Manage blood pressure with this kasha recipe

Fit for the depths of a Russian winter, kasha, which in North America means roasted buckwheat, is brimming with warm and sustaining qualities. Try this recipe with onions and mushrooms for a blood-pressure friendly meal.

Preparation time 10 minutes; Cooking time 35 minutes; Serves 4

Ingredients:

• 15 ml (1 tbsp) olive oil
• 2 large onions, halved and thinly sliced
• 10 ml (2 tsp) sugar
• 375 g (12 oz) shiitake mushrooms, stems discarded and caps thickly sliced
• 2 ml (1/2 tsp) sage
• 2 ml (1/2 tsp) pepper
• 250 g (1 c) whole-grain kasha
• 250 ml (1 c) water
• 175 ml (3/4 c) carrot juice
• Salt to taste

Instructions:

1. Heat oil in large skillet over medium-high heat. Add onions, sprinkle with sugar, and cook, stirring frequently, until onions are golden brown and tender, about 15 minutes
2. Add mushrooms, sage and pepper, and cook, stirring frequently until mushrooms are tender, about 5 minutes
3. Meanwhile, place kasha in medium skillet over medium heat and cook, stirring frequently, until lightly toasted, about 5 minutes
4. Combine water, carrot juice and salt in medium pot over medium heat and bring to boil. Add kasha, cover, and cook until tender, about 10 minutes. Fluff with a fork, then transfer to skillet with onion mixture and toss together to combine

• This recipe works well for other grains as well. For example, choose 250 grams (1 cup) couscous and cook for 5 minutes in Step 4
• Or choose brown rice and cook for 40 minutes in Step 2
• Serve the kasha with roast salmon and sugar snap peas, with lemon sorbet for dessert

• Although buckwheat has the word "wheat" in its name, it is not wheat at all, but the grainlike fruit of a leafy plant related to rhubarb. Robust in flavour and texture, buckwheat cooks up like a wheat grain
• It contains plenty of cholesterol-lowering soluble fibre, along with protein, magnesium and B vitamins
• The addition of carrot juice and shiitake mushrooms, both antioxidant powerhouses, makes this a particularly healthy dish for blood pressure and the heart

Each serving provides:

Key nutrients:

• 260 Calories
• 40 Calories from Fat
• 5 g Fat
• 1 g Saturated Fat
• 0 g Trans Fat
• 8 g Protein
• 48 g Carb
• 7 g Fibre
• 40 mg Sodium

Blood pressure nutrients:

• 11 mg Vitamin C
• 105 mg Magnesium
• 382 mg Potassium
• 35 mg Calcium

If high blood pressure is a concern, reach for this nutritional recipe the next time you're craving warm and satisfying comfort food.