Prioritizing a nourishing diet holds great importance for numerous individuals in the United States. Yet, unraveling the complexities of where to commence and with which edibles can prove to be a tad perplexing. One avenue to elevate the nutritional merit of your meals involves delving into the realm of whole grains and comprehending their pivotal role in fostering a heart-healthy regimen.
Functioning as a linchpin of heart-nurturing diets, whole grains such as sorghum, oatmeal, and brown rice stand as opulent reservoirs of dietary fibre. Moreover, they exhibit the potential to enhance blood cholesterol levels and furnish essential nutrients that facilitate cellular regeneration, thyroid regulation, and the preservation of an effective immune system.
Regrettably, findings from a survey conducted by The Harris Poll in collaboration with the American Heart Association unearthed a dearth of knowledge amongst U.S. adults concerning the distinction between refined and whole grains, in comparison to other victuals like fruits, vegetables, and proteins. Astonishingly, when tasked with distinguishing whole grains from their refined counterparts, a substantial portion of adults erroneously deem multi-grain bread to fall under the purview of whole grains. Furthermore, a mere 17% of respondents recognized sorghum as an exemplar of whole grain, despite its noteworthy status as a nutritive whole-grain option.
Should your culinary aspirations extend towards embracing more whole grains, sorghum emerges as a quintessential ingredient. This remarkable grain anchors heart-nourishing recipes such as Blueberry Vanilla Sauce-infused Pancakes, Raspberry Streusel Muffins, and a Stir-Fried Sorghum infused with a symphony of garden-fresh vegetables. These palatable creations seamlessly integrate into an all-encompassing wholesome diet, aligning with the principles set forth by the American Heart Association’s “Healthy for Good” campaign, a worthy initiative endorsed by the Sorghum Checkoff.
Discover an array of heart-cherishing culinary inspirations at Heart.org/healthyforgood.
Raspberry Streusel Muffins
Recipe Courtesy of the American Heart Association and Sorghum Checkoff
Yields: 12 Servings (1 Muffin per Serving)
Muffins:
Nonstick cooking spray
1 1/2 cups whole-grain sorghum flour
1 teaspoon ground cinnamon
3/4 teaspoon baking soda
3/4 cup low-fat buttermilk
1/3 cup firmly packed light brown sugar
3 large egg whites
1/4 cup canola or corn oil
2 teaspoons grated lemon zest
1 teaspoon vanilla extract
1 cup fresh or thawed frozen unsweetened raspberries
Streusel:
2 tablespoons whole-grain sorghum flour
2 tablespoons light brown sugar
2 tablespoons uncooked quick-cooking rolled oats
2 tablespoons chopped pecans
2 tablespoons light margarine
1/2 teaspoon ground cinnamon
For Muffins: Preheat the oven to 400 F. Gently coat a 12-cup muffin pan with nonstick cooking spray.
In a large bowl, combine sorghum flour, cinnamon, and baking soda.
In a medium bowl, whisk together buttermilk, light brown sugar, egg whites, oil, lemon zest, and vanilla. Carefully fold this mixture into the flour mixture until just combined, ensuring no visible traces of flour remain. Spoon the batter into each muffin cup and top with raspberries.
For Streusel: In a small bowl, blend sorghum flour, light brown sugar, oats, pecans, margarine, and cinnamon until the texture resembles coarse crumbs. Sprinkle this mixture over the muffins, gently pressing it into the batter. Bake for approximately 16 minutes, or until a wooden toothpick inserted into the center emerges clean. As a safety measure, the USDA recommends cooking egg-based dishes to a minimum internal temperature of 160 F.
Transfer the muffin pan to a cooling rack and allow it to stand for 5 minutes. With utmost care, transfer the muffins to the rack to cool completely for around 20 minutes.
