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Green Beans with Benne and Sorghum

Green Beans with Benne and Sorghum

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Sorghum is a favorite ingredient of Blackberry Farm chef Joseph Lenn, who thinks of the grain when he thinks of fall flavors.


  • 2 pounds green beans, trimmed
  • Freshly ground black pepper
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons sorghum syrup or 1 honey
  • 2 teaspoons benne seeds or sesame seeds

Recipe Preparation

  • Preheat oven to 450°. Cook beans in a large pot of boiling salted water until crisp-tender, about 2 minutes. Drain, transfer to a bowl of ice water, and let cool. Drain and pat dry.

  • Toss beans and oil on a rimmed baking sheet; season with salt and pepper. Roast, tossing occasionally, until tender and lightly charred in spots, 10–15 minutes.

  • Meanwhile, whisk soy sauce, sorghum, benne seeds, and cumin in a large bowl; season with salt and pepper. Add warm beans and toss to coat.

  • DO AHEAD: Dressing can be made 5 days ahead. Cover and chill.

Nutritional Content

Calories (kcal) 70 Fat (g) 4 Saturated Fat (g) 0 Cholesterol (mg) 0 Carbohydrates (g) 9 Dietary Fiber (g) 4 Total Sugars (g) 5 Protein (g) 2 Sodium (mg) 160Reviews Section

Giving thanks for so much at Thanksgiving

Between football, the Macy's parade, cleaning, cooking and catching up with family, the meaning behind Thanksgiving can get lost.

As the primary Thanksgiving cook, I have no trouble thinking of things to be thankful for specific to that role. Below is just a partial list.

■ The microwave! Instant reheating for the cook with timing issues. (And what cook doesn't have them on this of all days?)

■ The first person who ever decided it was a good idea to mash the heck out of a potato.

■ The Rhine region of Germany, for originating and producing so much of that wonderful food-friendly wine that graces many a Thanksgiving table, Riesling.

■ Christopher Columbus for bringing the sweet potato from the West Indies back to Spain, enabling European settlers later to return it across the ocean and start planting it in the South.

And George Washington Carver, who unleashed his inventor genius not only on peanuts but also on the sweet potato, among them his own recipe for sweet potato pie (which sounds pretty tasty):

"Boil in skins. When tender, remove skins mash and beat until light. To each pint of potatoes, add ½ pint of milk, ½ pint of cream and four well-beaten eggs add 1 ½ teacups of sugar (less if the potatoes are very sweet). Add spice, cinnamon and ginger to taste one ground clove will improve it. Bake with bottom crust only."

■ Marco Polo, for bringing ginger back to Europe from the Far East (after it nearly vanished following the fall of Rome). and for the many spice islanders who endured colonial domination so we could all come to love and enjoy the likes of cinnamon, nutmeg and cloves. Pumpkin pie wouldn't be the same without them.

■ All those hard-working cranberry farmers in 20 Wisconsin counties who tend their bogs so we can tuck into our cranberry sauce at the holidays (and brag about leading the nation &mdash again &mdash in cranberry production).

■ My mother, for setting an example by cooking from scratch pretty much every day of the year while I was growing up. (Roast duck, without fail, for Thanksgiving.)

■ The long-awaited outgrowing by my 3-year-old granddaughter of her pesky dairy allergy. This year, Evie can enjoy pumpkin pie made with real milk (instead of almond milk) and topped with real whipped cream!

■ As always, the opportunity for the family to slow down and relax around the table together &mdashand on a weekday! Such a rare treat.

And finally, I'm most thankful this year for the newest little guest who will be joining us (though she won't be eating any turkey): granddaughter No. 2, Miss Ginny Lyla, just 11 days old on Thursday. May she and her sister always have many, many blessings for which to be thankful.

OK, one more object of gratitude! That would be our unlimited access to recipes, feeding the obsession so many of us have for trying something new.

About Nancy Stohs

Nancy J. Stohs is the Milwaukee Journal Sentinel's award-winning food editor.

November 23, 2016

Happy Thanksgiving, Bittens!

Bittens, we're all done with our Thanksgiving posts this year.

And let's face it, tomorrow is Thanksgiving -- if you don't already know what you're making, you're likely letting someone else do the cooking or you're gonna be serving Chinese takeout. (No judgment!)

We've loved sharing all these dishes with you, and having you cook along with those 7 pies.

Now it's time for you to share a meal with your loved ones tomorrow -- whether that means a crowded house full of family, a table of friends, dinner for two at a restaurant, or even just pausing for a moment over takeout to think about friends and family you can't be with this year.

We'll be honest. In lots of ways, 2016 has been pretty terrible. Shootings that have shaken us, crises that have tried us, an election (and a result) that has bitterly divided us. Wars, refugees, Zika, bombings, Brexit, Bowie -- it's been rough. And we don't know what's going to happen in the year to come.

But know this: We -- all of us -- are exceedingly, ridiculously, unimaginably fortunate. We are here. Right now. We are alive together in this moment, and we have so, so much for which to be grateful. Tomorrow, let's all be mindful of just how fortunate we are, even in a year when that can be hard to see. 

We love you, and we'll be back after Thanksgiving with some more posts.

For now, we'll leave you with some photos. Up top are portraits we took on Fakesgiving a few weeks ago. There are a couple people we didn't get a shot of, unfortunately. But it was really a special gathering of people -- from D.C., Annapolis, New York, Chicago, and even Switzerland! (Apparently, when folks know it's the final Fakesgiving, they will show up.)

Now, here's our full Fakesgiving menu, and some more shots from our feast, snapped by our friend Ken.

40 Very Charleston Dishes

No other handwritten roadside sign brings us to such a screeching halt. Many non-Southerners are startled at first by our love for damp peanuts so tender they eat like beans (peanuts are legumes, after all). But once you’ve acquired the taste for this hot, salty, messy, slow-simmered snack, it’s nearly impossible to put down the bag. Click here for recipe.

2. Henry’s Cheese Spread

Many decades ago, long before Charleston’s restaurant scene exploded, a big night out involved Henry’s on Market Street, where white-jacketed waiters swooped in with trays of iced crudité, including this malty cheese spread that’s so addictive, it’s tempting to eat it by the spoonful. Try Matt Lee and Ted Lee’s adaptation of the spread (published in their 2012 The Lee Bros. Charleston Kitchen), and it’ll quickly become a party favorite. Click here for recipe.

