GRAINS, LEGUMES, NUTS AND SEEDS

Chapter 31Food For Today

WHY GRAINS??

• Grains have been the most important staple in the world’s food supply for thousands of years

• Available in all parts of world, nutritious, good source of energy, inexpensive

• How many grains can you name?

WHAT ARE GRAINS?

• Grains are the seeds of plants in the grass family

• Common grains in North America include wheat, rice, corn, buckwheat, oats, rye and barley

PARTS OF A SEED

• GERM - tiny embryo that will grow into a new plant

• ENDOSPERM – food supply for the embryo, made up of proteins, starches and other nutrients

• BRAN – outer coat

OTHER FOODS FROM SEEDS

• Besides grains, other foods come from seeds of plants

• Examples: dry beans and peas, nuts, and sunflower seeds

NUTRIENTS IN GRAINS

GRAINS ARE PACKED WITH NUTRIENTS

• Endosperm is high in complex carbohydrates and protein

• Bran is rich in fiber, B vitamins and minerals

• Germ is high in vitamins, iron, minerals

PROCESSING• The outer husk is

removed in processing leaving the grain seed, or kernel

• Whole Grains use the entire kernel

• Whole grains are rich in nutrients and fiber

• Examples: whole wheat flour and brown rice

Processing, Cont.

• When the bran and germ are removed, the remaining endosperm is made into white flour, breakfast cereals

• Nutrients are lost in processing

Processing, cont.

• ENRICHMENT means that nutrients lost in processing are added back.

• FORTIFIED means that manufacturer has added 10% or more of the daily value for that nutrient

BUYING GRAINS

• Keep nutrition in mind• Choose whole grains

as much as possible• Look for products low

in fat, sugar and salt

• Try different varieties

RICE• Short grain rice is moist

and sticky

• Medium Grain is less sticky

• Long grain is fluffy and the grains stay separated

RICE

• Brown rice is the whole grain variety. Only the outer hull has been removed

• White rice has the bran and germ removed

• Converted rice has been parboiled to save nutrients before the hull is removed

• Instant rice has been precooked and dehydrated

PASTA

• Pasta is Italian word for paste

• Dough from flour and water is rolled thin and formed into hundreds of shapes

• Pasta is available in whole wheat and enriched

BREADS• Bread may be whole

grain and white• Available in many

shapes, sizes and styles• Leavened breads have

an agent to make them rise – yeast or baking powder

• Unleavened are flatbreads such as Pita

WHEAT BREAD

• When buying, read the label

• Whole wheat means the product is made from whole grain

• Wheat means some part of bran has been removed

STORING GRAINS

• Store whole grains in the refrigerator – they can spoil

• Refrigerate fresh pasta

• Store uncooked grains such as rice and dried pasta in a cool, dry place

• Store breads at room temperature. In humid weather, refrigerate or freeze

PRINCIPLES OF COOKING

• Grains are dry, so they must be cooked in water

• Follow package directions