(Family Features) Comer sano es una prioridad para muchos estadounidenses, pero saber por dónde empezar y con qué alimentos puede ser un poco complicado. Una forma de aumentar el valor nutricional de sus comidas es conocer mejor los granos integrales y comprender por qué son importantes para tener un régimen de alimentación saludable para el corazón.
Como elementos clave de un régimen de alimentación beneficioso para el corazón, los cereales integrales como el sorgo, la avena y el arroz integral son fuentes ricas en fibra dietética, pueden mejorar los niveles de colesterol en la sangre y proporcionar nutrientes que ayudan al cuerpo a formar nuevas células, regular la tiroides y mantener un sistema inmunológico saludable.
Sin embargo, según una encuesta realizada por The Harris Poll en nombre de la American Heart Association, los adultos estadounidenses tienen menos conocimientos sobre los granos refinados frente a los integrales en comparación con otras categorías de alimentos como las frutas, las verduras y las proteínas. Además, cuando se les pidió que identificaran los granos integrales y los granos refinados, nos encontramos con que la mayoría de los adultos cree incorrectamente que el pan multigrano es un pan con granos integrales y solo el 17 % cree que el sorgo es un ejemplo de grano integral cuando, de hecho, es una opción nutritiva de grano integral.
Si está buscando probar más granos integrales, el sorgo es un ingrediente principal en estas recetas saludables para el corazón de panqueques con salsa de vainilla y arándanos,muffins streuselde frambuesa y salteado de sorgo con verduras de la huerta. Estos sabrosos platos pueden ser parte de un régimen de alimentación saludable en general, según lo recomendado por la iniciativa Healthy for Good de la American Heart Association, respaldada por Sorghum Checkoff.
Receta cortesía de la American Heart Association y Sorghum Checkoff Porciones: 12 (1 muffin por porción)
Muffins:
Aceite en aerosol antiadherente
1 1/2 tazas de harina de sorgo integral
1 cucharadita de canela molida
3/4 cucharadita de bicarbonato de sodio
3/4 taza de suero de leche descremada
1/3 taza de azúcar rubia bien compactada
3 claras de huevo grandes
1/4 taza de aceite de canola o de maíz
2 cucharaditas de ralladura de limón
1 cucharadita de extracto de vainilla
1 taza de frambuesas sin azúcar frescas o congeladas, descongeladas si están congeladas
Streusel:
2 cucharadas de harina de sorgo integral
2 cucharadas de azúcar rubio
2 cucharadas de copos de avena de cocción rápida sin cocer
2 cucharadas de nueces pecanas picadas
2 cucharadas de margarina blanda de bajo contenido graso.
1/2 cucharadita de canela molida
Para hacer los muffins: Precalentar el horno a 400 °F. Rociar ligeramente un molde para muffins de 12 tazas con spray antiadherente para cocinar.
En un tazón grande, mezclar la harina de sorgo, la canela y el bicarbonato de sodio.
En un tazón mediano, batir el suero de leche, el azúcar moreno, las claras de huevo, el aceite, la ralladura de limón y la vainilla. Agregar la mezcla de harina hasta que la masa esté apenas humedecida y no quede harina sin mezclar. Colocar la masa en moldes para muffins. Cubrir cada muffin con frambuesas.
Para hacer el streusel: En un tazón pequeño, mezclar la harina de sorgo, el azúcar rubia, la avena, las nueces, la margarina y la canela para lograr una textura de migas gruesas. Espolvorear sobre los panecillos, empujando suavemente hacia la masa. Hornear durante 16 minutos o hasta que al insertar un palillo de madera en el centro, éste salga limpio. El USDA recomienda cocinar los platos que tengan huevo a 160 °F.
Colocar la bandeja en la rejilla para enfriar. Dejar reposar 5 minutos. Con cuidado transfiera los muffins a la rejilla. Dejar enfriar por completo, unos 20 minutos.