3. Benne Wafers

Proust’s madeleine has nothing on Charleston’s benne wafers in the taste-memory department. We’ve been baking these paper-thin, chewy-crisp, salty-sweet, buttery-nutty cookies for centuries, using toasted benne seeds introduced by African slaves during Colonial times (“benne” is Bantu for “sesame”). Hugely popular as souvenirs, benne wafers are said to bring good luck to those who eat them. Click here for recipe.

4. Cheese Straws

Crispy, salty, spicy, cheesy, these baked crunchy munchies are ubiquitous at downtown cocktail parties and tailgates. We can’t say cheese straws are unique to Charleston (the small country of Guyana asserts a claim), yet somehow they’ve marched into our tradition of Southern hospitality. Many locals keep a frozen log of cheese dough at the ready to slice and bake when company comes.Click here for recipe.

5. Pimiento Cheese

Pronounced fluidly “pimenta-cheese” and nicknamed “Southern caviar,” this signature piquant-creamy spread nestles into crustless finger sandwiches, tops burgers, and gussies up fried green tomatoes. Most of us just hoover it up on crackers, especially Nathalie Dupree’s recipe. Click here for recipe.

6. Jerusalem Artichoke Relish

Truth be told, Jerusalem artichokes are neither from Jerusalem nor are they artichokes. These small, native sunchoke tubers with a water chestnut-like consistency slice, dice, and pickle beautifully. Typically served over cream cheese as an hors d’oeuvre, a little artichoke relish can also brighten any plate. Buy Mrs. Sassard’s by the jar (it’s truly delicious) or make your own with John Martin Taylor’s tried-and-true recipe. Click here for recipe.

7. Ice-Box Pickles

A sweet-tart way to preserve and punch up the humble cucumber, ice-box pickles make a cool, crunchy summertime snack or delicious burger topping. If you’re willing to brave the line at Jestine’s Kitchen, you can enjoy these finely sliced beauties alongside corn bread. But there’s really no reason not to make them yourself and tweak them to your liking with garlic, herbs, or hot peppers. Click here for recipe.

8. Spiced Pickled Shrimp

Many local dishes feature the Lowcountry’s ubiquitous crustacean, but pickled shrimp has been a longtime cocktail-party staple for good reason—it’s delicious and easy. Prepare a batch a day in advance, serve over ice with toothpicks, et voilà—a light and bright yet complex and crave-worthy appetizer. Make Lavinia Huguenin’s mid-century receipt or mix it up with your favorite flavors. Click here for recipe.

9. Pickled Okra

Heat-loving okra falls into the category of bigger-is-not-better. You want to pluck the pod while still young and tender about the size of your pointing finger. Pickling the veggie with varying degrees of heat makes it available year-round, perfect for cocktail party munching or garnishing a Bloody Mary. Click here for recipe.

10. Charleston Okra Soup

Matt Lee and Ted Lee have asked hundreds of chefs why Charlestonians have historically flavored okra soup with rich, dark, bone marrow. No one has an answer, apart from, “Because it tastes good.” Head up to Bertha’s Kitchen for an intensely soulful version of this silky, meaty, tomato-based staple, or try your hand at the Lee Bros.’ recipe. Click here for recipe.

11. Shrimp & Grits

Many restaurants riff on this beloved combo of sautéed shrimp over “hominy” (as it used to be called). ACME Lowcountry Kitchen, for example, offers jerk shrimp over coconut grits with pineapple salsa. Old-schoolers keep it simple, allowing fresh, local shrimp and quality, stone-ground grits (like Geechee Boy’s or Anson Mills’) to speak for themselves. Nathalie Dupree, who literally wrote the book on the subject with Charleston food editor Marion Sullivan (Nathalie Dupree’s Shrimp & Grits Cookbook), recounted its humble beginnings as a recipe in Two Hundred Years of Charleston Cooking (1930). We suggest you prepare that simple “Shrimps & Hominy,” then make it your own. Click here for recipe.

12. Shrimp Paste

Don’t be fooled by shrimp pastes laden with mayonnaise or cream cheese. Charlestonians have been grinding shrimp into smooth pastes for centuries. Served cold or as a warm mousse, shrimp paste relies on little more than butter, a dash of spices, perhaps a hint of sherry. Savor it on crackers, thin toast, or finger sandwiches (crusts removed, of course). Click here for recipe.

13. Shrimp Pie

This popular casserole-style dish dates back to the 19th century, and two versions were included in Sarah Rutledge’s 1847 cookbook The Carolina Housewife. As household help typically had Sunday afternoons off, the cook would assemble this savory “pie,”and the lady of the house would simply slip it into the oven before supper. Rutledge’s “Baked Shrimps & Tomatoes”calls for layers of crustaceans, stewed tomatoes, spices, and rich buttery goodness that marry well in the fridge before baking. Just watch the salt, as the shrimp will add natural brine. Click here for recipe.

14. She-Crab Soup

An elegant, lightly creamy bisque loaded with chunks of blue-crab meat and spiked with a touch of dry sherry, she-crab soup is credited to William Deas, the cook for Mayor Goodwyn Rhett who first prepared it for President William Taft. Astute chefs know to seek out female crabs with faint orange shells that signify the presence of precious, briny roe within. Click here for recipe.

15. Cream Oysters

Let’s face it: anything that calls for two cups of heavy cream promises to be delicious. The natural liquor from the oysters themselves thins out this classic preparation. Published in 1847’s The Carolina Housewife by venerable Charleston lady Sarah Rutledge, cream oysters are ideal when ladled over puff pastry. Click here for recipe.

16. Roasted Oysters

No cool-weather outdoor gathering is complete without a bushel of local oysters, roaring fire, long table, cooler of beer, and ample oyster knives. The bivalves are best roasted on a flat surface for even cooking, steamed under cover of a damp burlap sack, and cooked just to the point of opening (overcooking will dry them out like raisins). Grab a knife, pop the hinge, and slurp ’em down. Click here for tips on how to throw an oyster roast.

