- Nutritional composition
- Tips for replacing wheat flour with sorghum
- Whole Wheat Sorghum Bread Recipe
Sorghum flour has a light color, soft texture and neutral flavor, similar to wheat flour, in addition to being richer in fiber and protein than rice flour, for example, being a great option to be used in recipes of breads, cakes, pasta and cookies.
Another advantage is that sorghum is a gluten-free grain and can be used by people who have Celiac Disease or sensitivity to gluten, being a widely used food to bring more nutrients to all types of diet. Find out what foods contain gluten.
The main benefits of this grain are:
- Reduce gas production and abdominal discomfort in people with gluten sensitivity or intolerance; Improve intestinal transit, as it is rich in fibers; Help control diabetes, as the fibers help to prevent a large increase in blood sugar; Prevent diseases such as cancer, diabetes and cardiovascular diseases, as it is rich in anthocyanins, which are potent antioxidants; Help lower cholesterol, as it is rich in policosanol; Help to lose weight, due to the low glycemic index and high content of fibers and tannins, which increases satiety and decreases fat production; Fight inflammation, as it is rich in phytochemicals.
To obtain these benefits, it is important to consume whole sorghum flour, which can be found in supermarkets and nutritional stores.
Nutritional composition
The following table shows the nutritional composition of 100 g of whole sorghum flour.
| Whole Sorghum Flour | |
| Energy | 313.3 kcal |
| Carbohydrate | 62.7 g |
| Protein | 10.7 g |
| Fat | 2.3 g |
| Fiber | 11 g |
| Iron | 1.7 g |
| Phosphor | 218 mg |
| Magnesium | 102.7 mg |
| Sodium | 0 mg |
About 2 and a half tablespoons of sorghum flour are approximately 30g, and can be used in cooking to replace wheat or rice flour, and can be included in bread, cakes, pasta and sweets recipes.
Tips for replacing wheat flour with sorghum
When replacing wheat flour with sorghum flour in bread and cake recipes, the dough tends to have a drier and crumblier consistency, but you can use the following strategies to maintain the proper consistency of the recipe:
- Add 1/2 tablespoon of cornstarch for every 140 g of sorghum flour in recipes for sweets, cakes and cookies; Add 1 tablespoon of cornstarch for every 140 g of sorghum flour in bread recipes; Add 1/4 more fat than the recipe calls for; add 1/4 more yeast or baking soda than the recipe calls for.
These tips will help keep the dough moist and make it grow properly.
Whole Wheat Sorghum Bread Recipe
This bread can be used in snacks or for breakfast and, because it contains little sugar and is rich in fiber, it can also be consumed by people with controlled diabetes.
Ingredients:
- 3 eggs1 cup of milk tea5 tablespoons of extra virgin olive oil2 cups of whole sorghum flour1 cup of oat flakes3 tablespoons of flaxseed flour1 tablespoon of brown sugar1 teaspoon of sea salt1 1 tablespoon of yeast for bread1 cup of sunflower seed and / or pumpkin
Method of preparation:
In a container, mix all the dry ingredients except the brown sugar. In a blender, mix all liquids with brown sugar. Add the liquid mixture to the dry ingredients and stir well until the dough is homogeneous, adding the yeast last. Place the dough in a greased loaf pan and distribute the sunflower and pumpkin seeds on top. Let stand for about 30 minutes or until the dough doubles in volume. Bake for 40 minutes in a preheated oven at 200ºC.
See more tips on how to eat a gluten-free diet.
