1. Chapter 17 Grains, Legumes, Nuts, and Seeds
17.1 Choosing Grains and Grain Products

2. What are Grains? Seeds of plants in the grass family
Every grain kernel is composed of 3 main parts:
Germ- tiny embryo that will grow into a new plant
Endosperm- food supply for embryo
Made up of proteins and starches
Takes up most of the inner part of the grain
Bran- edible outer protective layer

4. Nutrients in Grains
Endosperm is high in complex carbohydrates and proteins
Small amount of vitamins and minerals
Bran is rich in fiber, B vitamins, some trace minerals
Germ provides B vitamins, vitamin E, iron, zinc, other trace minerals, some protein, small amount of saturated fat

5. Grain Processing Outer husk is removed first
Whole grain- entire edible grain kernel is used
Contains most of the original nutrients
If bran and germ are removed, most of the fiber and nutrients are removed too
White flour, breakfast cereals
Undergo enrichment- some nutrients are added back
Fortification- adding 10% or more of the Daily Value of a specific nutrient back to the product
Iron, folic acid
Should consume 6-9 oz servings each day

6. Buying Grains and Grain Products
Choose whole grain
At least half of your servings should be whole grain
Make sure it is enriched or fortified if not whole grain

7. Rice Short grains Medium grains Long grains Almost round in shape
Moist and sticks together when cooked
Medium grains
Plump, tender, moist
Slightly stick together when cooked
Long grains
Fluffy and stay separated

8. Rice Brown rice- whole grain form White rice- bran and germ removed
Only outer inedible hull is removed
Fiber content is 3 times higher than white rice
White rice- bran and germ removed
Converted rice- parboiled (briefly boiled) to save nutrients before hull is removed
Instant rice- precooked and dehydrated
Wild rice- not a grain; seed of water grass

9. Other Grains Barley-used in soups and stews, hardy taste
Brans- used in hot cereals or baking, high in fiber
Bulgur- wheat kernerls that have been steamed, dried, and crushed; tender and chewy texture
Cornmeal- coarsely ground dried corn
Couscous- steamed, cracked endosperm of wheat kernel; nutty flavor

10. Other Grains
Cracked wheat- crushed wheat berries with a tough and chewy texture
Grits- coarsely ground endosperm of corn
Kasha- roasted buckwheat that is hulled and crushed; nutty flavor
Millet- small, yellow grains with mild flavor
Oats- eaten as hot cereal or in baked goods
Quinoa- ricelike grain, good source of protein
Triticale- cross between wheat and rye, more protein than wheat
Wheat berries- whole, unprocessed wheat kernels

11. Ready-to-Eat and Instant Cereals
Dry breakfast cereals can fit into a healthy eating plan
Choose one that is high in complex carbohydrates and fiber
Choose whole grain
Some vitamins and minerals are added to cereals in the form of sprays
Dissolve in milk, drink all of the milk!
Hot cereals are available in “instant” varieties
Sugar and other flavors often added

12. Pasta Comes in a variety of shapes
Can buy enriched and whole wheat pastas
Some are flavored and colored with carrots, spinach, and tomatoes
Noodles are made with eggs
Can be made without the yolks

13. Breads Varieties include enriched, whole wheat, and mixed whole grains
Leavened breads are made with yeast or baking powder
Unleavened breads include tortillas and pitas
Whole wheat-made from whole grain
Wheat- some part of the grain has been removed
Some dark breads are made with white flour and molasses

14. Storing Grains and Grain Products
Store whole grain or whole grain products in the refrigerator if storing for a few weeks
Contain oil so they can spoil at room temp
Refrigerate fresh pasta
Store uncooked grains in a cool dry place
Store breads at room temperature
Store cooked grains in the refrigerator if using within a few days, freeze for later use

15. Preparing Grains and Grain Products Legumes, Nuts, and Seeds
17.2, 17.3
Preparing Grains and Grain Products Legumes, Nuts, and Seeds

16. Principles of Cooking Grains
Grains are cooked in water by different cooking methods and time
Added B vitamins are lost if rinsed before cooking
You can microwave, but usually takes just as long as cooking on the stove

17. Preparing Rice and Other Grains
Rice is simmered:
Bring liquid to a boil
Add rice and cover
Bring to a boil again
Reduce heat so rice simmers
Do not stir unless necessary
Rice should me moist and tender, but firm
No liquid should be left in the pot

18. Preparing Rice and Other Grains
Pasta is cooked in a large amount of boiling water
Boiling helps circulate the pasta to cook evenly
Cooked until al dente- firm to the bite
Cooks in 5-20 minutes
Drain in colander, do not rinse with water as it washes off nutrients
Stir in 1 tsp of oil to freeze pasta

19. Preparing Cereals Hot cereals are prepared with water or milk
Only add boiling water to instant hot cereals
Some can be microwaved to serve hot

20. Nutrients in Legumes
Legumes- plants whose seeds grow in pods and split along both sides when ripe
Excellent sources of:
Complex carbohydrates (fiber), proteins, B vitamins, Iron, Calcium, Potassium
Examples of legumes are: dried beans, peas, and seeds (including navy, broad, butter, northern, pinto, red, and black beans, as well as chick peas, soybeans, and peanuts).