what are grains?

kernels from plants belonging to the grass family

common grains in North America: wheat, corn, rice, oats, rye, barley, buckwheat, millet

parts of the grain

bran: the edible outer layer of the kernel; has the most fiber

endosperm: largest part; has proteins and starches and is the plant’s food supply

germ: seed that grows a new plant; very nutritious

importance of grainswhole grains provide fiber and the most nutrition

all grains are a good source of carbohydrates (quick energy), some protein, and a variety of vitamins and minerals

one of the most common foods because at least one type grains can be grown almost anywhere

grains are easily stored and prepared

the importance of fiber

aids in digestion–it helps you poop regularly

helps lower cholesterol

may reduce heart disease

may help reduce the chance of cancer

processed grainsgrains must be processed before you can eat them

processing often removes some or most of the nutrients

the more the grain is processed, the more nutrients it loses

by law, some of the nutrients must be replaced–but not all of them

enriched grains: the nutrients lost in processing are restored to close to the original levels

fortified grains: additional nutrients not originally found in the grains are added, such as calcium or iron

whole grains: retain the most of their natural nutrients because there is less processing

many companies are now using whole grains instead of highly processed grains

types of grains

wheat•often used to make flour that is in turn used in baked goods, cereals, pastas, and other processed foods

•both processed and whole wheats are used

rice•white rice is processed the most and the least nutritious•brown rice is whole-grain so more nutritious•convenience forms are also available•wild rice isn’t really rice– it’s a grass

long-grain rice: the most-used in the U.S.; it stays soft and fluffy when cooked and the grains stay separate; hardens as it cools, so best used warm and as a side dish

medium-grain rice: plump, tender, and moist; somewhat sticky; good for salads and puddings

short-grain rice: has the most starch so is stickier; good for Asian foods because it holds together when using chopsticks

corn•cornmeal is flour made from corn and used in baking•when corn endosperm is ground to a fine powder, it becomes cornstarch which is a thickening agent•hominy and grits are made from corn

oats•most oats are fed to animals•oats are often flattened by big rollers, hence the name rolled oats (oatmeal–yum)•most commonly used in hot or cold cereals and for baking •quick-cooking and flavored varieties are available

buckwheat•nutty, earthy flavor•high in protein and other nutrients•commonly made into flour (buckwheat pancakes!) or crushed for cereal

kasha•roasted buckwheat that is hulled and crushed•has a stronger, nutty flavor•common in Eastern Europe, the Middle East, and some parts of Asia

barley•common in Asia, the Middle East, and parts of Europe•the entire grain has fiber•very nutritious•mild-flavored and chewy•often used in soups and stews

couscous•common in North Africa•trendy in U.S. in the past few years•steamed, cracked endosperm of durum wheat, the wheat used to make pasta•mild flavor similar to pasta•main dish, cereal, dessert, salad

preparing grains

cooking grains

in general, boil water and add the grain; return to boiling and then simmer until done

cooking softens the starch and causes the grain to swell

cooking times and specific instructions vary, so always follow the package directions

use 1 part rice to 2 parts water–it triples in size

combine the rice and water and bring to a full boil

stir slightly

put on the lowest heat and cover with a tight-fitting lid

let simmer about 12 minutes or until all the water is absorbed; do not stir or remove the lid during cooking

cooking rice

buying grains

convenience formscereals

pastas

breads

buying and storing grains

use whole grains as much as possible–more natural nutrition and fiber

read the label–wheat and whole-wheat are not the same

store in a cool, dry, place in a covered container

watch for bugs!

most grains can be frozen