Beat-the-Blues Banana Buckwheat

A story of PeaceMeals in action and a recipe to beat the blues! From Krista, PM participant and dear old friend who  currently lives in Ukraine…

If you are following the news, you’ll know that things are tense here in Ukraine.

The protests had already begun before I arrived in early December, and by late January, the situation was seemingly out of control.  At one point, I couldn’t leave my apartment for a week straight (other than making a couple of trips to the grocery store down the street).

It is exactly times like these—isolating, uncertain and uncomfortable times—that I crave carb and sugar-laden foods like mac & cheese and brownies.   For so long, I thought that was a bad thing.

But PeaceMeals taught me to listen to these cravings; that my body probably does want certain foods, just not these processed foods.  They are very tempting, but they eventually leave me feeling more empty than satisfied.  Whole foods are designed to nourish our bodies with more than just fiber and protein; they naturally contain nutrients that can help “feed” us emotionally.

It’s still a struggle.  I made this recipe during my time of isolation, and it was only after I ate it that I remembered how much these foods really do boost my mood.  But, isn’t how you feel afterward the ultimate test?

Beat-the-Blues Banana Buckwheat

Buckwheat Banana Porridge

Buckwheat Banana Porridge.
Photo Credit: Krista K.


  • 1/2 cup of buckwheat groats
  • 1 cup of milk or almond milk
  • 1 banana
  • 1/4 cup halved walnuts
  • 1/4 tsp. ground cinnamon


  1. Heat the buckwheat and 1 cup of water in a shallow pot on low heat until tender, about 20 minutes.
  2. Meanwhile, toast the walnuts in a frying pan on low heat (about 10 minutes or so).
  3. Once the groats are extra tender, slice a banana into the pot.
  4. Here comes the part where you work up an appetite and release some pent-up emotions: take a mortar or potato masher and crush those little groats until they are squished.  This can take up to ten minutes, depending on your mood.  Trust me on this – it creates a really nice texture.
  5. Take the 1/4 tsp. of cinnamon and smell it.
  6. Savor the warm aroma.
  7. Again.
  8. If you’ve ever participated in a PeaceMeals experience, you will know that it is possible to savor a meal even before eating it.
  9. Sprinkle the cinnamon into the buckwheat and mix.
  10. Spoon the mixture into two bowls, pour the milk on top, and sprinkle with walnuts.
  11. Enjoy with a friend – because we are not made to endure tough things alone.


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