Chapter 30

Grains are the seeds of plants in the grass family.

Grains produce many small, separate dry fruits called kernels.

North American Grains Wheat Rice Corn Oats Buckwheat Rye Barley Millet Triticale (trih-tih-KAY-lee)

They are versatileThey can be included in any meal

They are flavorful

They are nutritious

Germ – the tiny embryo in a seed that will grow into a new plant

Endosperm – the food supply for a seed’s embryo. Takes up most of the inner part of the grain

Bran – the edible, outer protective layers of a seed

Germ – protein, unsaturated fats, B vitamins, vitamin E, iron, zinc, minerals, and phytochemicals

Endosperm – protein and starch

Bran – dietary fiber, B vitamins, and minerals

Served plain

Used in side dishes

Used to thicken soups and stews

Cooked and eaten hot as cereal

Cooked into desserts by adding sweeteners or fruits

Whole Grain – the entire edible grain kernel is used.

Enrichment – a process in which some of the nutrients lost as a result of processing are added back to the product to near original levels.

Fortification – a process of adding 10% or more of the daily value for a specific nutrient to a product by the manufacturer.

Processing removes the bran, the germ, and

vitamins & minerals from grains. Although some nutrients are restored through enriching and

fortifying, many are lost.

Short Grain – grains are almost round

When cooked, rice is moist and the grains stick together.

Used in dishes such as sushi or when you plan to eat with chop sticks.

Medium Grain – the grains are plump, tender and moist.

When cooked the grains stick together but not as much as short grain.

Used in dishes such as risotto.

Long Grain – when cooked, the grains are fluffy and stay separate.

Most common type in North America.

Used in pilafs, and side dishes.

Brown Rice – the whole-grain form of rice. Only inedible hull is removed.

White rice – has the bran and germ removed.

Converted Rice – has been parboiled (briefly boiled) to save nutrients before the hull is removed.

Instant Rice – has been precooked and dehydrated.

1 Billion dollars is spent on these products annually

Choose products high in complex carbohydrates and fiber

Usually made from wheat, corn, or oats.

When eating breakfast cereals with milk, keep in mind that vitamins and minerals are added in the form of sprays and will dissolve into the milk and be lost unless the milk is drunk after the cereal is gone.

Wheat Germ – pleasant nutty flavor.Excellent source of protein, vitamins, mineralsGood source of Fiber (4 g per oz)Can be added to yogurt, cereals, and other

foods to boost nutrition and add crunch

Oats & Grits are available in instant formOften have flavorings and sugar added.

Ranges from enriched white to whole wheat and mixed whole grainsThey come in assorted sizes, shapes, and

flavors

Leavened – made with a leavening ingredientEx. Yeast

Unleavened – made without leavening agentsPita, tortilla, flat bread

“Whole Wheat” mean the whole grain is usedJust “wheat” usually means some part of the

grain has been removed or unbleached white flour has been used

Some dark breads are made with white flour and caramel color or molasses

Pasta is the Italian word for “paste”It is made from flour and water (like paste)

It is rolled then shapedEx. Spaghetti, corkscrews, bow ties, and

macaroni

Available in whole wheat & enriched varietiesWhole wheat has 3 times the fiber

Pastas can be flavored & coloredCarrots, spinach, tomatoes, beets, & others

Noodles are pasta made with eggsCan be made without the yolk

Lowers fat and cholesterol

Dried pasta are found with shelf stable products and Fresh is found in the refrigerated section

Store Whole grains & whole-grain products in the refrigeratorWhole-grain products contain oil, and can spoil

at room temperature if not used quickly

Refrigerate fresh pasta

Store other uncooked grain and grain products (rice and dried pasta) in a cool dry place in tightly covered containers

Store breads at room temperature for short term or freeze for long term (refrigeration may cause bread to go stale faster)

In humid climates or during humid weather store bread in the refrigerator to prevent it from becoming moldy.

Store cooked grains in the refrigerator for a short time or in the freezer for longer

Grains need liquid to be prepared because they are driedUsually plain or salted waterDo not rinse grains prior to cooking unless

otherwise stated – results in the loss of Vitamin B

Grains and Pasta tend to take the same amount of time in the microwave as they do on top of the stove

Cooked uncovered in a large pot of water

Pasta must be boiledThe boiling circulates the pasta for even

cooking

Pasta is generally cooked to a doneness known as Al Dente – firm to the biteIf pasta will be cooked again (lasagna) cook for

a shorter amount of timeFresh Pasta cooks in a fraction of the time

Drain pasta in a colander or strainerNEVER rinse pasta -- It removes nutrients

Boil water in a big pot

Add pasta slowly so the water continues to boil

Stir pasta occasionally as it cooks to prevent sticking

Cook until it is al dente

Drain it in a colander

To keep cooked pasta hot set the colander or strainer in which the pasta was drained over a pan of hot water and cover.

