GRAIN GROUP

GRAINS GRAINS are the edible seeds of certain grasses. CEREAL is the common name for grains.

The Wheat Kernel A.__ENDOSPERM___ Largest part of the kernel, plant’s food supply Provides: Starch (Complex Carb) Protein B.__GERM/Embryo___ Seed that grows into a new plant Provides: Unsaturated Fatty Acids “B” and “E” Vitamins Iron, Zinc Other Trace Minerals Proteins C.__Bran___ Edible outer layer of the kernel Provides: *Fiber (cellulose) Vitamins Minerals Protein

2. Some grains are covered with an inedible outer coat called the hull which is removed after harvesting.

WATER SOLUBLE VITAMINS IN GRAINS B3 Niacineggs, meats, liver, whole-grain breads and cereals Needed for energy-producing reactions in cells present in all body tissues Prevents pellagra, acne, nervous disorders, metabolizes carbohydrates, fats, proteins into energy B 6 Pyridoxinelean meats, leafy green vegetables, whole- grain cereals Needed for formation of red blood cells, certain proteins, and use of fats during metabolism Prevents premenstrual symptoms and anemia, controls irritability, tremors, and convulsions B5 Pantothenic Acidliver, kidneys, whole-grain breads and cereal, nuts, eggs, dark green vegetables, green beans Needed for metabolism of carbohydrates, proteins, fats, and formation of hormones and nerve regulating substance

B 1 Thiamin whole grain or enriched bread and cereals, yeast, liver, pork, fish, lean meats, poultry, milk needed to help convert food to energy by promoting proper use of sugars prevents beriberi, lifts depression, relieves hyperactivity, decreases fatigue B 2 Riboflavin milk, whole-grain breads and cereals, liver, lean meats, eggs, leafy green vegetables needed to help body use carbohydrates, proteins, fats—particularly to release energy to cells for growth, healthy skin, proper eye function Pregnant women need riboflavin to reduce the risk of cleft lip & cleft palate in fetus

FAT SOLUBLE VITAMINS IN GRAINS E vegetable oils, whole-grain cereals needed for normal red blood cells, muscles and tissues. Protects fat from abnormal breakdown in body tissues

Minerals in grain products Iron carries oxygen to all body cells Chromium helps regulate blood sugar levels (helps prevent and treat diabetes) Copper helps body assimilate iron and form healthy bones Phosphorus helps in production of energy and activator of B vitamin complex Potassium works with sodium to normalize flow of body fluids Magnesium needed for all body functions Manganese blood sugar regulation, health of tendons and bones Selenium fights free radicals (destructive cells that may be precursors to cancer) Zinc blood sugar, brain, blood, kidneys, nerves, bones, hair, skin, nails, appetite, sense of smell and taste, reproductive organs

Grain products to eat anytime Whole grain breads and cereals Brown rice Pasta

Grain products to eat sometimes Muffins Waffles, pancakes Bagels Rolls Heavily sweetened cereals Granola cereals

Grain products to eat less often added fat & sugar(simple CHO) CroissantsWhite bread Doughnuts Danish pastries Bread stuffing from mix Crepes

Principle Whole grain products common grains in North America include WheatRye CornBarley RiceBuckwheat OatsMillett

Use for the Principle Grains Wheat - flour, cereals, pasta Corn - vegetable, cereals, grits, and hominy Rice - cereals, rice Oats - cereals, an ingredients in baked products and in some desserts – The cereals made from oats are usually made of the whole grain with only the outer husk removed. Because of this process, oat cereals are rich in nutrients. Rye, Barley, and Buckwheat - are used for flour Millet - salad sprouts, cereal, flour, bird seed

Whole grains or berriesComplete kernel minus the hull. They cook slowly and are chewy Processed into other forms or used in side dishes, cereals, soups, and stews Pearled grains Whole grain with bran layer removed. Fast cooking and tender texture Processed into other forms or used in side dishes, cereals, soups, and stews Grits, cracked grains, or steel cut grains Grains cut into small pieces to speed cooking. Grits are steamed and soaked, germ has been removed Cereals, side dishes, and baking Flakes or rolled grains Grains that have been steamed, flattened between rollers, and flaked Hot cereals, cookies, breads, soups, and casseroles Meal Gritty, ground, whole grains. Stone-ground meal has been ground between stones Hot cereals and breads Bran Outer layer of grain. Rich in fiber Cereals; baked goods; topping for fruits and desserts Germ The seed of the kernel. Rich in nutrients Breads; cereals Flour Grain ground to a fine powderBaked goods; thickener

GRAIN CLASSIFICATION Breakfast cereals Pastas Flour Rice

Wheat is known as the staff of life When a product claims that it is “Whole Wheat” or “Whole Grain”, it must use the entire wheat kernel, or all three parts. Since products like white bread and rice, use only the endosperm, which is the least beneficial part of the wheat kernel, they are not as healthy of a grain choice. Enriched: some of the nutrients that were lost in processing are added back into the product. Fortified: 10% more of the Daily Value for the nutrient is being added.

Principles of Grain cookery Goal is to avoid lumps—two method to separate cereal granule. – Cereals may be added slowly to rapidly boiling water while stirring. – Fine cereals may be mixed with a small amount of cold water before they are stirred into boiling water. Several things happen with starch is cooked: – the starch absorbs water – with heat and an excess of water, starch swells enormously – with continued heating, starch becomes translucent – thickness develops

TYPES OF RICE

To cook rice: A.Double the amount of water for the rice. - Use about 2 CUPS of water for every 1 cup of rice. B.Bring the water to a boil. C.Add rice and stir. D.Cover and reduce heat to a simmer for minutes. E.The rice should be tender but firm, and no water should be visible. - If some water remains, continue cooking with the lid off. Rice Yield: Rice triples as it cooks 1 cup uncooked rice will make 3 cups cooked rice (3:1 ratio)

PASTA

Pasta Facts Usually low cost entrees to purchase and to make. Store pasta in a tightly covered container at room temperature Al Dente = “Firm to the tooth” – Pasta’s test for doneness

4. To cook pasta: A.Fill a large pot 2/3’s full with water. - About 1 QUART of water for every 4 ounces of dry pasta. B.Bring water to a boil and add pasta. C.Continue boiling uncovered and stir frequently. D.Cook pasta to al dente stage (pasta remains firm to the bite) about minutes. E.Drain pasta in a colander. 5.Pasta Yield: Doubles as it cooks. 1 cup uncooked pasta will make 2 cups cooked pasta (2:1 ratio)