17. Oyster Dressing

Thanksgiving dressings often celebrate regional treasures. Take, for example, East Texas’ venison dressing, Tennessee’s sausage dressing, or Georgia’s pecan dressing. In the Holy City, we turn to corn bread and oysters to complement our bird. Michelle Weaver of Charleston Grill offers her decadent version with stone-ground white cornmeal, Parmesan, and three dozen oysters. Click here for recipe.

18. Fried Oysters

Biting into a perfectly fried oyster is a voyage of discovery: The delicately crisp casing gives way to the creamy, mineral-rich prize within. Master that fry technique, then perch them atop deviled eggs like Macintosh chef Jeremiah Bacon does, and you have a marriage of Southern favorites made in heaven. Click here for recipe.

19. Shad Roe

The running of American shad, the largest herring, is a Lowcountry rite of spring, with local chefs and old-school cooks alike seeking out the prized sacks of roe from the dark-fleshed, bony fish. While it’s been ages since the Eastern seaboard was lined with seasonal herring shacks—they were shuttered one by one as river dams impinged on the fish’s annual migration—Crosby’s Seafood still manages to get a hold of shad and its roe. Cook them in the traditional manner (wrapped in bacon, pan-fried, and served over grits) for a rich and creamy Lowcountry delicacy. Click here for recipe.

20. Crab Cakes

We don’t credit our Colonial ancestors with much (British food gets such a bad rap), but we must admit that crab patties, or croquettes, were a great idea—we just spiced them up a bit. Most agree that the best crab cakes feature the meat itself with very little binder, are lightly breaded (if at all), and fried to a golden brown. Click here for recipe.

21. Deviled crab

Crabmeat hand-mixed with seasonings, nestled back into the open shell from whence it came, topped with buttered bread crumbs, and baked to glory—for many years, the former Henry’s on Market Street was the place to go for this special dish. These days, you can find deviled crab at The Wreck on Shem Creek, made up by none other than Skipper Shaffer, great-grandson of Henry’s founder. Health codes red-flag the actual shells, so they’re served up in aluminum ramekins. Not quite the same, but still delicious. Click here for recipe.

22. Fried whiting

Whiting, or southern kingfish, is plentiful on our shores, cruising beneath surfers on Folly and anywhere waves are breaking. It’s common to see anglers load up coolers full of them, destined to be deep fried and served with hot sauce, as has been the traditional preparation, especially among African-American cooks. In their 2012 cookbook The Lee Brothers Charleston Kitchen, Matt and Ted celebrate the sweet, mild flavor of this tasty panfish with a lighter skillet approach. Click here for recipe.

23. Barbecue

The word “barbecue” is said to have been derived from the West Indian “barbacoa,” for the slow-cooking meat over hot coals. Around here, it means pork, usually a whole hog, cooked low and slow, and a long night of tending fire. And while most pitmasters guard their secrets, Jimmy Hagood of BlackJack Barbecue shares a Boston butt grill recipe that even novices can master. When the meat takes on a buttery tenderness, shred it up on slices of Wonder Bread and watch the crowd form. Click here for recipe.

24. Charleston Rice

Most Charlestonians don’t consider a meal complete without rice on the plate. Our city was, after all, built on the wealth of rice exportation. Dedicated members of the Carolina Gold Rice Foundation have worked hard to restore the aromatic antebellum grain to our pantry. Cooked in the traditional Charleston rice steamer, each fluffy and never-sticky grain holds its own and requires little more than butter and a pinch of salt—though gravy is always welcome. Click here for recipe.

There are as many variations on preparing as there are in pronouncing this antebellum rice-based dish, but locals generally say “purr-LO.”A medium for veggies, seafoods, or meats, it’s basically rice cooked in a rich stock until tender. The toasty layer that forms at the bottom of the pot is part of the charm, so mix it in before serving for a little crunch. Click here for recipe.

26. Frogmore Stew

New Orleans has crawfish boils we have frogmore stew (named for the little town of Frogmore, down the coast on St. Helena Island). It’s the same principle: seafood, sausage, potatoes, corn, and spices, only we feature shrimp, sometimes throwing in stone crab claws from local waters for good measure. Click here for recipe.

27. Hoppin’ John

A peas-and-rice dish eaten year-round but always on New Year’s Day for good luck, hoppin’ John features the humble field pea (and if you eat it the day after New Year’s, it’s called “skippin’ Jenny”). Petite Sea Island red peas are ideal, as is aromatic Carolina Gold rice for superior flavor and texture. Some insist the peas and rice be cooked together, others say separately and then combined. Charlotte Jenkins, author of Gullah Cuisine: By Land and By Sea, shares her recipe, cooked together with ham hocks, onion, and thyme. Click here for recipe.

28. Red Rice

Not to be confused with Creole dirty rice, red rice is essentially tomato pilau, as John Martin Taylor notes in his seminal Hoppin’ John’s Lowcountry Cooking: Recipes and Ruminations from Charleston & the Carolina Coastal Plain. Sometimes sweetened with a touch of sugar and flavored with diced bacon, salt, and pepper, red rice has been satisfying Lowcountry denizens since well before the Civil War. Click here for recipe.

29. Chicken Bog

Chicken bog is, well, boggy—i.e. moisture-retaining but not soupy (picture the damp floor of a low-lying cypress grove for boggy inspiration). A stick-to-your-ribs rice dish slow simmered in chicken stock and laced with tender shredded meat, Matt and Ted Lee call it “a close cousin to the classic Lowcountry pilau” in their 2006 The Lee Bros. Southern Cookbook. Chef Louis Osteen, who moved to the Lowcountry from Atlanta in 1979, learned his recipe from Dickie Creighton, “a legend in Pawleys Island,”he says. “I’ll never forget the comfort of its warm simplicity.” Click here for recipe.

30. Fried Green Tomatoes

You’ll find fried green tomatoes jazzed up all over town: with pork-belly croutons and feta at Cru Cafe, tomato chutney and country ham at Magnolia’s, comeback sauce and goat cheese at Southerly. No matter the sidekick, these crispy-tart slices are the star. Click here for recipe.

