Kasha and Kale Grain Bowl

This recipe is packed with complex carbohydrates, great for the later phases of the menstrual cycle when hormones (and energy levels) are dropping. The high fiber and protein content will also help keep energy levels stable. Kale as a leafy green is a nutrient dense food, which is so needed during the period. Making your own high-in-healthy-fats dressing is great to eat during the period to help boost hormone production for the next cycle. Additionally, eating kasha (cooked buckwheat) during the period is beneficial for its warming properties, as the period is the coldest part of the cycle.

If you suffer from PMS or PMDD, give this recipe a try. Ripping up the kale is a therapy all on its own!

  • 1 cup buckwheat (as toasted buckwheat groats)
  • 1 can cooked garbanzo beans, organic if possible
  • 1 bunch lacinato kale
  • 1 fresh lemon, juiced
  • ginger, thinly sliced with a mandolin
  • about 10 artichoke heart slivers, from a jar
  • Olive Oil, Butter, Salt, Pepper
  • 1/2 cup plain Greek yogurt
  • 1/4 cup olive oil
  • 1/2 lemon, juiced
  • 1 tsp dill
  • salt
  • pepper
  • optional: roasted salted pepitas (green pumpkin seeds), or crushed cashews



In a medium sized pot, bring 1.5 cups filtered water and 1 cup toasted buckwheat groats to a boil, then reduce heat and simmer covered with a lid for 15 minutes. Fluff with a fork when done.

As the buckwheat cooks.

  1. Rinse and rip apart the kale leaves into bite-sized chunks.
  2. Heat up a large stir fry pan with about 1-2 tsp of olive oil or butter. Keep heat at medium to medium high.
  3. Sauté the thin ginger slices for about 1- 2 minutes, or until fragrant.
  4. Add the kale into the pan and drizzle with a bit of olive oil and a sprinkle of salt and pepper.
  5. Stir infrequently as the leaves wilt, for about 6 minutes.
  6. Pour the juice from 1 lemon into the pan and cover, cooking for another 2-4 minutes. The kale should be fairly soft to the tooth and the lemon juice should be mostly evaporated.

Turn down the heat and add the garbanzo beans to the kale. Stir and cook until the entire dish is warmed through. Add the cooked buckwheat when ready, and lastly mix in the artichoke hearts.

For the dressing.

Using a whisk or frother, mix all ingredients together for the dressing, adding salt and pepper to taste. Pour the dressing over the kale grain bowl, and top with pepitas or crushed cashews. Enjoy!

Lauren Peabody, L.Ac.