1. Grains, Legumes, Nuts, & Seeds
Chapter 30

2. Choosing Grains & Grain Products

3. What are Grains? Grains are the seeds of plants in the grass family.
Grains produce many small, separate dry fruits called kernels.
North American Grains
Wheat
Rice
Corn
Oats
Buckwheat
Rye
Barley
Millet
Triticale (trih-tih-KAY-lee)

4. Why Eat Grains? They are versatile They are flavorful
They can be included in any meal
They are flavorful
They are nutritious

5. Parts of Grains, Seeds, and Kernels
Germ – the tiny embryo in a seed that will grow into a new plant
Endosperm – the food supply for a seed’s embryo. Takes up most of the inner part of the grain
Bran – the edible, outer protective layers of a seed

6. Nutrients
Germ – protein, unsaturated fats, B vitamins, vitamin E, iron, zinc, minerals, and phytochemicals
Endosperm – protein and starch
Bran – dietary fiber, B vitamins, and minerals

7. Uses Served plain Used in side dishes Used to thicken soups and stews
Cooked and eaten hot as cereal
Cooked into desserts by adding sweeteners or fruits

8. Grain Processing Whole Grain – the entire edible grain kernel is used.
Enrichment – a process in which some of the nutrients lost as a result of processing are added back to the product to near original levels.
Fortification – a process of adding 10% or more of the daily value for a specific nutrient to a product by the manufacturer.

9. The Verdict
Processing removes the bran, the germ, and vitamins & minerals from grains. Although some nutrients are restored through enriching and fortifying, many are lost.

10. Rice Short Grain – grains are almost round
When cooked, rice is moist and the grains stick together.
Used in dishes such as sushi or when you plan to eat with chop sticks.

11. Rice Medium Grain – the grains are plump, tender and moist.
When cooked the grains stick together but not as much as short grain.
Used in dishes such as risotto.

12. Rice
Long Grain – when cooked, the grains are fluffy and stay separate.
Most common type in North America.
Used in pilafs, and side dishes.

13. Rice Processing
Brown Rice – the whole-grain form of rice. Only inedible hull is removed.
White rice – has the bran and germ removed.
Converted Rice – has been parboiled (briefly boiled) to save nutrients before the hull is removed.
Instant Rice – has been precooked and dehydrated.

14. Ready to Eat & Instant Cereals
1 Billion dollars is spent on these products annually
Choose products high in complex carbohydrates and fiber
Usually made from wheat, corn, or oats.
When eating breakfast cereals with milk, keep in mind that vitamins and minerals are added in the form of sprays and will dissolve into the milk and be lost unless the milk is drunk after the cereal is gone.

15. Ready to Eat & Instant Cereals
Wheat Germ – pleasant nutty flavor.
Excellent source of protein, vitamins, minerals
Good source of Fiber (4 g per oz)
Can be added to yogurt, cereals, and other foods to boost nutrition and add crunch
Oats & Grits are available in instant form
Often have flavorings and sugar added.

16. Bread Ranges from enriched white to whole wheat and mixed whole grains
They come in assorted sizes, shapes, and flavors
Leavened – made with a leavening ingredient
Ex. Yeast
Unleavened – made without leavening agents
Pita, tortilla, flat bread

17. Bread “Whole Wheat” mean the whole grain is used
Just “wheat” usually means some part of the grain has been removed or unbleached white flour has been used
Some dark breads are made with white flour and caramel color or molasses

18. Pasta Pasta is the Italian word for “paste” It is rolled then shaped
It is made from flour and water (like paste)
It is rolled then shaped
Ex. Spaghetti, corkscrews, bow ties, and macaroni
Available in whole wheat & enriched varieties
Whole wheat has 3 times the fiber
Pastas can be flavored & colored
Carrots, spinach, tomatoes, beets, & others

19. Pasta Noodles are pasta made with eggs
Can be made without the yolk
Lowers fat and cholesterol
Dried pasta are found with shelf stable products and Fresh is found in the refrigerated section

20. Storing Grains & Grain Products
Store Whole grains & whole-grain products in the refrigerator
Whole-grain products contain oil, and can spoil at room temperature if not used quickly
Refrigerate fresh pasta
Store other uncooked grain and grain products (rice and dried pasta) in a cool dry place in tightly covered containers

21. Storing Grains & Grain Products
Store breads at room temperature for short term or freeze for long term (refrigeration may cause bread to go stale faster)
In humid climates or during humid weather store bread in the refrigerator to prevent it from becoming moldy.
Store cooked grains in the refrigerator for a short time or in the freezer for longer

22. Preparing Grains & Grain Products

23. Principles of Cooking Grains
Grains need liquid to be prepared because they are dried
Usually plain or salted water
Do not rinse grains prior to cooking unless otherwise stated – results in the loss of Vitamin B
Grains and Pasta tend to take the same amount of time in the microwave as they do on top of the stove

24. Preparing Pasta Cooked uncovered in a large pot of water
Pasta must be boiled
The boiling circulates the pasta for even cooking
Pasta is generally cooked to a doneness known as Al Dente – firm to the bite
If pasta will be cooked again (lasagna) cook for a shorter amount of time
Fresh Pasta cooks in a fraction of the time

25. Preparing Pasta Drain pasta in a colander or strainer
NEVER rinse pasta -- It removes nutrients

26. Cooking Pasta Boil water in a big pot
Add pasta slowly so the water continues to boil
Stir pasta occasionally as it cooks to prevent sticking
Cook until it is al dente
Drain it in a colander

27. Holding and Storing Pasta
To keep cooked pasta hot set the colander or strainer in which the pasta was drained over a pan of hot water and cover.
For freezer storage: stir in 1 teaspoon of cooking oil and freeze in serving-size portions.
Pasta freezes best in sauce

28. Cooking Rice Bring water or another liquid to a boil
Add the rice, cover, and bring to a boil again
Reduce heat and simmer, stirring as little as possible
Cook until rice is moist and tender
There should be little to no liquid left in the pot.

