Sky Lakes Medical Center | Live Smart | Winter 2018

2 LIVE smart | Winter 2018 What is it? Sorghum is an ancient cereal grain from Africa and India. For people living in those areas, it’s food. In the U.S., sorghum has until recently been used mostly for livestock feed— except in the South, where it’s made into a sweet syrup. What does it look like? Sorghum seeds grow atop stalks. The entire seed is edible and comes in a variety of colors—from white to deep brown. What makes it a healthy grain? Sorghum is a good source of fiber, B vitamins, iron and potassium. It’s also packed with phytochemicals that may help protect against type 2 diabetes, cancer and heart disease. Sorghum is naturally gluten-free, so it’s a safe food for people with celiac disease. Ingredients 1 tablespoon olive or canola oil 1/2 large onion, chopped 1 medium red bell pepper, chopped 1 garlic clove, finely chopped 1 jalapeño pepper, seeded, deribbed and minced 1 tablespoon ground chili powder 11/2 teaspoons ground cumin 11/2 teaspoons dried oregano 1 can (141/2 ounces) no-salt- added diced tomatoes in juice 11/2 tablespoons tomato paste 1 cup water 2 cans (15 ounces each) black beans, rinsed and drained 1/2 teaspoon salt Fresh cilantro, chopped, for garnish Chopped scallions, for garnish Reduced-fat sour cream, for garnish (optional) Makes 4 servings. NUTRITION Savor some Sorghum. Say it out loud, and it sounds like a complaint about dental pain. But it’s actually a healthy whole grain that fits nicely into a gluten-free diet, spurring new popularity for the grain in this country. How is it eaten? Sorghum can be made into flour. It also can be popped like popcorn, using just a little oil in a covered pan. (Wait for the pinging sounds to speed up and then slow down to know when it’s done.) For a side dish, try toasting 1 cup of sorghum in a dry pan until slightly fragrant and golden in color. Then cook it with 3 cups of water for about 50 minutes or until tender. Sources: American Institute for Cancer Research; Gluten Intolerance Group; The Whole Grains Council It’s a gluten- free whole grain Directions w w Heat oil in large saucepan. w w Add onions, bell pepper, garlic and jalapeño pepper, and cook until onion is translucent, about 5 minutes. w w Add chili powder, cumin and oregano, and cook, stirring, for 1 minute. w w Add canned tomatoes, tomato paste and water, and then beans and salt. w w Bring to boil; reduce heat; and simmer, uncovered, for 30 minutes. w w Serve garnished with chopped cilantro and scallions and a dollop of sour cream, if desired. Nutrition information Serving size: 1/4 recipe. Amount per serving: 214 calories, 5g total fat (less than 1g saturated fat), 35g carbohydrates, 11g protein, 12g dietary fiber, 367mg sodium. Veggie chili EAT FRESH Find more healthy, tasty recipes at SkyLakes.org/Recipes .