Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

Nov. 10, 2015

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Kasha is another name for roasted buckwheat groats and is one of the most common dishes in Eastern Europe.


Eric Aakko

This week’s recipe comes from Eric Aakko, M.S., M.C.H.E.S., Food for Life instructor in Colorado. Eric’s passions are cycling, Nordic ski touring—especially in the backcountry—and raising two kids on a plant-based lifestyle. The Chocolate Strawberry Kasha is one of their favorites for breakfast. Learn more about Eric and his Food for Life classes here.     



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Chocolate Strawberry Kasha

Chocolate Strawberry Kasha

While this recipe may look like a dessert, it’s packed with heart-healthy phytonutrients rather than unhealthy fats. Prepare and refrigerate overnight, and you have a tasty breakfast ready to go in the morning.

Serves 2-4


2 cups cooked kasha
1 1/2 cups fresh or frozen strawberries
1 cup soy milk
1 1/2 tablespoons cocoa
2-3 tablespoons agave (to taste)
pinch of salt (optional)


To cook kasha, bring 2 1/4 cups of water to boil in a medium saucepan, add 1 cup kasha groats—also called buckwheat. Cover with lid, turn heat to low and simmer for 15 minutes, or until kasha is soft. There will be enough left over kasha to make a second batch. Refrigerate leftovers.

Place all ingredients in blender and blend until smooth. Add additional soy milk if needed. Note: You may need to stop the blender once or twice in order to stir the mixture and then continue blending.

Pour kasha porridge into serving bowls and garnish with fresh berries. Serve with soy milk.  This recipe can also be used to make a hearty dessert by adding additional sweetener and cocoa to taste and chilling in the refrigerator for 1-2 hours.

Source: Eric Aakko, M.S., M.C.H.E.S., Food for Life Instructor

Per serving (1/2 the recipe): 241 calories, 4.1 g fat, 0.9 g saturated fat, 14% calories from fat, 0 mg cholesterol, 10.4 g protein, 47.5 g carbohydrate, 7.6 g sugar, 9.7 g fiber, 54 mg sodium, 186 mg calcium, 2.7 mg iron, 73.6 mg vitamin c, 10 mcg beta-carotene, 0.6 mg vitamin E

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs. 

  Physicians Committee for Responsible Medicine

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Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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