Sorgo Salteado con Vegetales de la Huerta
Receta cortesía de la American Heart Association y Sorghum Checkoff Porciones: 4 (1 1/2 tazas por porción
1 taza de sorgo integral crudo
2 cucharaditas de aceite de sésamo tostado
2 dientes de ajo medianos, picados
1 cucharadita de raíz de jengibre, pelada y picada
1 taza de floretes de brócoli frescos o congelados, picados, si están congelados descongélelos
1 taza de tirabeques, cortados y partidos por la mitad
1/2 taza de tiras de zanahoria, cortadas en palitos
1/2 taza de pimiento rojo, cortado en cubitos
1/2 taza de champiñones, en rodajas finas
1/2 taza de edamame sin cáscara congelado, descongelado
2 huevos grandes
2 cucharadas de salsa de soja baja en sodio, cantidad dividida
1/2 taza de castañas de agua, enjuagadas y escurridas
1/4 taza de cebollas verdes, rebanadas en diagonal
Prepare el sorgo siguiendo las instrucciones del paquete, no le ponga la sal. Una vez cocido, extienda el sorgo en una capa uniforme sobre una bandeja para hornear con borde o una fuente para hornear de 13 por 9 por 2 pulgadas. Deje reposar de 5 a 10 minutos a temperatura ambiente. Refrigere, sin tapar, 20 minutos o hasta que se enfríe.
En una sartén antiadherente mediana a fuego medio, caliente el aceite, y asegúrese de cubrir el fondo. Cocine el ajo y la raíz de jengibre durante 30 segundos, revuelva con frecuencia. Aumente el fuego a medio-alto. Cocine el brócoli, los guisantes, las zanahorias, el pimiento, los champiñones y el edamame de 10 a 12 minutos, o hasta que las verduras estén tiernas pero crujientes, revuelva con frecuencia.
En un tazón pequeño, con un tenedor, bata los huevos y 1 cucharada de salsa de soja.
Reduzca el fuego a bajo. Agregue las castañas de agua y el sorgo a la mezcla de verduras. Empuje la mezcla a los lados de la sartén. Vierta la mezcla de huevo en el centro de la sartén. Use una espátula de goma resistente al calor y revuelva de 1 a 2 minutos o hasta que esté parcialmente cocido.
Mezcle las verduras en el huevo parcialmente cocido. Cocine 1 minuto, o hasta que los huevos estén bien cocidos y el sorgo esté bien caliente, revuelva constantemente. El USDA recomienda cocinar los platos que tengan huevo a 160 °F.
Retirar del calor. Agregue la salsa de soja restante. Espolvoree con las cebollas verdes.
Panqueques con Salsa de Vainilla y Arándanos
Receta cortesía de la American Heart Association y Sorghum Checkoff Porciones: 4 (2 panqueques, 1/4 taza de salsa y 2 cucharadas de yogur por porción)
Salsa:
2 cucharadas de maicena
1/3 vaso de agua
1 taza de arándanos
1 cucharada de azúcar
1 1/2 cucharaditas de extracto de vainilla
Panqueques:
1/2 taza de copos de avena de cocción rápida
1/2 taza de harina de sorgo integral
1 1/2 cucharadas de azúcar rubia bien compactada
1 1/2 cucharaditas de polvo de hornear
1/2 cucharadita de canela molida
1/2 taza de leche descremada
1/2 taza de puré de manzana sin azúcar
1 huevo grande
1 cucharada de aceite de canola o de maíz
Cobertura
1/2 taza de yogur griego natural descremado
Para hacer la salsa: Poner la maicena en una cacerola mediana. Agregar agua y revolver para disolver la maicena. Agregar los arándanos y el azúcar. Llevar a ebullición a fuego medio-alto. Hervir 1-2 minutos, o hasta que la salsa se espese un poco. Retirar del calor. Agregar la vainilla. Taparlo para mantener el calor. Reservar.
Para hacer los panqueques: En un tazón mediano, mezclar la avena, la harina de sorgo, el azúcar morena, el polvo de hornear y la canela.
En un tazón pequeño, batir la leche, el puré de manzana, el huevo y el aceite. Agregar la mezcla de harina hasta que la masa esté apenas humedecida y no quede harina sin mezclar.
Calentar la plancha antiadherente a fuego medio. Probar la temperatura rociando gotas de agua en la plancha. La plancha está lista cuando el agua se evapora rápidamente.
Verter 1/4 taza de masa para cada panqueque en la plancha. Cocinar de 2 a 3 minutos, o hasta que aparezcan pequeñas burbujas en la superficie y la parte de abajo esté dorada. Dar vuelta los panqueques. Cocinar de 1 a 2 minutos, o hasta que esté completamente cocido y tenga la base dorada. El USDA recomienda cocinar los platos que tengan huevo a 160 °F.
Colocar los panqueques en los platos. Verter la salsa sobre los panqueques. Cubrir cada porción con 2 cucharadas de yogur.