31. Sweet Potato Pone

The ladies who contributed to Charleston Receipts grated their sweet potatoes and sweetened their pone with molasses or dark cane syrup, as did Gullah chefs (from whom the Junior Leaguers probably learned the “sweet tada pone” receipt in the first place). James Beard Award-winning chef Robert Stehling of Charleston’s beloved Hominy Grill sticks to brown sugar and stays true to the citrus-cinnamon signature of this hot, rich dish. Click here for recipe.

32. Corn Bread

A thoroughly New World creation, the once plain hoecakes of cornmeal, fat, and water have evolved across the country with the addition of sugar or molasses, dairy, and leavening agents. Here in Charleston, you can get savory skillet breads with cracklin’ at Husk or sweet cake-like squares at S.N.O.B. If you make your own, be sure to splurge on quality cornmeal such as the coarser, stone-ground varieties available through Anson Mills or Geechee Boy Mill in nearby Edisto. Pitmaster and Food for the Southern Soul owner Jimmy Hagood shares his savory cast-iron skillet corn bread sweetened only by a kiss of cane syrup. Click here for recipe.

33. Fried Okra

In her classic Gullah cookbook, Bittle en’ T’ing’, Maum Chrish’ refers to fried okra as “buckruh ok’ry” (white people’s okra). She insists okra be cooked so tenderly it doesn’t require chewing but acknowledges that some like it fried. Anyone who’s ever eaten raw okra straight off the vine knows how satisfying the crunch can be, and frying is a great way to seal in flavor. Click here for recipe.

34. Succotash

Succotash is as it sounds: a free-form collision of ingredients. But in actuality the word derives from the Naragansett Indian “msickquatash,” translating to “boiled ear of corn.” Sweet corn parties with butter beans or field peas, tons of fresh herbs, garlic, and butter. Any veggies will do, perhaps even a little smoked ham hock or bacon drippings for a Southern charge of flavor. Click here for recipe.

35. Collard Greens

A field of collards is a beautiful sight—bundles of large, dark-green, bitter leaves waiting to be stewed into submission. The process of rendering them takes hours on a stove top (an acquired smell that, like pluff mud, conjures sense of place), usually involving salty pork broth. Cookbook author Charlotte Jenkins learned her recipe from generations of women in her Awendaw-based family. Click here for recipe.

36. Lady Baltimore Cake

Celebrated author of Mrs. Whaley’s Charleston Kitchen, the late Emily “Cheeka” Whaley was a local grande dame of entertaining, though she always considered herself a country girl at heart. She managed to lure the recipe for Lady Baltimore cake from the originator’s granddaughter. (A favorite at the Ladies Exchange, it was made famous by the 1906 novel Lady Baltimore.) A firm white layer cake interspersed with sherry-soaked raisins, nuts, and hard icing, it was highly popular at weddings and birthdays. Click here for recipe.

37. Huguenot Torte

An incredibly sweet confection, somewhere between apple-pecan pie and a spongy blondie, this torte was for years attributed to the Huguenots, who still hold services in French behind their pale-pink church at the corner of Church and Queen (the congregation dates to the 1680s). Food historian John Martin Taylor did the research and busted the myth, however, revealing that a chef at the former Huguenot Tavern sourced an Ozark pudding recipe, tweaked it, and introduced it to Charlestonians in the 1940s as “Huguenot Torte.” It remains one of the city’s most famous desserts. Serve with a generous dollop of unsweetened, freshly whipped cream for a dreamy balance of flavors and textures. Click here for recipe.

38. Coconut cake

A longtime favorite on the Southern dessert table, this layer cake became a Charleston sensation when Peninsula Grill first served its frothy-light, 12-layer version in 1997. Soon, cake lovers across the country began ordering them for a whopping $130 a pop plus shipping costs. Although we can’t share that recipe, the kind folks at Square Onion offer theirs for six layers of true indulgence. If you want to stay true to old Charleston cookbooks, use freshly grated coconut. Click here for recipe.

39. Syllabub

The name alone is worth reviving, yet this old-school Colonial dessert has fallen out of fashion. That needs to change. A delicious end to a full meal, syllabub is a light, airy blend of fortified wine, cream, and lemon. While earlier recipes, notably one from The Carolina Housewife (1847), contained more alcohol, ours has been tamed to suit modern tastes. Click here for recipe.

40. Groundnut Cakes

Culinary sleuth and author Dr. David S. Shields notes that penny groundnut cakes were sought-after confections of peanuts and molasses sold on Charleston street corners and along wharves until health officials put the clamp on vendors in 1918. Brothers Matt and Ted Lee share their recipe for these bronzy, sweet, crispy nuggets. Click here for recipe.

1. Rich In Nutrients

The first thing we need to mention is the significant amount of nutrients, including vitamins and minerals contained in sorghum. That makes you feel so surprised because you have never known before.

In the early days, when people did not know about the benefits of sorghum grain, flour, recipes, meal, it is so wasteful to use sorghum as livestock feed, instead of adding it to our diet. We say that because sorghum has a high nutritional value [3] . Specifically, scientists have pointed out that in every cup of this grain (about 192 grams of sorghum), there are up to 22 grams of protein. This figure accounts for nearly 50% of the daily recommended intake for a woman (46 grams) and approximately 40% for a man (56 grams). Based on this information, if you want to supply enough protein to your body, you can eat 2-2.5 cups of sorghum. Also, the high concentration of fiber is one of the typical benefits of sorghum. Fiber is reported to make up 48 percent of the daily recommended amount for a person.

Additionally, one serving of sorghum also provides you up to 47% and 55% of the daily recommended intake of iron and phosphorus, respectively. We also can say that sorghum is a rich source of calcium , copper, magnesium, potassium, and zinc as well. All of them are essential minerals to maintain a healthy body.

Last but not least, it will be a big mistake if we ignore information that sorghum is loaded with nearly 30 percent of the daily recommended intake of niacin and thiamin, which are known as two B-vitamins helpful for the metabolism and carbohydrates and nutrient absorption.

In conclusion, we would like to emphasize that the high nutritional value will create other benefits of sorghum grain, flour, recipes, meal, that we are going to show you in this article. Therefore, you can check it out in the next sections.

