GRAINS: GOOD FOR YOU REMEMBER: Grains are a great source of carbohydrates which provide your body with needed energy. Whole Grain products contain the whole grain kernel after husk is removed as opposed to “white” grain products that only contain one part of the kernel Whole Grain products contain higher amounts of fiber Choose more whole grains in your diet

GRAIN PRODUCTS What is a grain? Grains are the seeds of plants. What are types of grains? - barley - corn – cornmeal, grits - oats – oatmeal, oat flour - rice – rice flour - wheat – pasta, flour, couscous

Characteristics When Cooked Type Characteristics When Cooked Recipe Uses Long grain (most commonly used rice in U.S.) Grains are fluffy and stay separated Side dishes Medium grain Plump, tender, and moist Puddings and cold salads Short grain (contain the highest starch content) Moist and stick together Creamy dishes such as risotto, Asian cuisine Brown rice (whole-grain form of rice) Nut-like flavor and chewy texture *takes longer to cook than white rice Side dishes, salads Wild (not actually a rice but the seed of a water plant) Crip texture and nutlike flavor Typically sold combined with long grain rice Types of Rice

WAYS TO REDUCE FAT AND CALORIES WHEN PREPARING GRAINS Season with spices to avoid additional fat Use olive oil instead of vegetable oil For sauces use less butter or margarine Skim milk and low fat cheese for cheese sauces

At what meals (breakfast, lunch, dinner, snack) could the following cooked grains be served? What cultures eat these foods? Couscous – Grits – Pasta – Rice – What kind of add-ins could be used in these grains To make them palatable (tasty) for different meals other than traditional ones? Can cold cereals be served at other times other than breakfast? MEAL PATTERNS & GRAINS

DISHES MADE WITH GRAINS What is a stir – fry and what is the basic cooking technique? What is a casserole? What are some benefits of using stir-fries and casseroles in meal planning?