Choosing Grains and Grain Products

1. Choosing Grains and Grain Products FACS Standards 8.5.1, 8.5.2, 8.5.3, 8.5.4, 8.5.5, 8.5.6, 8.5.7 Kowtaluk, Helen and Orphanos Kopan, Alice. Food For Today. McGraw Hill-Glencoe. 2004.

2. What are Grains? • Seeds of plants in grass family • Common North American grains: wheat, rice, corn, buckwheat, oats, rye, triticale, barley, millet • Every seed composed of 3 parts – germ, bran, endosperm

4. Germ – tiny embryo that will grow into new plant; B vitamins, vitamin E, iron, zinc, other trace minerals, protein, small amount of saturated fat • Endosperm – food supply for seed’s embryo, made up of proteins, complex carbohydrates, vitamins, and minerals; takes up most of inner part of grain

5. Bran – edible outer protective layer of seed; rich in B vitamins, fiber, some trace minerals

6. Grain Processing • All grains must be processed before we can consume them • 1st step is outer husk removal, exposing the kernel • When whole grain used, product contains most of kernel’s original nutrients • Whole-wheat flour; whole-grain breakfast cereal

7. Very often, bran and germ removed along with many nutrients • White flour and many breakfast cereals • These products are enriched – process in which lost nutrients are added back to the product to almost original levels

8. Fortification – process adding 10% or more of the Daily Value for specific nutrients to a product; most products supply 25% of Daily Value of one or more nutrients; some have 100%

9. Buying Grains & Grain Products • Keep nutrition in mind • Choose whole grains as much as possible – aim for 3 servings daily • Look for low-fat, low in sugar, and low in sodium • Read the label

10. Rice • Several varieties – long, short, or medium grains • Short grains – almost round; when cooked, moist and will stick together; good choice for creamy dishes and for molded rice rings; or if you want to eat with chopsticks

11. Medium grains – plump, tender, moist; stick together, but not as much as short grains • Long grains – when cooked, grains are fluffy and stay separated

12. Brown rice – whole-grain form of rice; only outer, inedible hull removed • White rice – bran and germ removed • Converted rice – par-boiled to save nutrients before the hull is removed

13. Instant rice – precooked and dehydrated; takes only minutes to prepare • Fiber content of brown rice 3 times higher than white rice • Seed of water grass

14. Other grains • Can be creatively cooked and served as side dishes • Also popular as breakfast cereals and in baked goods

15. Barley • Mild-flavored, hardy grain; usually in soups and stews

16. Bulgur • Wheat kernels that have been steamed, dried, and crushed; tender with chewy texture; used in main dishes, salads, and as side dish • Popular use is in tabbouleh, Middle Eastern salad flavored with mint and parsley

17. Cornmeal • Coarsely ground dried corn; available in yellow and white; used as a breakfast cereal and in baked goods

18. Couscous • Steamed, cracked endosperm of wheat kernel; nutty flavor; used as a cereal, in salads, and main dishes, or sweetened for dessert

19. Cracked wheat • Crushed wheat berries with very tough and chewy texture; often added to bread

20. Grits • Coarsely ground endosperm of corn; used as a breakfast cereal or side dish

21. Kasha • Roasted buckwheat, hulled and crushed; pleasant, nutty flavor; used as a breakfast cereal or side dish

22. Millet • Small, yellow grain with mild flavor; staple in Europe, Asia, and northern Africa; used in breads and as a breakfast cereal or side dish

23. Oats • Often eaten as hot cereal or used in baked goods

24. Quinoa (Keen-wah) • Small, ivory-colored, rice-like grain cooks faster than rice and excellent source of protein - higher than any other grain; neutral flavor makes it perfect addition to side dishes, soups, meatloaves

25. Triticale (trih-tuh-Kay-lee – rhymes with daily) • Cross between what and rye, with more protein than wheat; used in cereals and main dishes, and combined with other grains

26. Wheat berries • Whole, unprocessed wheat kernels; cooked as a cereal or used in grain-based dishes

27. Ready-to-eat and instant cereals • Among the largest selling foods in the U.S. – each year Americans spend close to $1 billion on these products • Can fit into a healthful eating plan • Can get a nutritious product at a lower price without fortification

28. Wheat germ – pleasant nutty flavor; excellent source of protein, vitamins, minerals, small amount of unsaturated fat; good source of fiber; can be added to yogurt, cereals, and other foods as a nutritional boost and extra crunch

29. Instant cereals – cooking time shorter than original cereal grains; often sugar and other flavorings have been added

30. pasta • Made from flour and water • Rolled thin and made into hundreds of shapes – spaghetti, corkscrews, bow ties, macaroni • Enriched and whole wheat pastas are available • Whole wheat has 3 times as much fiber as traditional, enriched pasta

31. Some are flavored with carrots, spinach, tomatoes, or other foods • Noodles – made with eggs; can be made without egg yolks, making them lower in fat and cholesterol than regular noodles

32. Packages of dried noodles found with other shelf-stable foods; fresh pasta in refrigerator section

33. breads • Range from enriched white to whole wheat and mixed whole grains; come in assorted flavors, shapes, sizes, including individual rolls • Leavened breads made with a leavening ingredient – yeast or baking powder

34. Unleavened or flat breads made without leavening agents

35. Read label carefully when buying bread • Whole wheat means product made from whole grain • Wheat means some part of grain has been removed or unbleached white flour has been used • Some dark breads have been made with white flour with caramel or molasses added for color

36. Storing grains and grain products • Store whole grains and whole-grain products in refrigerator because they will spoil at room temperature because of the oil in them • Refrigerate fresh pasta

37. Store other uncooked grains and grain products in cool, dry place in tightly covered containers • Store breads at room temperature for short periods of time; otherwise freeze them • Hard crust breads stale faster in the refrigerator

38. In humid weather, store bread in refrigerator to prevent mold growth • Store cooked grains in the refrigerator if they are to be used within a few days, otherwise freeze them