Breads & Cereals

1. Breads & Cereals

2. Grains... the source of all breads and cereals. All grain kernels have 3 basic parts: Contains Vitamin B and fiber Contains carbohydrates and B vitamins Contains B vitamins, Vitamin E, iron, zinc, trace nutrients, and saturated fat

3. Fiber is NON-SOLUBLE, so as it is eaten and travels through the system, it cleans out the digestive tract. By cleaning the walls of the intestines, colon, etc., it is recommended as a deterrent to cancer cell growth. Fiber and Carbs... The endosperm contains carbohydrates. As a calorie source, they are the body’s main source of energy. Whole wheat bread is made from flour containing all three parts of the grain kernel. The bran gives the bread the browner color. In white bread, the bran has been removed. Since the bran is the best source of natural fiber, this bread is not as good for you to eat. The carbohydrates found in breads and cereals are primarily starches. Starches are complex carbohydrates… meaning they consist of long chains of carbon, oxygen, and hydrogen molecules.

4. The guidelines are reviewed every five years and the new recommendation is that everyone should eat at least three servings per day of whole grains or at least half of the total servings from this group. A whole grain is simply the most minimally-processed version of any grain. Grain kernels are made up of bran, germ, and the endosperm. As the brain and the germ are stripped away in the refining process, much of the fiber, vitamins, minerals, and antioxidants are removed along with them. Most grains are processed in some way before we can eat them and there's a wide spectrum from whole to fully refined. If you look at the list below, you'll see that it's easy to incorporate a wide variety of healthy and delicious whole grains into your diet! The benefits of whole grains seem to expand with every new scientific study--from helping prevent diseases from cancer to cardiovascular disease to keeping weight down by lowering the glycemic index and providing a long-lasting feeling of satiation.

5. Read your bread or cereal label to find nutrients such as riboflavin, niacin, thiamin, calcium, protein, Vitamin C, iron, folic acid, Vitamin A, phosphorus, Vitamin B6, etc. Nutrients... Cereal can virtually be made into any shape and flavor: flakes, donuts, squares, creamy; marshmallows or fruit added; colored, frosted, etc. For that reason, just about anything can be added without destroying the quality or texture of the product, including extra vitamins and minerals. Cereals with extra nutrients added are called ENRICHED OR FORTIFIED!

6. Rice Common grains... Rice is grown in short, medium, and long grains. BROWN RICE: whole kernel with just the hard hull covering removed. WHITE RICE: the hull, bran, and germ have been removed. CONVERTED RICE: this rice was briefly boiled with the hull on, then hulled and dried to preserve the nutrients. INSTANT RICE: pre-cooked and dehydrated Rice can be boiled, steamed, and fried. It can be served in bland, spicy, and sweetened dishes…and served in every course, from appetizers to desserts.

7. Oats Common grains... Oats are processed into oatmeal, which is available in regular and quick-cooking varieties. Oatmeal can be cooked as cereal or used as an ingredient in cookies and cakes.

8. Wheat & Corn Common grains... Corn can be ground into cornmeal and made into corn chips, taco shells, cornbread, corn flakes, etc. Don’t confuse field corn with the vegetable sweet corn. Grits are the ground endosperm of corn. They are served as a side dish, especially in the South, and often instead of potatoes. Wheat is ground into flour, and flour is made into breads, cakes, cookies, cereals, etc.

9. Common grains... Triticalewas a grain once featured in an original Star Trek episode called “The Trouble with Tribbles”. It is a cross between wheat and rye with a higher protein content. Bulgur is a tender, but with a chewy texture. It consists of steamed, dried and crushed wheat kernels. It can be served as main or side dishes, or sprinkled on salads. Millet is a small yellow grain with a mild flavor used as a breakfast cereal. Couscous is the steamed, cracked endosperm of wheat. It has a nutty flavor and is used as a cereal, main dish, salad topping, or dessert. Rye is a strong flavored grain with dark coloring. It is commonly used for breads and crackers. Kasha is roasted buckwheat that is hulled and has a nutty flavor. It is used for cereal and side dishes. Barley is a mild flavored grain used as a soup ingredient.

10. Pasta... Noodles are made from regular pasta dough, but with eggs added. …comes from the Italian word meaning “paste” • Made from flour & water • Rolled thin • Cut into shapes • dried Store homemade pasta in the freezer. The very hard pasta in grocery stores is made with a special variety of wheat flour. It has an extremely long shelf life. Pasta dough is sometimes colored and flavored with spinach or squash, etc.

11. Bread that contains a leavening agent is called leavened bread. Gas bubbles created by the agent cause the bread to rise. Leavening agents... Baking powder is a fast-acting leavening agent. It is a chemical that reacts with liquid and warmth to give off carbon dioxide bubbles. Three factors must be present for yeast to work… sugar, warmth, and liquid. Yeast eats sugar Be careful… boiling temperatures kill yeast! Yeast is a living organism, shown here in both cake and dried granular form. The expiration date on the package indicates the life expectancy of the yeast. 1 cup of warm water with 3 sugar cubes and ¼ oz. yeast will inflate a balloon with carbon dioxide within 1 hour.

12. Leavened bread... Softened yeast can be mixed with other ingredients with an electric mixer. Stir in additional flour by hand. A process called KNEADING creates elasticity, and allows the dough to stretch. The dough is allowed to rise in a warm place. After rising, the dough is “punched down” and allowed to “rest”. The dough is shaped, allowed to rise again, and baked.

13. Additional information... Leavening agents do lose effectiveness. Store baking powder in a dry place, stir before using, and use when fresh. Yeast can be refrigerated. Do NOT use yeast beyond the expiration date! During Biblical times, tribes of people were nomadic. They didn’t have time after the days’ travels to make bread with yeast. They made “manna”, an unleavened, flat bread. We still eat some unleavened breads today…matzoh, flour tortillas, pita bread, and other breads for religious practices. Bread will get moldy, especially in high humidity. Although best kept at room temperature, putting bread in the refrigerator will extend shelf life.

14. How much should you cook? Rice will quadruple and pasta will double as it cooks. Be aware of this, and remember that ¾ cup of cooked product equals one serving. Cooking breads & cereals... Bring water to boiling before adding salt… this shortens the time it takes to boil the water and prevents damage to the pan. Cook pasta to the “al dente” stage… meaning “firm to the bite”. Stirring while cooking scrapes off starch and makes product gluey! Spaghetti can be messy to eat. It SHOULD be served with a fork and spoon. One bite at a time is twirled in the bowl of the spoon. Adding oil to boiling water keeps product from sticking together. Rinsing after cooking does the same thing, but washes away nutrients.

15. Pancakes & crepes... Pancakes and crepes both use fast-acting leavening agents, such as baking powder… so cooking time is very short. Crepes are very thin, of Swedish or French origin, and rolled, folded, and/or filled when served. Do not over-stir pancake batter! It should be lumpy when you pour it into the skillet. Crepes may or may not be sweetened. They can be served as a main dish or as a dessert.

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17. Preparing individuals for life and work • Strengthening families • Empowering communities Created by Barbara L. Swarthout, Family & Consumer Sciences teacher at Elkhorn High School