Garden Vegetable Stir-Fried Sorghum
Recipe Courtesy of the American Heart Association and Sorghum Checkoff
Yields: 4 Servings (1 1/2 Cups per Serving)
1 cup uncooked whole-grain sorghum
2 teaspoons toasted sesame oil
2 medium garlic cloves, minced
1 teaspoon minced gingerroot
1 cup fresh or thawed frozen chopped broccoli florets
1 cup trimmed and halved snow peas
1/2 cup matchstick-sliced carrot strips
1/2 cup diced red bell pepper
1/2 cup thinly sliced button mushrooms
1/2 cup thawed frozen shelled edamame
2 large eggs
2 tablespoons low-sodium soy sauce, divided
1/2 cup rinsed and drained water chestnuts
1/4 cup diagonally sliced green onions
Prepare the sorghum as per package directions, omitting any salt. Once cooked, spread the sorghum evenly on a rimmed baking sheet or a 13-by-9-by-2-inch baking dish. Allow it to rest at room temperature for 5-10 minutes. Refrigerate, uncovered, for about 20 minutes, until thoroughly cooled.
In a large nonstick skillet set over medium heat, warm the toasted sesame oil and swirl it to coat the bottom. Saute the minced garlic and gingerroot for approximately 30 seconds, stirring frequently. Elevate the heat to medium-high. Stir in the broccoli, snow peas, carrot strips, bell pepper, mushrooms, and edamame. Cook for 10-12 minutes, until the vegetables attain a tender-crisp texture, stirring regularly.
In a small bowl, whisk together the eggs and 1 tablespoon of soy sauce using a fork.
Lower the heat to medium and incorporate the water chestnuts and cooled sorghum into the vegetable mixture. Nudge the mixture towards the sides of the skillet and pour the egg mixture into the center. Employ a heatproof rubber scraper to stir for 1-2 minutes, or until the eggs partially set.
Blend the vegetable ensemble into the partially cooked egg amalgamation. Continue cooking for 1 minute, or until the eggs are completely cooked through and the sorghum is heated. Ongoing stirring is recommended. As per USDA guidelines, egg-based dishes should reach a minimum internal temperature of 160 F for safety.
Remove the skillet from the heat source and blend in the remaining soy sauce. Sprinkle the dish with diagonally sliced green onions.
Pancakes with Blueberry Vanilla Sauce
Recipe Courtesy of the American Heart Association and Sorghum Checkoff
Yields: 4 Servings (2 Pancakes, 1/4 Cup Sauce, and 2 Tablespoons Yogurt per Serving)
Sauce:
2 teaspoons cornstarch
1/3 cup water
1 cup blueberries
1 tablespoon sugar
1 1/2 teaspoons vanilla extract
Pancakes:
1/2 cup quick-cooking rolled oats
1/2 cup whole-grain sorghum flour
1 1/2 tablespoons firmly packed light brown sugar
1 1/2 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/2 cup fat-free milk
1/2 cup unsweetened applesauce
1 large egg
1 tablespoon canola or corn oil
Topping:
1/2 cup fat-free plain Greek yogurt
To Craft the Sauce: Begin by placing the cornstarch within a medium saucepan. Add water and stir diligently to facilitate dissolution. Incorporate the blueberries and sugar, then bring the concoction to a boil over medium-high heat. Allow it to simmer for 1-2 minutes, or until the sauce achieves a slightly thickened consistency. Remove the saucepan from the heat source and gently fold in the vanilla extract. Maintain warmth by covering the saucepan. Set aside for now.
To Prepare the Pancakes: In a medium bowl, blend together rolled oats, sorghum flour, light brown sugar, baking powder, and ground cinnamon.
In a small bowl, whisk together the milk, applesauce, egg, and oil. Carefully incorporate this amalgamation into the flour mixture until a cohesive batter forms. Ensure that no traces of flour remain visible, yet avoid overmixing.
Over a medium heat, preheat a nonstick griddle. Test its readiness by sprinkling a few drops of water – if they evaporate promptly, the griddle is prepared.
Pour 1/4 cup of batter onto the griddle for each pancake. Cook for 2-3 minutes, or until diminutive bubbles surface and the underside adopts a golden brown hue. Employ a gentle flip to cook the other side for 1-2 minutes, or until it’s thoroughly cooked and exudes a similar golden brown complexion. As a precaution, the USDA advocates cooking egg-related dishes to an internal temperature of at least 160 F.
Transfer the freshly cooked pancakes onto plates and lavishly drape them with the prepared blueberry vanilla sauce. Crown each serving with 2 tablespoons of fat-free plain Greek yogurt.
