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