Grains
Why are grains an important part of healthful eating? They are an excellent sources of complex carbohydrates and fiber Combined with animal protein or legumes they provide highquality protein They do NOT contain saturated fat or cholesterol
What are grains? Grains are seeds and fruits of cereal grasses
Endosperm--Provides energy, mostly carbohydrate Bran protects the seed provides B- vitamins and trace minerals, mostly fiber Germ Nourishment for the seed, contains antioxidants, vitamin E and B- vitamins, vegetable oil
Processing Grains Bran and germ are removed Only the carbohydrate and protein found in the endosperm remain
It s the Law! Federal law requires that processed grains be ENRICHED or have nutrients added back after processing
Buying Grain Foods Make at least half of your grain products whole grain each day Eat a variety of whole grains such as barley, brown rice, oats, and wild rice. Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. Look at the ingredient list rather than the color of a food to select whole grain foods. For example, brown bread may simply be white bread colored with molasses. Buy bread and cereals made from whole grains. The first ingredient listed should be whole wheat, whole oats, whole rye, whole grain corn, brown rice, wild rice, barley, bulgur, or oats. Choose whole wheat, multi-grain or pumpernickel varieties of bread, bagels, pita bread and tortillas.
Cereal Watch for cooking or ready-to-eat types Watch for whole grain products Heavily enriched or cereals with fruit and nuts added can be costly Eat a wide variety of cereals
Rice Comes in the following forms: Brown Enriched White Pre-cooked (instant) Converted (partially cooked before the bran is removed to retain nutrients)
Pasta An excellent source of carbohydrates Comes in many shapes and sizes Some types of pasta have eggs added for tenderness and to add nutritional value
Flour The most common types of flour is Allpurpose. Other types include: Cake-with a lighter texture Self-rising-with leavening agents added Whole-grain-with the entire kernel ground Do NOT substitute one type of flour for another. It will result in a poor product
Cooking Rice or Pasta When you cook rice or pasta the starch absorbs water and becomes soft, and increases in size Pasta usually doubles in size Rice usually triples in size Always choose a pan that allows for this expansion plus room for the water to boil
Cooking Continued Rice should absorb the cooking water Pasta needs to be drained Rice should be tender when done Pasta should be al dente or firm to the bite Do not rinse pasta. It will cause you to lose nutrients.
Storing Grains Store in a cool, dry place Keep packages sealed tightly to retain freshness and to keep mold and insects out Store bread at room temperature. Store in refrigerator only in hot, humid weather
Quick Breads Muffins Biscuits
Muffin Method Mixing Procedure 1. Sift together the dry ingredients. 2. Combine all liquid ingredients, including melted fat or oil. 3. Add the liquid to the dry ingredients and mix just until all the flour is moistened. The batter will look lumpy. Do not over-mix. 4. Pan and bake immediately. The dry and liquid mixtures may be prepared in advance. But once the mixtures are combined, the batter should be baked without delay, or loss of volume may result.
The Biscuit Method 1.Combine the dry ingredients. 2. Combine the liquid ingredients and the egg(s). 3. Cut the fat into the flour mixture until the mixture has a coarse texture. 4. Combine the wet and dry ingredients. Be careful not to overmix. Once a ball of dough forms, it can be kneaded briefly. Cutting the fat into the flour will cause layers to form through the dough. These layers are what makes a biscuit flaky. Again, be aware that over-handling the dough will result in biscuits that are less tender and flaky than they should be. The biscuit method is used to prepare biscuits and dumplings.