Grain Products

Benefits of Grains

Grains are universal and versatile They are nutritious, flavorful, and can be

included in any meal

Which part of the grain kernel will grow into a new plant? The germ

Nutrients in Whole Grains

The endosperm contains complex carbohydrates and proteins

The bran is rich in dietary fiber, B vitamins, and minerals

The germ provides protein, unsaturated fats, B vitamins, vitamin E, iron, and zinc, as well as other minerals and phytochemicals

Forms of Grains

Whole grains or berries Pearled grains Grits, cracked grains, or steel-cut grains Flakes or rolled grains Meal Bran Germ Flour

Processed Foods are Less Nutritious than Whole-Grain Products Processing removes the bran and germ and

the vitamins and minerals in them Although some nutrients are restored through

enriching and fortifying, many are lost

Types of Rice

Long grain – fluffy when cooked, stays separated

Medium-grain- shorter, becoming plump, tender, moist, and slightly sticky when cooked

Short-grain – round and has the highest starch content. Very moist and sticky when cooked and is popular in Asian and Italian cuisines

(Basmati – long-grain with a fragrant, nutlike aroma & taste)

Varieties of Rice based upon Processing Methods Enriched or white rice Brown rice Converted rice (beige color- more nutrients

than white rice, but shorter cooking time than brown rice)

Instant rice Wild rice

Grains Used in Breakfast Cereals

Wheat Oats Corn Used in ready to eat cereals and those that

need cooking

Whole grain Bread

If the label says whole wheat, the product is made from the whole grain

Unless the label lists whole wheat as the first ingredient, the product is made mostly from white flour

Grain Products that should be Refrigerated Fresh pasta Whole grains Whole grain products Because whole grain products contain oil,

they can spoil at room temperature if not used quickly

Bread storage in Refrigerator in Humid Weather In humid weather, bread can become moldy

Cooking Grains in the Microwave is Not Recommended Grains need time to absorb liquid and soften Microwaving does not save time

Steps to cook pasta

1. boil water in a big pot and add the pasta slowly so the water continues to boil2. stir the pasta occasionally as it cooks to prevent sticking3. cook it until it is al dente, or firm to the bite4. drain it in a colander

Ways to Serve Pasta

Long, flat pasta is served with tomato or cream sauce

Large, hollow shapes are stuffed and baked in a sauce

Steps to Cook Rice

1. bring water or broth to a boil 2. add rice, cover, and bring to a boil again 3. reduce heat and simmer, stirring as little as

possible, until the rice is moist and tender but firm, with no liquid left in the pot

Over-stirring Grains while cooking

Rice and other grains become sticky, gummy, or pasty when over-stirred

Bulgar

Bulgar is cooked by pouring boiling water on it and letting it stand for 30 minutes