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How Pecans Became a Holiday Staple: 8,000 Years of American Pecan History
Pecan History? Discover the 8,000-year history of pecans—America’s only native major nut crop. Learn how pecans evolved from wild, overlooked trees to a beloved holiday staple found in pies, pralines, and more.
How Pecans Became a Holiday Staple: 8,000 Years of American Pecan History
Shelley Mitchell, Oklahoma State University Pecans have a storied history in the United States. Today, American trees produce hundreds of million of pounds of pecans – 80% of the world’s pecan crop. Most of that crop stays here. Pecans are used to produce pecan milk, butter and oil, but many of the nuts end up in pecan pies. Throughout history, pecans have been overlooked, poached, cultivated and improved. As they have spread throughout the United States, they have been eaten raw and in recipes. Pecans have grown more popular over the decades, and you will probably encounter them in some form this holiday season. I’m an extension specialist in Oklahoma, a state consistently ranked fifth in pecan production, behind Georgia, New Mexico, Arizona and Texas. I’ll admit that I am not a fan of the taste of pecans, which leaves more for the squirrels, crows and enthusiastic pecan lovers.
The spread of pecans
The pecan is a nut related to the hickory. Actually, though we call them nuts, pecans are actually a type of fruit called a drupe. Drupes have pits, like the peach and cherry.Three pecan fruits, which ripen and split open to release pecan nuts, clustered on a pecan tree.IAISI/Moment via Getty Images The pecan nuts that look like little brown footballs are actually the seed that starts inside the pecan fruit – until the fruit ripens and splits open to release the pecan. They are usually the size of your thumb, and you may need a nutcracker to open them. You can eat them raw or as part of a cooked dish. The pecan derives its name from the Algonquin “pakani,” which means “a nut too hard to crack by hand.” Rich in fat and easy to transport, pecans traveled with Native Americans throughout what is now the southern United States. They were used for food, medicine and trade as early as 8,000 years ago.Pecans are native to the southern United States.Elbert L. Little Jr. of the U.S. Department of Agriculture, Forest Service Pecans are native to the southern United States, and while they had previously spread along travel and trade routes, the first documented purposeful planting of a pecan tree was in New York in 1722. Three years later, George Washington’s estate, Mount Vernon, had some planted pecans. Washington loved pecans, and Revolutionary War soldiers said he was constantly eating them. Meanwhile, no one needed to plant pecans in the South, since they naturally grew along riverbanks and in groves. Pecan trees are alternate bearing: They will have a very large crop one year, followed by one or two very small crops. But because they naturally produced a harvest with no input from farmers, people did not need to actively cultivate them. Locals would harvest nuts for themselves but otherwise ignored the self-sufficient trees. It wasn’t until the late 1800s that people in the pecan’s native range realized the pecan’s potential worth for income and trade. Harvesting pecans became competitive, and young boys would climb onto precarious tree branches. One girl was lifted by a hot air balloon so she could beat on the upper branches of trees and let them fall to collectors below. Pecan poaching was a problem in natural groves on private property.
Pecan cultivation begins
Even with so obvious a demand, cultivated orchards in the South were still rare into the 1900s. Pecan trees don’t produce nuts for several years after planting, so their future quality is unknown.An orchard of pecan trees.Jon Frederick/iStock via Getty Images To guarantee quality nuts, farmers began using a technique called grafting; they’d join branches from quality trees to another pecan tree’s trunk. The first attempt at grafting pecans was in 1822, but the attempts weren’t very successful. Grafting pecans became popular after an enslaved man named Antoine who lived on a Louisiana plantation successfully produced large pecans with tender shells by grafting, around 1846. His pecans became the first widely available improved pecan variety.Grafting is a technique that involves connecting the branch of one tree to the trunk of another.Orest Lyzhechka/iStock via Getty Images The variety was named Centennial because it was introduced to the public 30 years later at the Philadelphia Centennial Expedition in 1876, alongside the telephone, Heinz ketchup and the right arm of the Statue of Liberty. This technique also sped up the production process. To keep pecan quality up and produce consistent annual harvests, today’s pecan growers shake the trees while the nuts are still growing, until about half of the pecans fall off. This reduces the number of nuts so that the tree can put more energy into fewer pecans, which leads to better quality. Shaking also evens out the yield, so that the alternate-bearing characteristic doesn’t create a boom-bust cycle.
