Now that you’ve gotten to know Kasha or toasted buckwheat groats, here’s a hypothyroidism-friendly recipe you can use to introduce this gluten-free grain to the rest of the family. My four-year-old has been a fan of these Sesame Carrots with Kasha since he was in his high chair, especially straight from the fridge the next day. But you know how it is with little ones– I make no guarantees about what they will or won’t eat!
Coconut oil adds healthy fat and flavor to these tender carrots while a kiss of sesame, ginger, and tamari make this dish easy to love. The addition of groats– which is totally optional– adds sparks of texture and flavor to each bite. We licked the platter clean when I served these alongside some fresh grilled salmon, but I think any seafood or simple grilled meat would work well as a sidekick.
The Breakdown
- 1 cup of carrots contains 3.6 grams of fiber, which can help relieve constipation sometimes caused by hypothyroidism. They are also low in calories and a good choice for weight loss.
- 1 cup of carrots provides 428% DV of Vitamin A, which may be a key factor in preventing hypothyroidism.
- Consumption of unrefined coconut oil has been touted for it’s benefits to hypothyroidism sufferers, including weight loss, increased metabolism, increased energy, and reduced inflammation.
- A cup of kasha or buckwheat groats has 4.5 grams of fiber and a very low glycemic load, which can aid in weight loss.
- Kasha or buckwheat groats provide 7% RDI of Tyrosine, and 7% DV of Zinc, which are key thyroid nutrients.
Raw buckwheat groats
If you’d like to learn more about kasha or whole buckwheat groats, you can read my primer on how to buy, store, and cook them.
Wishing you good health,
Sesame Carrots with Toasted Buckwheat
This family-friendly side is delicious with salmon or most any kind of simple grilled meat. Recipe UPDATE: 2-9-17. After one-too-many failures using storebought Kasha, or pre-toasted buckwheat groats, I officially recommend toasting your own raw buckwheat. It's a quick and easy first step. Enjoy!
- Prep Time: 20m
- Cook Time: 15m
- Serves: 4
- Category: Sides
Ingredients
- 1/2 c raw buckwheat groats*
- 1 c water
- 1 1/2 tbsp. unrefined coconut oil
- 2 tsp. finely minced ginger
- 4 large carrots, peeled and julienned
- Fine sea salt, to taste
- 1 T. Mirin**
- 1 tsp. toasted sesame oil
- 2 tsp. tamari (wheat-free soy sauce), or coconut aminos
- 2 tsp. toasted black sesame seeds
Instructions
- Toast the raw buckwheat groats in a dry, medium sauce pan, over medium heat, about 5 minutes, or until slightly browned and fragrant. Add 1 cup water to pan and simmer, covered, anywhere from 10 to 20 minutes, testing frequently for doneness. Texture should be like a very soft nut; chewy, and neither raw nor mushy. I usually pull mine off the heat after 13-15 minutes. Once yours are cooked to your liking, drain off excess water and set aside.
- In a large skillet, melt the coconut oil over medium-high heat. Add the ginger and cook, stirring until fragrant, about 30 seconds. Add carrots, a hefty pinch of salt, 1/4 cup water, and mirin. Stir to combine.
- Cook, stirring until the carrots begin to soften and most of the liquid has evaporated, 5 to 10 minutes.
- Stir in toasted sesame oil, tamari (or coconut aminos), black sesame seeds and cooked Kasha. Taste and adjust seasonings and serve.
NOTES
- *Make sure you purchase BUCKWHEAT groats, as the term groats, used singly, is usually used to describe whole-grain OATS. The toasting step is important both in terms of both adding flavor and shortening cooking time. Toasted buckwheat groats cook in half the time as their raw counterparts.
- **Mirin is a sweetened rice wine that can be found in the Asian/ethnic section of most grocery stores.
[…] If you keep all those details in mind, which I’ve included in the recipe instructions (below), you’ll end up with tender little kernels of yum, rather than buckwheat porridge– which is perfectly suitable for breakfast, but won’t work in my upcoming recipe for Sesame Carrots with Kasha. […]