Toasted Buckwheat Bowl with Wilted Kale, Roasted Sweet Potato, Currants and Pecans
DASH benefits: The buckwheat bowl provides 1 serving of whole grain and 2-3 servings of vegetables and fruits without a lot of added sugar or oil. Dried currants do double duty here: They provide the sweetness without being sugary, and they count as fruits. Win!

DASH servings:
1 grain
2.25 vegetables & fruits
1.5 fat & oil
0.5 nuts & beans
0.25 sweets
Servings Prep Time
2servings 30minutes
Servings Prep Time
2servings 30minutes
  1. Heat a heavy-bottomed skillet and toast the buckwheat groats over medium heat, stirring occasionally to prevent scorching, until the groats take on some golden brown color.
  2. Add the buckwheat groats and water to a pot and boil for 12 minutes (or follow the direction on the bag).
  3. While the buckwheat cooks, add the dried currants to apple cider vinegar to rehydrate.
  4. Blanch the kale in a separate pot of boiling water for 1-2 minutes, just enough to wilt the tough leaves. Drain thoroughly.
  5. Heat the olive oil in a pan and saute the shiitake mushrooms. Season with salt and pepper.
  6. Rinse the buckwheat groats quickly under cold running water when done cooking, and drain thoroughly.
  7. In a large bowl, mix the buckwheat, kale, roasted sweet potato, shiitake, pecans and currants along with the apple cider vinegar and maple syrup. Drizzle with olive oil and season with salt and pepper to taste.
Recipe Notes

*I happened to have some roasted sweet potato chunks I needed to use up. If you are roasting the sweet potato from scratch, cooking time will be longer.