Kale is one of those "healthy" vegetables that no one seems to know what to do with. For me, it was a new addition to my diet.
By Katie Cavuto
Sorghum may be a new-to-you ingredient so I used familiar flavors to create this bright and seasonal grain salad. A whole grain that is naturally gluten-free, sorghum is nutty, hearty and delicious. Tossed with a simple dressing and flavorful spring greens, this make-ahead Sorghum Salad with Lemon and Tahini would be the perfect accompaniment to most any meal.
Sorghum with Lemon Tahini Dressing
What is Sorghum?
An ancient grain that originated in Africa, it was also a staple in Indian and Asian Cuisine. Naturally gluten free, this whole grain can be consumed whole and is easy to digest. Unlike some whole grains, sorghum doesn’t contain an inedible hull (the outer layer), so there is little processing needed which maintains the majority of its nutrients.
Like many whole grains, sorghum is rich in antioxidants and fiber and consuming this whole grain can help to lower the risk of cancer, diabetes, heart disease and other illnesses.
Sorghum is as easy to cook as rice or quinoa. You can cook in on the stove top, in your crockpot or even in your pressure cooker. There are two types of sorghum available, whole grain and pearled. Pearled sorghum is buffed which removes some of the outer layer decreasing cook times by 10-15 minutes.
Use a 3:1 water to grain ratio. What’s that mean? Add one cup of whole grain sorghum plus three cups of water to a medium sized pot. Bring to a boil, reduce to a simmer and let cook for approximately 40-55 minutes, 30 for pearled varieties, or until the sorghum is tender. Drain excess water.
Using a 4:1 water to grain ration. Add one cup of sorghum and 4 cups of water to your crock pot. Cook on high for 4-5 hours. Drain excess water.
Use a 2:1 ratio of grain to water. Add one cup of sorghum and 2 cups of water to your pressure cooker and cook for 15-20 minutes following the instructions of your cooker. Drain excess water.
Cooked sorghum can be frozen for up to 3 months. For best results, spread the cooked grain on a sheet pan in a thin layer. Freeze and then portion and transfer to bags for storage.
If you have had hummus then it’s likely you have had tahini. Like peanut butter, tahini is no more than pureed sesame seeds. Enjoy it like you would peanut butter, on a sandwich, spread on an apple or banana, blended into smoothies and more.
Make Your Own Tahini
Place one cup of sesame seeds in your food processor and blend for 2-3 minutes. Add two tablespoons of extra virgin olive oil and blend for another one minute. Season with a pinch of sea salt.
Peppery and crisp, baby arugula is one of my favorite cooking greens. You can use it raw or sauté it. You could also use kale, chard, dandelion greens or any other spring green that you desire. Mix it up, each green has it’s own unique flavor profile and all are nutrient dense.
Meal Prep Tips
In a small saucepan, bring sorghum and water to a boil. Cover and simmer on low until water is absorbed, about 45 minutes. Cool.
Combine cooled sorghum with chickpeas, arugula and parsley.
Combine all dressing ingredients in a small bowl. Add to sorghum salad.
Season with salt and pepper.>
The post Sorghum with Lemon Tahini Dressing by Katie Cavuto was originally published on katiecavuto.com on May 9, 2017. Copyright 2017 Copyright Katie Cavuto, all rights reserved. Republished with permission. Image by Katie Cavuto.
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As an Integrative Dietitian, chef and wellness advocate Katie believes that everyone can change their relationship with food through intention setting, simple recipes and whole cooking education.
“Whole Cooking and Nutrition – An Everyday Superfoods Approach to Planning, Cooking and Eating with Diabetes”, Katie’s first cookbook, focuses on whole foods. Highlighting 85 healthy foods which are nutrient dense and 150 flavorful recipes, anyone can lead a healthy lifestyle and return to the joy of eating.
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