2. Digestive Benefits Of Sorghum

Regarding the health benefits of sorghum, this whole grain can have good effects on your digestive system. In general, it improves the digestive health thanks to the significant amount of fiber. As mentioned, fiber is seen as a main composition of sorghum, and it is the essential nutrient for digestion. It seems that there are many other foods supplying a high amount of fiber, but among them, sorghum is considered as one of the best sources. In one serving of sorghum, nutritionists have found out 12 grams of dietary fiber, which is quite a big number. Owing to that, the digestive tract can keep food intake moving rapidly. In turn, it prevents cramping, bloating, stomachaches, constipation, diarrhea, and excess gas from happening.

If you do not know how to cook sorghum, you can refer to our following recipe. We are sure that what we are going to show you is totally easy and simple. Hopefully, you can enjoy the food and take the benefits of sorghum. You are supposed to spend 15 minutes to prepare and 50 more minutes to cook the meal.

Recipe: Sorghum salad with roasted chipotle and sweet potatoes

Ingredients: (for 2 servings)

  • Sorghum: 1 cup
  • Sweet potato: 1
  • Onion: 1
  • Chipotle powder: 1/4 teaspoon
  • Garlic powder: half a teaspoon
  • Coriander, cumin, sea salt, smoked paprika, oregano: 1/4 teaspoon of each
  • Cilantro, minced: 1/4 cup
  • Olive oil: half a teaspoon
  • Honey: 2 teaspoons
  • Lime: 1
  • Place rinsed sorghum in a pot. Fill up with more than 3 cups of water
  • Boil it up then reduce to simmer. Remember to cover and maintain for 50-60 minutes
  • Drain and then place in a big bowl
  • Set the oven to 400F in advance
  • Peel the sweet potato and then cut into cubes. Dice onion. Then mix two ingredients together on a baking tray. Remember to toss with half a teaspoon of olive oil along with spices
  • Bring to roast for 25-30 minutes
  • After being roasted, combine sweet potato with sorghum and cilantro
  • To prepare the dressing, you whisk up lime juice, olive oil, and honey together
  • Finally, pour the mixture over the salad. Don’t forget to toss everything together
  • Note: you can add salt for taste
3. Reducing Risk Of Cancer

Another of the health benefits of sorghum is its ability to reduce the risk of cancer. Why can it do so? It’s time for you to discover with us.

The first reason for the query is that sorghum contains many powerful antioxidants that are reported not to appear in many other food sources out there. Specifically, phytochemicals included in sorghum shows the cancer-inhibiting properties [4] . Especially, it can reduce the risk of gastrointestinal and skin cancers.

Additionally, researchers also pointed out that there was a close correlation between sorghum consumption and the lowered risk of esophageal cancer. This is not only one of the benefits of sorghum. Other whole grains such as wheat and corn also have. They are proved to have preventive impact on the digestive tract cancer as well. Actually, there has not been any evidence to show that it is because of the phytochemicals or fiber contained in sorghum. However, no matter what it is, sorghum still is a worthy recommendation for cancer risk-reducing.

Another recipe to help you take these benefits of sorghum will be released right now. Please stay tuned for the recipe.

Recipe: Sorghum pancake with pear

  • Pears: 2
  • Honey: 4 tablespoons
  • Unsalted butter: 3 tablespoons
  • Sorghum flour: half a cup
  • Fine sea salt: 1/4 teaspoon
  • Sweet wheat rice flour: half a cup
  • Eggs: 3
  • Vanilla: 1 teaspoon
  • Whole milk: 1.25 cups
  • Honey, cinnamon, and yogurt for toppings
  • Set the oven to 400F in advance
  • Place butter in a skillet with high sides. Melt the butter for 2 minutes in the oven.
  • Core 2 large pears and cut them into slices
  • Take the skillet out and swirl the butter in order to evenly cover the pan
  • Place pear slices in the pan and drizzle with 3 tablespoons of raw honey. Then return to the oven.
  • Roast for 15-20 minutes
  • Now, combine the remaining ingredients except for ones for toppings in a blender. Start to puree until a smooth paste.
  • After pears are done, remove some slices and just leave only a single layer in the pan. Set the removed slices aside for topping.
  • Next, pour the pancake mixture over pears and then place it in the oven. Continue to bake for 25-30 minutes.
  • When the pancake changes into golden and puffed, you remove it from the oven.
  • Finally, top with the remaining pears, yogurt, honey, or cinnamon. Serve it warm for the best taste.

You have made a tasty pancake with sorghum flour. We hope that the recipe will not disappoint you. Have a wonderful weekend with the cake!

4. Good For Bones

There is no shortage of health benefits of sorghum for you to discover. Among them is the effect on our bone health .

Do you remember that in the previous section, we mention the high concentration of calcium contained in sorghum? That fact might be useful to prove why this grain is beneficial for your bone health. But it is not all about the benefits of sorghum for bones. In fact, we must talk about the important role of magnesium that is loaded in sorghum with a high quantity. Do you know why magnesium is good for bones? Actually, as we said in other articles, magnesium contributes to promoting the absorption of calcium in the body. As a result, the amount of calcium absorbed will increase, which is good for the development of your bone tissue as well as accelerate the healing process of damaged or aging bones. Experts also say that it is possible to prevent osteoporosis and arthritis by consuming sorghum regularly. Therefore, you are recommended adding this food to your regular diet.

Now is the time for you to look at another recipe with sorghum. A hint for you is that you can take benefits of sorghum under the form of syrup as well.

Recipe: Green beans with sorghum and benne

  • Green beans: 2 pounds (trimmed)
  • Sorghum syrup: 2 tablespoons
  • Kosher salt
  • Olive oil: 2 tablespoons
  • Reduced-sodium soy sauce: 2 tablespoons
  • Benne seeds: 2 tablespoons (you can substitute with sesame seeds)
  • Ground cumin: 1/4 teaspoon
  • Black pepper
  • Set the oven to 450F in advance
  • In a large pot, boil green beans with salted water for 2 minutes
  • Drain and transfer to a bowl containing ice water. Let beans cool, then drain and pat dry.
  • Now, toss green beans and olive oil on a baking sheet. Add salt and black pepper for taste.
  • Start to roast and tossing occasionally for 10-15 minutes
  • While roasting, you whisk sorghum syrup, soy sauce, cumin, and benne seeds in a large bowl. Add salt and black pepper.
  • After roasted, add beans to the mixture and toss to coat
5. Controlling Diabetes

Good news for diabetic patients is that sorghum can be a healthy type of food for you. Let’s find what benefits of sorghum are for diabetes.

