Grains, Legumes, Nuts, and Seeds

Chapter 17

Three Main Parts of a Grain

• Endosperm(inner)

-endosperm is high in complex carbs and proteins

• Bran (outer layer)

-bran is rich in fiber and B vitamins

• Germ(embryo that grows into a plant)

-germ has vitamin B and E and some minerals

Buying Grains

• Choose whole grain as much as possible

• If not whole grain at least enriched

• Low in fat, sugar added, and sodium

Rice• Short grains-(round)-sticks together when cooked

(creamy dishes)• Medium grains-(plumps)-sticks together but not as

much as short grains• Long grains-fluffy and stay separated after being cooked• Brown rice-whole grain but out hull has been removed• Converted rice-has been briefly boiled to save nutrients• Instant rice-precooked and dehydrated

*fiber contents varies between rice's*

Grains

• Barley-mild flavor used in soups and stews• Bran's (hot cereal)• Bulgur-wheat kernels have been steamed, dried, &

crushed tender & creamy(salads)• Cornmeal-dried corn used in breakfast cereals• Couscous-nutty flavor used in cereal, salad, and

dishes• Cracked wheat-tough and chewy and is added to

bread• Grits-endosperm of corn

Grains cont’d….

• Kasha-roasted buckwheat, nutty flavor (breakfast)• Millet-yellow grain, staple in Europe, breads and breakfast • Oats-oatmeal• Quinoa-ivory, rice like grain with neutral flavor;good for

side dishes• Triticale-mix between wheat and rye can be added to other

grains • Wheat berries-whole, unprocessed wheat, cereal• Pasta-(Italian for paste)• Breads comes in assorted favors and shapes-leavened breads-have a leavening agent(yeast)

Storing

• Whole grain and whole grain products need to be refrigerated

• Uncooked grains in a tight covered container

• Breads at room temp. for short-term

• Cooked grain in refrigerator

Cooking Grains

• Need to be prepared in liquid

• Rice simmers in just the amount of liquid it can absorb

• Cook pasta until al dente is reached (never rinse pasta after cooking)

Legumes(beans dried)

• Grouped with protein• Can serve as a vegetable and a protein• Legumes and grains have amino acids that

the others lacks• Legumes continue to dry out so only

purchase what you will use in six months• Store in dry cool place• Soak beans to reduce cooking time

Nuts and Seeds

• In the meat group

• Can benefit the heart if eaten healthy

Processing

• The outer layer is removed so the kernel can be used• Whole grain -the whole kernel that is edible• The bran and germ are removed to make white flour• Enrichment- nutrients are added back to the product

after processing• Fortification-adding 10% or more of the DV to a

product by the manufacturer• *6-11 daily servings of grain products*