grains. what are grains? grains are plants in the grass family. seeds or kernels of these plants are...
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Grains
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What Are Grains?
Grains are plants in the grass family.
Seeds or kernels of these plants are harvested and processed for food
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Common North American Grains
Wheat
Corn
Rice
Oats
Rye
Barley
Buckwheat
Millet
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Parts of the Grain Kernel
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Nutrients in Grains
Bran-Dietary fiber, B Vitamins, and minerals
Germ-Protein, unsaturated fats, B-Vitamins, Vitamin E, iron, and zinc.
Endosperm-Complex carbohydrates
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Whole Grains
Oatmeal
Popcorn
Whole wheat flour
Brown Rice
Whole Cornmeal
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Refined Grains
White Flour
White Rice
Cornmeal
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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
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Buying Grain Products
Keep nutrition in mind
Buy whole grains
Choose enriched products
Low in fat, added sugar, and sodium
Check appearance
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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
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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
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Pasta Noodles
Noodles are made from flour, water and eggs
Cholesterol can be eliminated by using egg whites only
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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
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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
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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
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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
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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