As you know, people who are suffering from diabetes have to follow a restricted diet in order to control their condition. Fortunately, sorghum can help. In fact, this grain can control the diabetic tendencies [5] thanks to a high concentration of tannins. In general, the excess amount of carbohydrates often breaks down simple sugars, thus, it increases the level of glucose. The element containing enzymes, which have the ability to prohibit starch absorption, contributes to regulating the glucose and insulin level. If patients can keep these levels balance, they can prevent diabetic shock and support the treatment.

In conclusion, we can say that tannins are the base to develop the benefits of sorghum for diabetes. There is no reason not to add this food to a diabetic diet.

Below is a suggestive recipe for you to refer. If you have others, please share with us.

Recipe: Spiced apple yogurt sorghum

  • Plain cooked sorghum: 3/4 cup
  • Apple: 1
  • Coconut oil: 1 teaspoon
  • Ground cinnamon: 1/4 teaspoon
  • Ginger: 1/8 teaspoon
  • Salt
  • Brown sugar: 1 teaspoon
  • Plain Greek yogurt: half a cup
  • Heat sorghum in a microwave for one minute
  • Cut apple into slices
  • Heat the skillet and then put apple slices there. Add coconut oil and saute for about 2 minutes
  • Combine with sugar, cinnamon, and ginger. You can add salt for taste
  • Stir well and let it saute for 2 more minutes
  • Transfer sorghum to a plate. Top with apple slices and Greek yogurt.
  • Serve warm
6. Boosting Heart Heath

One more thing you should know about the amazing health benefits of sorghum is its function to boost your heart health. It is easy to understand why sorghum can do so.

As mentioned above, sorghum is well known for its high content of dietary fiber, thus, it is healthy for your heart. In fact, fiber content in sorghum can help to lower the bad cholesterol level present in your body. That’s why it can reduce the incidence of heart diseases and other arterial conditions.

7. Prevent And Support Celiac Disease Treatment

Let’s move on to another of the health benefits of sorghum. Even though it is known as quite a new condition, celiac disease [6] is appearing more and more in humans.

Actually, it is categorized as an allergy to gluten that mostly presents in wheat-based products. If you have suffered from celiac disease, you would know that it is so difficult because gluten is included in a wide range of common food items. Therefore, the appearance of sorghum will be fortunate for patients. It can be seen as an alternative grain for wheat and other gluten-contained types of food [7] . Thus, celiac patients can add sorghum to your diet without any worry about painful inflammation, gastrointestinal damage, or nausea.

Another cooking recipe with sorghum will be released immediately.

Recipe: Decadent Gluten-free Brownies

  • Dark chocolate 85%: 6 ounces
  • Sorghum flour: 1/4 cup
  • Salted butter: 3 tablespoons
  • Cacao powder: 1 tablespoon
  • Eggs: 2
  • Baking powder: 1/4 teaspoon
  • Sorghum syrup: 1/4
  • Vanilla extract: 1.5 teaspoons
  • Raw sugar: 1/4 cup
  • Confectioner sugar: 1 tablespoon
  • Raspberries to garnish
  • Set the oven to 350F in advance
  • Set the double boiler system. Add chopped chocolate and butter to melt
  • Stir until having a smooth mixture then remove to cool
  • Combine sorghum flour, cacao powder, salt, and baking powder in a large bowl. Set aside.
  • In another bowl, combine eggs, sugar, sorghum syrup, and vanilla
  • Beat for 6 minutes at high speed. Then reduce speed and add flour mixture to make it evenly combine
  • Fold in chocolate with a rubber spatula
  • Next, pour into the baking pan. Start to bake for 25-30 minutes.
  • Then let it cool and cut into pieces
  • Finally, sprinkle confectioner sugar and garnish with raspberries
8. Good For Blood

Copper and iron contained in sorghum are the reason why sorghum is beneficial for your blood. Along with magnesium and calcium, all of them help to improve the uptake as well as absorption of iron. In turn, they can contribute to decreasing likelihood of developing anemia, often known as the iron deficiency [8] . Do you know that a serving of sorghum can provide you up to 58% of the daily recommended amount of copper intake? Therefore, you are highly recommended consuming sorghum on a regular basis.

Moreover, thanks to a high concentration of copper and iron, sorghum is also helpful for the development of red blood cells. Hence, it boosts the blood circulation and stimulates cellular growth as well as repair.

  • Sorghum flour: 1 cup
  • Gluten-free oat flour: half a cup
  • Quinoa flakes: half a cup
  • Baking powder: 1 teaspoon
  • Blood orange: 1
  • Cinnamon: 1 teaspoon
  • Unsweetened applesauce: half a cup
  • Ginger: half a cup
  • Vanilla: half a teaspoon
  • Erythritol: half a cup
  • Psyllium Husk: 1 teaspoon
  • Blood orange slices: 2 (for topping)
  • Unsweetened non-dairy milk: half a cup
  • Set the oven to 375F in advance
  • Combine sorghum, oat flour, quinoa flakes, and baking powder together in a large bowl. Whisk them up.
  • Mix with applesauce and juice of one blood orange. Do not get rid of its membranes. Add them to the bowl as well.
  • Then add remaining ingredients to the bowl and whisk everything completely in order to create the bread batter form.
  • Grease a bread pan with coconut oil. Then pour the bread batter into greased pan. Top with 2 slices of blood orange
  • Bake for 40 minutes
  • Enjoy your bread

We have shown you eight most important health benefits of sorghum grain, flour, recipes, meal. Do you think that they are all helpful? After reading the topic, you may know one more whole grain for a better health. Perhaps, sorghum may not be a very delicious food item in your meal but the health benefits of sorghum [9] make it indispensable in your regular diet. You are suggested to improve your quality of your meal by adding sorghum. We think that the health benefits of sorghum grain, flour, recipes, meal will not disappoint you. Please tell us your ideas if you have anything coming up in your mind about sorghum and suggested recipes above. For more information, read on the main site Superfoods.