For freezer storage: stir in 1 teaspoon of cooking oil and freeze in serving-size portions.

Pasta freezes best in sauce

Bring water or another liquid to a boil

Add the rice, cover, and bring to a boil again

Reduce heat and simmer, stirring as little as possible

Cook until rice is moist and tender

There should be little to no liquid left in the pot.

Rice is usually cooked in only the amount of liquid they can absorb

Directions tell you to stir rice occasionallyDo not stir long grain rice unless necessary

It scrapes the starch off and cause the rice to stick together

Rice, when done, should be moist, tender but firmThere should be no liquid left in the pot

Barley, grits, kasha, and other grains are cooked in much the same way as riceBulgur is cooked by pouring boiling water over

it and letting it steep for 30 minutes

Some cereals can be prepared with either water or milkInstant cereals usually only require boiling water

Some ready-to-eat cereals can be microwaved and served hotGrape nuts Shredded Wheat

For natural sweetness add fresh or dried fruitsStrawberries, raisins, dried apricots or sliced

bananas

Legumes are plants whose seeds grow in pods that split along both sides when ripe

They are excellent sources of complex carbohydrates, protein, B vitamins, iron, calcium, potassium and some trace minerals

Nearly all are low in fat

Their use has been linked to a reduced risk of heart disease, some cancers, and other lifestyle diseases

Legumes are placed in the protein category of the Food Guide Pyramid

Health experts urge eating dry beans, peas, or lentils instead of meat at least twice a week½ cup of cooked dry beans in place of 1 oz of

meatLegumes can also serve as a vegetable serving

Legumes make up 2/3 of the proteins eaten by people all around the world

Legumes and Grains are incomplete proteinsproteins that do not contain all of the essential

amino acids need in the dietLegumes and Grains each have the amino acids

that the other one is lacking so eating them together you get a complete proteinEx. Red beans and ricePeanut butter sandwich

Soybeans are the only plant based complete protein

Legumes continue to dry out when storedBuy only what you will use in a 6 month periodThe drier they are the longer they take to cook

Look for legumes that are bright in color, no visible damage, and are uniform in size

Store legumes in a cool, dry place in a tightly covered container

Cooked legumes can be stored in the refrigerator if you plan to use them within 3 daysFor longer storage freeze, add enough liquid to

cover so the beans do not dry out

Black-eyed peasActually a bean, not pea. Small, oval, with black “eye” on one side

Garbanzo beans (chickpeas)Round, roughly shaped, nutlike flavor, firm texture. Hold their shape when cooked

Lima BeansWhite, flat beans in assorted sizes. Baby limas are smallest and mild in flavor. Butter beans are largest with a rich, buttery flavor

Pinto BeansPink and White, speckled. Similar in flavor and texture to pink and red beans

White BeansVary in size and flavor, but all have a firm texture. Great Northern are largest. Navy beans are medium in size

Like grains they are versatile and easy to cook

They tend to pick up flavors from foods they are cooked withEx. Onion

Once cooked legumes can be served whole, mashed or pureed

They can be served as a side dish or a main ingredient in casseroles, soups, stews, chili, burritos, and salads

Before cooking sort through the legumesDiscard pebbles, dirt, and stemsDiscard any legumes that are damaged,

smaller than the others, or have a greenish tint

Rinse the legumes carefully by placing them in cold water, drain, and rinse again

Dry beans take one to two hours to cook

Soaking before cooking can cut down on cooking time by 15 – 30 minutes

Dry peas and lentils do not need to be soaked

1. To a large pot, add about 10 cups of hot water for every pound of beans

2. Simmer for 2 to 3 minutes

3. Turn off heat

4. Cover and let soak for at least an hour

Simmer beans in a large potSeasoning may be added to increase flavor

Check beans at the minimum cook timeBeans that are used in salad or cooked more

should be cooked less for a firmer textureIf you plan to mash the beans cook a little

longer

When done there should be little cooking liquid left

A convenient way to cook beans is in a slow cookerDo NOT presoak beans

A pressure cooker can also be usedThis is faster than stove top

You can microwave legumes but it takes the same amount of time as the stove top

Included in the meat group on the Food Guide Pyramid

High in protein and B vitaminsThey are also high in fatWhen eaten in moderation they can be a heart

healthy food

Filberts

Brazil Nuts

WalnutActually a seed

Pumpkin

Sesame

Both seeds and nuts are soldWith or without shellsRaw or roasted In oil or dry

They both can be ground into a thick spreadable pastePeanut butter is the most common

Avoid nuts in broken shells

Store nuts and seed in refrigerator if not using them quickly because they contain oil that can go rancid

Chopped or ground nuts and seeds add flavor and texture to baked goods, salads, cereal, and yogurt

They can be used in meatless baked dishes to add protein

Spreads can be used in sandwiches or recipes

When using in low-fat cooking toast seeds and nuts to enhance flavor