Sorghum

Background

Fun fact: Sorghum grain can be popped like popcorn, for a healthy whole grain snack.

Sorghum also known as jowar, is a member of the Poaceae botanical family, otherwise known as the grass family.

The grass family contains both gluten-containing grains such as wheat, barley and rye, as well as gluten-free grains including rice, corn, millet, oats, sorghum and teff.

This diverse food family is considered the most important source of energy or calories, throughout the world.

It is a great alternative for those avoiding gluten containing grains.

Nutrition

Sorghum is an excellent source of iron, magnesium, phosphorus, zinc, copper, manganese, thiamin, niacin, biotin and a good source of vitamin B6.

• Iron is required to make red blood cells, which carry oxygen from our lungs throughout our body.
• Magnesium supports blood pressure and blood sugar regulation and nervous system and immune function.
• Phosphorus helps to form teeth and bones. It also helps to maintain and repair cells and tissues.
• Zinc encourages growth and development, wound healing and immune function.
• Copper promotes bone formation, energy production and iron metabolism.
• Manganese assists in wound healing and cartilage and bone formation.
• Thiamin converts food into energy and supports nervous system function.
• Niacin aids in digestion and nervous system function.
• Biotin metabolizes carbohydrates, proteins and fats.
• Vitamin B6 supports immune and nervous system function and red blood cell formation.

How to Purchase, Prepare, and Store

• Purchase sorghum grain, flour, and syrup or molasses, year-round in grocery stores.
• Store the grain in a cool, dark place, in a container with a tight-fitting lid. The grain should stay fresh for a couple of years when properly stored.
• Store sorghum flour in an airtight container and place in a dry, dark, cool place for a couple of months. Store in the refrigerator or freezer for longer periods of time.
• For nutritionally dense options, choose whole grain sorghum and whole grain sorghum flour. Limit refined sorghum flour and pearled sorghum.
• Pearled sorghum has the bran and some of the germ removed from the grain, resulting in a more refined product.

Nutrition Facts

1/4 cup sorghum dry
Calories: 181 | Protein: 5.0 g | Fat: 4.17 g | Carbohydrate: 30.9 g | Fiber: 15.8 g | Calcium: 27.9 mg | Magnesium: 123 mg | Potassium: 383 mg | Vitamin C: 0 mg | Folate: 0 µg | Vitamin A: 0 IU |Vitamin K: 0 µg
ndb.nal.usda.gov

Recipes

Mediterranean Sorghum Salad

Sorghum Black Bean Salad

Sorghum Berry Breakfast Porridge

Sorghum Pancakes