The Bitten Word

Let's get a few things out of the way right up front:

1. Benne is basically just another word for sesame seeds, a term used today almost exclusively in Charleston, S.C. (In a funny post on the Cupcake Project blog, the writer wonders if the whole thing isn't just a tourism-marketing conspiracy.)

2. If sorghum isn't a pantry staple in your house, it ought to be.

3. You should really make these beans for Thanksgiving.

A note on sorghum: We both grew up eating sorghum. It's a bit like molasses, but it comes from a grain, not from sugarcane. We gave a little background on sorghum when we wrote about it last year. It's got this wonderful sweet toasted flavor -- almost evocative of burnt caramel -- that instantly adds big depth of flavor to a dish. Paired with soy sauce and cumin and sesame seeds here, it gives these green beans a marvelously complex taste. If you can't find sorghum at your grocery store or farmers market, you can order it online from places like Muddy Pond Sorghum Mill in Monterey, TN.  

Our biggest regret with these beans is that we didn't double the recipe. They're outstanding.

(This photo: Bon Appétit/Gentl & Hyers)

2 pounds green beans, trimmed
Kosher salt
2 tablespoons olive oil
Freshly ground black pepper
2 tablespoons reduced-sodium soy sauce
2 tablespoons sorghum syrup or 1 honey
2 teaspoons benne seeds or sesame seeds
¼ teaspoon ground cumin

Preheat oven to 450°. Cook beans in a large pot of boiling salted water until crisp-tender, about 2 minutes.

Drain, transfer to a bowl of ice water, and let cool. Drain and pat dry.

Toss beans and oil on a rimmed baking sheet season with salt and pepper. Roast, tossing occasionally, until tender and lightly charred in spots, 10–15 minutes.

Meanwhile, whisk soy sauce, sorghum, benne seeds, and cumin in a large bowl season with salt and pepper. Add warm beans and toss to coat.

DO AHEAD: Dressing can be made 5 days ahead. Cover and chill.

Long Misunderstood, Appalachian Food Finds the Spotlight

Chefs like Sean Brock and Katie Button are embracing and expanding on the region’s cooking, which is far more varied than most people realize.

ASHEVILLE, N.C. — If you were wagering on two of the most unlikely words to be paired in the English language, “Appalachian” and “bagel” would be a pretty good bet. And yet, that is exactly what you find at Button & Co. Bagels here in Asheville.

The chef Katie Button, a native of New Jersey who made her name cooking Spanish food at her nearby restaurant Cúrate, makes the dough with locally milled, soft wheat flour — bolstered, because it must be, by higher-gluten stuff from the North — and sorghum syrup. The rings are hand-shaped, then boiled in water laced with more sorghum to give them a shiny, chewy crust.

Ms. Button knows a good bagel. She could have recreated a New York or Montreal version here. But she had an agenda: “I wanted to give the menu a sense of place.”


Indeed, almost everything on the menu gives a nod to local traditions or ingredients. The sable is cured with sumac, also called “mountain lemon.” There is one cream cheese made with ramps, another with smoked mountain trout. And Appalachia just might have New York beat when it comes to sweet bagels. Ms. Button’s version of the (often maligned) cinnamon raisin is swirled with dried figs and sorghum.

When Americans beyond the region think of Appalachian food — if they think of it at all — they may think of beans and cornbread, or that old stereotype, squirrel. In fact, the region’s foods are far more varied . German, Italian, African-American and Cherokee influences are present in many dishes, and practices like foraging, canning and preserving, which have captivated urban food lovers in the past decade, have always been and continue to be a foundation of Appalachian foodways.

The effort to brand Appalachian food has been on a slow simmer for years. Since 2013, a small but dedicated band of academics, chefs and farmers has hosted a food summit to celebrate and raise awareness of culinary traditions. In 2017, the cookbook author Ronni Lundy won two James Beard awards for her love letter to Appalachia, “Victuals.” (Though the Appalachian Mountains run from Georgia to Canada, Appalachian cuisine refers primarily to the foods of its central region, which stretches from Tennessee through North Carolina, West Virginia and Ohio.)

Next year, the chef Sean Brock, who is originally from southwestern Virginia and gained fame for digging into Lowcountry culinary traditions in Charleston, S.C., plans to open a cutting-edge center in Nashville dedicated to exploring Appalachian cuisine. The project includes two restaurants: Red Bird, which aims to be a kind of Chez Panisse for Appalachian cooking with a menu that changes daily , and Audrey, a modern restaurant fueled by a research-and-development kitchen headed by a former researcher at Noma’s fermentation laboratory in Copenhagen.

Asheville chefs already have dived in. Look around the city today and you’ll find echoes of Appalachian traditions, and modern spins on them. AUX Bar, a diner-meets-dive bar, serves vinegar pie, a regional spin on a citrus pie that substitutes acidic vinegar for the lemons that were once hard to come by in the mountains. Chai Pani, an Indian street-food restaurant, offers specials like dal with collards and country ham. The chef and restaurateur John Fleer , a pioneer of new Appalachian cooking, last year opened a restaurant, Benne on Eagle, that focuses on “ Affrilachian ” food, the cuisine of African-Americans in Appalachia.

This weekend , the city will host some 2,000 people at Chow Chow, a new festival named for the pickled relish. Organizers hope it will serve as a public coming-out party for modern Appalachian cuisine.

“People’s perceptions aren’t changing as quickly as the culture does,” said Meherwan Irani, Chai Pani’s chef-owner and a member of the festival’s board. “At what point does perception catch up? It’s when we get vocal about it.”

The perceptions about Appalachian food start at home. Graham House, the chef at the ambitious, vegetable-focused restaurant Sovereign Remedies, grew up about an hour outside Asheville and couldn’t wait to get away. He lived in northern Italy and Northern California , places known for attracting serious cooks.

Over time, as Asheville became a food destination, he began to see it through new eyes. “I didn’t respect it as much as I should have,” Mr. House said. “I’d talk about the morels and chanterelles of California when I got home, I pulled into the driveway and found 10 pounds of black trumpet mushrooms.”

Sovereign Remedies was first and foremost a cocktail bar when Mr. House took over the kitchen in late 2016. With pale green walls, floral love seats and a tangle of lush plants at every turn, the second-floor dining room looks as if it has been reclaimed by Mother Nature.