US pecan consumption
The French brought praline dessert with them when they immigrated to Louisiana in the early 1700s. A praline is a flat, creamy candy made with nuts, sugar, butter and cream. Their original recipe used almonds, but at the time, the only nut available in America was the pecan, so pecan pralines were born.Pralines were originally a French dessert, but Americans began making them with pecans.Jupiterimages/The Image Bank via Getty Images During the Civil War and world wars, Americans consumed pecans in large quantities because they were a protein-packed alternative when meat was expensive and scarce. One cup of pecan halves has about 9 grams of protein. After the wars, pecan demand declined, resulting in millions of excess pounds at harvest. One effort to increase demand was a national pecan recipe contest in 1924. Over 21,000 submissions came from over 5,000 cooks, with 800 of them published in a book. Pecan consumption went up with the inclusion of pecans in commercially prepared foods and the start of the mail-order industry in the 1870s, as pecans can be shipped and stored at room temperature. That characteristic also put them on some Apollo missions. Small amounts of pecans contain many vitamins and minerals. They became commonplace in cereals, which touted their health benefits. In 1938, the federal government published the pamphlet Nuts and How to Use Them, which touted pecans’ nutritional value and came with recipes. Food writers suggested using pecans as shortening because they are composed mostly of fat. The government even put a price ceiling on pecans to encourage consumption, but consumers weren’t buying them. The government ended up buying the surplus pecans and integrating them into the National School Lunch Program.Today, pecan producers use machines called tree shakers to shake pecans out of the trees.Christine_Kohler/iStock via Getty Images While you are sitting around the Thanksgiving table this year, you can discuss one of the biggest controversies in the pecan industry: Are they PEE-cans or puh-KAHNS? Editor’s note: This article was updated to include the amount of protein in a cup of pecans.Shelley Mitchell, Senior Extension Specialist in Horticulture and Landscape Architecture, Oklahoma State University This article is republished from The Conversation under a Creative Commons license. Read the original article.
Organic Dried Fruit Market Set to Hit $5.78 Billion by 2033: What’s Fueling the Surge?
The global organic dried fruit market is projected to reach $5.78 billion by 2033, fueled by rising demand for clean-label, healthy snacks and innovative packaging. Discover key trends, opportunities, and insights shaping this fast-growing industry.
Health, Innovation, and Sustainability Drive Organic Dried Fruit Market Growth
Organic Dried Fruit Market Set to Hit $5.78 Billion by 2033: What’s Fueling the Surge?
The global appetite for organic dried fruit is showing no signs of slowing down. According to a new report from Verified Market Reports®, the organic dried fruit market is projected to soar from $3.35 billion in 2024 to a remarkable $5.78 billion by 2033, powered by a steady 6.5% compound annual growth rate (CAGR). Let’s break down what’s behind this impressive growth—and what it means for consumers, brands, and producers alike.
Why the Boom in Organic Dried Fruit?
Health and Clean Labels Take Center Stage Consumers are increasingly seeking out snacks that are both nutrient-dense and clean-label. Organic dried fruit checks both boxes, offering a plant-based, minimally processed option for health-conscious shoppers. With more people prioritizing wellness and clean eating, demand is surging across both retail shelves and e-commerce platforms. Innovation in Processing and Packaging Today’s dried fruit is a far cry from the chewy raisins of the past. Advances in dehydration technology and packaging—think vacuum-drying, low-temperature dehydration, and modified-atmosphere packaging—are preserving nutrients and extending shelf life. The result? Higher-quality products, new flavor blends, and a premium snacking experience. Sustainability and Traceability Matter It’s not just about what’s in the bag, but where it comes from. The market is seeing a push for greater transparency, with blockchain-based traceability and partnerships focused on regenerative agriculture. Brands that can verify their sourcing and sustainability practices are earning consumer trust and commanding premium prices.
Market Trends and Opportunities
Premiumization: Shoppers are trading up to certified organic, branded dried fruit for both snacking and as functional ingredients. This is driving higher average selling prices and margins for brands that can deliver on quality and story.
Private Label Growth: Retailers are expanding their own organic dried fruit lines, adding competition and encouraging established brands to innovate with new formats and blends.
Beyond Snacking: Dried fruit isn’t just for snacking anymore. It’s popping up in cereals, bakery items, health supplements, and even premium foodservice applications like mixology and garnishes.
