One of the simplest ways to improve the nutrition in your diet is to go complex−complex carbohydrates, that is.
Nutritionists want people to eat more carbohydrates but they are not talking about the empty calories found in simple carbohydrates. Complex carbohydrates such as buckwheat are more likely to satisfy the appetite because they&actute;re digested more slowly and offer more amino acids to fuel cells.Buckwheat contains all the essential amino acids (eight proteins that the body cannot manufacture) in good proportions, making it closer to being a complete protein than any other plant source, even soybeans. It´s also rich in B vitamins, phosphorus, potassium, iron and calcium and it is wheat-free and gluten-free.
To make life even simpler, buckwheat is sold in many forms: as roasted kernels (kasha), cream of buckwheat, pancake mixes, noodles and even cold cereals.
For a delicious and nutritious side-dish substitute for potato or rice, use kasha to prepare tasty Kasha Pilaf.
Kasha is found in kosher and health food sections of supermarkets and health food stores. Cream of Buckwheat is found in most health food sections and health food stores.

Kasha Pilaf
(Makes 4 Cups of Pilaf)
1 cup uncooked kasha
2 Tbsp. butter or margarine
1/2 cup chopped onions
1/2 cup sliced mushrooms
2 Tbsp. minced fresh parsley
Optional seasonings and/or “extras” of your choice

In large skillet, melt butter and saute onions and mushrooms. Prepare kasha according to basic directions on package, adding the sautéed vegetables when the liquid is added and eliminating any additional butter or margarine.
Before serving, fluff kasha with a fork and sprinkle with parsley.

Eating a healthier diet can be as simple as making a few tasty substitutions. For example, you can use canola oil in any recipe that calls for vegetable, olive, corn or sunflower oil. Light in flavor, canola is the lowest in saturated fat of all cooking oils and has the healthiest balance of fatty acids. While it´s cholesterol- and trans fat-free, it´s high in omega-3 fatty acids.
Try this healthy, delicious salad, which combines romaine lettuce, spinach, fruits and nuts in a flavorful canola oil vinaigrette. If desired, add a little more curry.

Curried Spinach Salad With Grapes And Oranges
1 head romaine, torn into pieces
1 cup torn fresh spinach
1 11-ounce can mandarin orange sections,
chilled and drained
1 cup green grapes, seeded and halved
1/2 cup toasted slivered almonds
1/2 cup canola oil
1/3 cup white wine vinegar
1 clove garlic, minced
2 tablespoons minced frozen chives
1 tablespoon curry powder
1 teaspoon soy sauce
2 tablespoons packed brown sugar

In a large bowl, combine lettuce, spinach, orange sections, grapes and almonds. In a jar with a screw-on lid, combine oil, vinegar, garlic, chives, curry powder, soy sauce and brown sugar. Shake well before serving. Just before serving, toss some of the dressing with the salad and serve the remaining dressing separately.
Serves 6 to 8.