Grains
What Are Grains?
Grains are plants in the grass family.
Seeds or kernels of these plants are harvested and processed for food
Common North American Grains
Wheat
Corn
Rice
Oats
Rye
Barley
Buckwheat
Millet
Parts of the Grain Kernel
Nutrients in Grains
Bran-Dietary fiber, B Vitamins, and minerals
Germ-Protein, unsaturated fats, B-Vitamins, Vitamin E, iron, and zinc.
Endosperm-Complex carbohydrates
Whole Grains
Oatmeal
Popcorn
Whole wheat flour
Brown Rice
Whole Cornmeal
Refined Grains
White Flour
White Rice
Cornmeal
Grain Processing
Husk is removedWhole grain may be usedBran and germ is removed for refined grainsThese grains are enrichedNutrients removed in processing are added backSome flours are bleached-nutritional value is the same
Buying Grain Products
Keep nutrition in mind
Buy whole grains
Choose enriched products
Low in fat, added sugar, and sodium
Check appearance
Principles of Cooking Grains
Grains are made of layers of starch
Prepared in liquid: Starch swells and softens
Pasta in a lot of boiling liquid
Rice in small amount of simmering liquid
Follow package directions
Do not rinse grains before or after cooking to preserve B Vitamins
Pasta
Made from flour and water and formed into shapes
Shapes add visual appeal
Available made from enriched or whole wheat flour
Some pastas are colored and flavored
Shapes:http://en.wikipedia.org/wiki/List_of_pasta
Pasta Noodles
Noodles are made from flour, water and eggs
Cholesterol can be eliminated by using egg whites only
Preparing Pasta
Uncovered in a large amount of boiling waterSalted or unsaltedCook until firm to the bite “al dente”Drain, do not rinse, loss of B VitaminsThickness determines length of cooking timeFresh pasta cooks faster
Kinds of Processed Rice
Brown-Whole grain-3x fiber of white riceWhite-the bran and germ removedConverted rice-Parboiled in the husk to save nutrientsInstant rice-Pre-cooked and dehydrated
Rice Varieties
Long grain-Most common in the US-dry and flaky when cookedMedium grain-More likely to stick togetherShort grain rice-Small and sticky when cooked
Cooking Rice
Goal is for the grains to be tenderCook with the amount of liquid the rice will absorbSimmer the rice while it is cooking and absorbing liquid
Storing GrainsStore dried grains in tight containers in a cool dry placeRefrigerate fresh pastaStore prepared grain products in the refrigerator or freezer if not used quicklyTo freeze cooked pasta, add oil to prevent sticking to each other
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