Regulatory Landscape: Stricter pesticide controls and harmonized organic certifications are shaping market access, especially in Europe and North America. Companies that stay ahead of these standards are better positioned for export growth.
Global Market Structure
Asia Pacific is leading in production and export growth, thanks to efficient processing infrastructure and expanding organic acreage.
Europe dominates premium demand, with high per-capita consumption and rigorous regulatory standards.
North America is a major market for both branded and private-label organic dried fruit, driving innovation and ingredient partnerships.
India & the Middle East are building their processing capacity and emerging as key exporters, particularly to Gulf and African markets.
Key Players and Competitive Landscape
Industry leaders like National Raisin, Murray River Organics, Sunsweet, Alfoah, and Ocean Spray are shaping the future of the market through innovation, strategic partnerships, and a focus on quality and traceability. The competition is heating up as private labels and established brands vie for shelf space and consumer loyalty.
Looking Ahead
The organic dried fruit market is evolving from a niche health food to a mainstream snacking and ingredient platform. Success will hinge on supply chain transparency, innovative product development, and the ability to meet evolving regulatory and consumer demands. As the market grows, opportunities abound for both established players and new entrants who can deliver high-quality, traceable, and sustainably sourced options. For those in the food industry, now’s the time to pay attention to this dynamic category—whether you’re a retailer, producer, or health-conscious consumer looking for your next favorite snack.Sources: Verified Market Reports, PR Newswire, industry analysis Let me know if you want this tailored for a specific audience or platform, or if you’d like a punchier intro or more visual elements for web!
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Winder Farms Brings Its Famous Eggnog to Costco: A Utah Tradition Expands
Winder Farms, Utah’s oldest dairy brand, launches its famous fresh eggnog at select Costco locations along the Wasatch Front. Discover why this local holiday favorite stands out and where you can find it this December.
Glasses of tasty eggnog cocktail, Christmas ball, cookie and spices
Winder Farms Brings Its Famous Eggnog to Costco: A Utah Tradition Expands
A Taste of Tradition Now at Costco Warehouses
Winder Farms, a name synonymous with Utah’s dairy heritage, is making headlines once again. As of December 5th, their beloved eggnog—long a holiday staple for many local families—will be available at select Costco locations along the Wasatch Front. This marks the first time Winder Farms’ iconic products have hit Costco shelves, a major milestone for the 145-year-old company.
Winder Farms’ Famous Eggnog
A Legacy Reclaimed and a New Chapter Begins
Recently reacquired by members of the Winder family, the company has been moving fast to reconnect with both loyal customers and new audiences. “We hope to reach more of our customer’s demand for our products by making them available in more places,” said James Winder, Chairman & CEO. “There is a lot of overlap between our target demographic and that of Costco’s, so it’s natural to be there.”
This launch is a test run, with Winder Farms’ eggnog debuting in limited quantities at three major Costco locations: Bountiful, Murray, and Salt Lake City—the latter being the largest Costco in the world. If the response is strong, there’s hope for a broader rollout, possibly including their award-winning chocolate milk at all 13 Wasatch Front Costcos next year.
Why Winder’s Eggnog Stands Out
Unlike many mass-market brands, Winder Farms’ eggnog is “fresh” pasteurized, not ultra-pasteurized, preserving that rich, creamy taste locals have loved for generations. It’s also one of the few local dairy brands to make it onto Costco’s shelves, aligning with the retailer’s commitment to supporting local producers.
A Commitment to Community—and Convenience
Winder Farms isn’t just looking to expand in big-box stores. The company continues to focus on regaining its home delivery roots and building new retail partnerships. “We have a very loyal customer base and we intend to make our products as available as possible,” Winder said. Whether you shop at Costco, Instacart, or your neighborhood Smith’s or Harmons, Winder’s products are now more accessible than ever.
Winder Farms team in the early 1940s including George, Ned, Rich, Jerse and Pete Winder.
A Utah Classic, Now for More to Enjoy
Founded in 1880, Winder Farms is Utah’s oldest continuously operating food and beverage brand. This latest move into Costco is more than just a business milestone—it’s a celebration of local tradition, quality, and community spirit.
If you’re in the Bountiful, Murray, or Salt Lake City area, keep an eye out for Winder Farms’ famous eggnog at your local Costco. And if the shelves are empty? That’s just proof that good things—especially during the holidays—don’t last long.
For more on Winder Farms’ products and availability, visit them online or check your local Utah grocery store.
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