Mr. House’s menu reflects the vibe, relying heavily on wild plants and herbs: tender miner’s lettuce, crunchy knotweed, mushrooms and wildflowers. One night this spring, there was a dish of pappardelle in a bright, lemony sauce under a shower of crispy sunchokes and quince petals. This summer, he served local peaches over a smear of tahini, made with wild daylilies, and radish pods that had been pickled in a vinegar infused with wild nasturtium and roses.

“Honestly, we chuckle at the term ‘farm to table,’” said Mr. House. “Appalachian cuisine has always relied on what was available.”

Mr. Fleer, in contrast, is a revivalist. In the 1990s, as a young chef at Blackberry Farm, a resort in eastern Tennessee, he all but invented what is now referred to as “foothills cuisine,” seeking out artisanal country producers and putting them on his menu — and on the culinary map. He was early customer of Allan Benton, now perhaps the nation’s most famous country ham producer, and Cruze Farm, a dairy beloved in the culinary world for its buttermilk.

When he opened his f irst Asheville restaurant , Rhubarb, in 2015, Mr. Fleer took the opportunity to expand his menu beyond mountain ingredients. (He now serves oysters with that Benton country ham.) But at Benne on Eagle, he has again sought to promote unsung traditions, in this case the culinary influence of African-Americans on Appalachian cooking.

Benne on Eagle sits on the Block , which was until the 1970s a thriving black business district. To create the menu, Mr. Fleer hired Ashleigh Shanti, a 29-year-old chef who grew up in Virginia Beach, and, to guide her on local traditions, Hanan Shabazz, a beloved chef whom residents remember from the days when she sold sweet apple fritters on the Block.

“I call her Miss Hanan sometimes I call her Grandma Hanan,” Ms. Shanti said. “She’s been incredibly influential to me.”

Together, the women are defining the cooking of African-American Appalachia, weaving together old recipes and food memories with West African influences and techniques. The result is a menu with dishes like pork ribs rubbed with a peppery sauce made from ogbono (wild bush mango), and braised rabbit and onions paired with Ms. Shabazz’s famous apple fritters. Ms. Shabazz comes in herself three times a week — she would come more but for arthritis pain — to make her fish cakes and a traditional sweet bean pie.

Asheville may be the epicenter of the Appalachian food movement, but the most anticipated entry into the category is in Nashville, where Mr. Brock plans to open his cultural center and two restaurants early next year.

Red Bird, Mr. Brock said, will offer a style of cooking inspired by no-frills French country restaurants, with Appalachian food that is “honest, simple and pure.” The menu will be short, in an effort to create a more relaxed environment for the cooks who work there. (Mr. Brock, who had a public struggle with alcohol , sees this as part of his commitment to helping to change the hospitality industry from within.)

By contrast, Audrey, named for Mr. Brock’s grandmother, will “explore what modern Appalachian cookery can look like,” he said. Audrey will have around 30 seats and a multiple-course tasting menu.

“The food will appear to be the simplest thing you’ve ever seen, but the flavor will blow your head off because of the work that’s done in the research-and-development kitchen,” Mr. Brock said. “It’s the way I’ve always looked at food, but it’s laser-focused on Appalachia.”

At the Chow Chow festival this weekend, visitors will have a chance to taste traditional Appalachian foods and meet with farmers and craftsmen who are pushing them in new directions. There will be workshops on biscuit-making and pickling, a seminar on locally grown flours and how to bake with them and a guided historical tour of the Block.

This conversation about Appalachia, Mr. Brock says, is a first step toward a more nuanced understanding. Ten years ago, many people thought of Southern food as one, monolithic cuisine. “Now, we recognize Southern food’s diversity, its microregions,” he said. “My hope is that this will start that for Appalachia.”

Roasted and Charred Broccoli with Peanuts

Believe it or not, we came up with a new way to chop broccoli: Include the stems! Get The Recipe

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Alabama-Style Chicken Sandwiches with White Sauce

A recipe for hickory-smoked chicken sandwiches served with tangy, mayonnaise-based white sauce originated in 1925, when railway worker Big Bob Gibson dug a pit in his backyard in Decatur, Alabama, nailed a plank-oak serving table to a sycamore tree, and started smoking barbecue for friends, co-workers, and passersby. His popular recipe eventually spread to barbecue joints throughout the region. What distinguishes this dish is a creamy sauce that bastes and dresses the chicken. This recipe first appeared in our June/July 2011 BBQ issue along with our story Classic ‘Cues. Get the recipe for Alabama-Style Chicken Sandwiches with White Sauce » Todd Coleman

Benne Dosa, Butter Dosa

  • Author: Kannamma - Suguna Vinodh
  • Prep Time: 8 hours
  • Cook Time: 20 mins
  • Total Time: 8 hours 20 mins
  • Yield: 20 dosas 1 x


Recipe for Davanagere style benne dosa / butter dosa. Dosa made with butter. Recipe with step by step pictures.


  • 1/3 cup urad dal
  • 1.5 cups idli rice / parboiled rice
  • 2 cups pori / mandakki
  • 1 teaspoon salt
  • melted butter / ghee for making dosas


  1. Soak the urad dal and idli rice for 4-5 hours or over-nite.
  2. Grind the urad dal with half a cup of ice water. Set aside on a bowl. Grind the rice with a cup of water to a smooth paste.
  3. Make sure that the rice is ground fine. Add it to the same bowl.
  4. Grind the pori with a cup of water and add it to the bowl.
  5. Add in the salt and mix everything well.
  6. Ferment the batter for 6-8 hours. The batter should have doubled in volume.
  7. Heat the dosa griddle until medium hot. Add 1/3 cup batter and swirl to cover dosa griddle. Let the dosa be a little thick.
  8. Sprinkle 1/2 teaspoon of melted butter or ghee to the dosa. Cook until underside of the dosa is golden brown, about a minute.
  9. Loosen the edges of the dosa with a steel spatula. flip the dosa. Cook for 30 seconds more.
  10. Remove dosa from the griddle and repeat with remaining batter. Serve hot with coconut chutney.


A tablespoon of sugar can be added to the batter for better color and browning of the dosa.

Watch the video: Green Bean Recipe for people who hate green beans