscous

Ingredients:

2 tablespoons EVOO or melted coconut oil
1 cup couscous
11/3 cup water
2 pinches of salt

Directions:

1. Preheat oven to 350 degrees.
2. In a small skillet, saute couscous in oil until there is a nutty aroma (2 to 3 minutes).
3. Pour water over couscous and fluff with two forks as water comes to a boil; continue fluffing until all liquid is absorbed.
4. Cover skillet and place in oven for 5 minutes or until couscous is tender.
5. Fluff with a fork and serve.

Recipes by: The Natural Gourmet Institute