what are grains? kernels from plants belonging to the grass family common grains in North America: wheat, corn, rice, oats, rye, barley, buckwheat, millet

parts of the grain bran: the edible outer layer of the kernel; has the most fiber endosperm: largest part; has proteins and starches and is the plant’s food supply germ: seed that grows a new plant; very nutritious

importance of grains whole grains provide fiber and the most nutrition all grains are a good source of carbohydrates (quick energy), some protein, and a variety of vitamins and minerals one of the most common foods because at least one type grains can be grown almost anywhere grains are easily stored and prepared

the importance of fiber aids in digestion–it helps you poop regularly helps lower cholesterol may reduce heart disease may help reduce the chance of cancer

processed grains grains must be processed before you can eat them processing often removes some or most of the nutrients the more the grain is processed, the more nutrients it loses by law, some of the nutrients must be replaced–but not all of them

enriched grains: the nutrients lost in processing are restored to close to the original levels fortified grains: additional nutrients not originally found in the grains are added, such as calcium or iron whole grains: retain the most of their natural nutrients because there is less processing many companies are now using whole grains instead of highly processed grains

types of grains

wheat often used to make flour that is in turn used in baked goods, cereals, pastas, and other processed foods both processed and whole wheats are used

rice white rice is processed the most and the least nutritious brown rice is whole-grain so more nutritious convenience forms are also available wild rice isn’t really rice– it’s a grass

long-grain rice: the most-used in the U.S.; it stays soft and fluffy when cooked and the grains stay separate; hardens as it cools, so best used warm and as a side dish medium-grain rice: plump, tender, and moist; somewhat sticky; good for salads and puddings short-grain rice: has the most starch so is stickier; good for Asian foods because it holds together when using chopsticks

corn cornmeal is flour made from corn and used in baking when corn endosperm is ground to a fine powder, it becomes cornstarch which is a thickening agent hominy and grits are made from corn

oats most oats are fed to animals oats are often flattened by big rollers, hence the name rolled oats (oatmeal–yum) most commonly used in hot or cold cereals and for baking quick-cooking and flavored varieties are available

buckwheat nutty, earthy flavor high in protein and other nutrients commonly made into flour (buckwheat pancakes!) or crushed for cereal

kasha roasted buckwheat that is hulled and crushed has a stronger, nutty flavor common in Eastern Europe, the Middle East, and some parts of Asia

barley common in Asia, the Middle East, and parts of Europe the entire grain has fiber very nutritious mild-flavored and chewy often used in soups and stews

couscous common in North Africa trendy in U.S. in the past few years steamed, cracked endosperm of durum wheat, the wheat used to make pasta mild flavor similar to pasta main dish, cereal, dessert, salad

preparing grains

cooking grains in general, boil water and add the grain; return to boiling and then simmer until done cooking softens the starch and causes the grain to swell cooking times and specific instructions vary, so always follow the package directions

use 1 part rice to 2 parts water–it triples in size combine the rice and water and bring to a full boil stir slightly put on the lowest heat and cover with a tight- fitting lid let simmer about 12 minutes or until all the water is absorbed; do not stir or remove the lid during cooking cooking rice

buying grains

convenience forms cereals pastas breads

buying and storing grains use whole grains as much as possible–more natural nutrition and fiber read the label–wheat and whole-wheat are not the same store in a cool, dry, place in a covered container watch for bugs! most grains can be frozen