29. Preparing Rice & Other Grains
Rice is usually cooked in only the amount of liquid they can absorb
Directions tell you to stir rice occasionally
Do not stir long grain rice unless necessary
It scrapes the starch off and cause the rice to stick together
Rice, when done, should be moist, tender but firm
There should be no liquid left in the pot

30. Preparing Rice & Other Grains
Barley, grits, kasha, and other grains are cooked in much the same way as rice
Bulgur is cooked by pouring boiling water over it and letting it steep for 30 minutes

31. Preparing Cereals
Some cereals can be prepared with either water or milk
Instant cereals usually only require boiling water
Some ready-to-eat cereals can be microwaved and served hot
Grape nuts Shredded Wheat
For natural sweetness add fresh or dried fruits
Strawberries, raisins, dried apricots or sliced bananas

32. Legumes, Nuts, and Seeds

33. Nutrients in Legumes
Legumes are plants whose seeds grow in pods that split along both sides when ripe
They are excellent sources of complex carbohydrates, protein, B vitamins, iron, calcium, potassium and some trace minerals
Nearly all are low in fat
Their use has been linked to a reduced risk of heart disease, some cancers, and other lifestyle diseases

34. Nutrients in Legumes
Legumes are placed in the protein category of the Food Guide Pyramid
Health experts urge eating dry beans, peas, or lentils instead of meat at least twice a week
½ cup of cooked dry beans in place of 1 oz of meat
Legumes can also serve as a vegetable serving
Legumes make up 2/3 of the proteins eaten by people all around the world

35. Legumes and Grains Legumes and Grains are incomplete proteins
proteins that do not contain all of the essential amino acids need in the diet
Legumes and Grains each have the amino acids that the other one is lacking so eating them together you get a complete protein
Ex. Red beans and rice
Peanut butter sandwich
Soybeans are the only plant based complete protein

36. Buying & Storing Legumes
Legumes continue to dry out when stored
Buy only what you will use in a 6 month period
The drier they are the longer they take to cook
Look for legumes that are bright in color, no visible damage, and are uniform in size
Store legumes in a cool, dry place in a tightly covered container

37. Buying & Storing Legumes
Cooked legumes can be stored in the refrigerator if you plan to use them within 3 days
For longer storage freeze, add enough liquid to cover so the beans do not dry out

38. Types of Legumes Black Beans (turtle beans)
Black skin, cream colored interior, sweet flavor
Black-eyed peas
Actually a bean, not pea. Small, oval, with black “eye” on one side

39. Types of Legumes Dry Peas Available whole or split, green or yellow
Garbanzo beans (chickpeas)
Round, roughly shaped, nutlike flavor, firm texture. Hold their shape when cooked

40. Types of Legumes Lentils
Thin, tiny, disc-shaped. Come in colors ranging from grayish brown to green to reddish orange
Lima Beans
White, flat beans in assorted sizes. Baby limas are smallest and mild in flavor. Butter beans are largest with a rich, buttery flavor

41. Types of Legumes Pink and Red Beans
Vary in size, flavor, and intensity of color. Kidney beans are the largest, with a hearty flavor
Pinto Beans
Pink and White, speckled. Similar in flavor and texture to pink and red beans

42. Types of Legumes Soybeans
Distinct flavor. High in protein and fat, difficult to digest also known as edamame
White Beans
Vary in size and flavor, but all have a firm texture. Great Northern are largest. Navy beans are medium in size

43. Preparing Legumes Like grains they are versatile and easy to cook
They tend to pick up flavors from foods they are cooked with
Ex. Onion
Once cooked legumes can be served whole, mashed or pureed
They can be served as a side dish or a main ingredient in casseroles, soups, stews, chili, burritos, and salads

44. Sorting and Rinsing Before cooking sort through the legumes
Discard pebbles, dirt, and stems
Discard any legumes that are damaged, smaller than the others, or have a greenish tint
Rinse the legumes carefully by placing them in cold water, drain, and rinse again

45. Soaking Beans Dry beans take one to two hours to cook
Soaking before cooking can cut down on cooking time by 15 – 30 minutes
Dry peas and lentils do not need to be soaked

46. How to Soak Beans
To a large pot, add about 10 cups of hot water for every pound of beans
Simmer for 2 to 3 minutes
Turn off heat
Cover and let soak for at least an hour

47. Simmering Beans Simmer beans in a large pot
Seasoning may be added to increase flavor
Check beans at the minimum cook time
Beans that are used in salad or cooked more should be cooked less for a firmer texture
If you plan to mash the beans cook a little longer
When done there should be little cooking liquid left

48. Other Methods A convenient way to cook beans is in a slow cooker
Do NOT presoak beans
A pressure cooker can also be used
This is faster than stove top
You can microwave legumes but it takes the same amount of time as the stove top

49. Nuts and Seeds Included in the meat group on the Food Guide Pyramid
High in protein and B vitamins
They are also high in fat
When eaten in moderation they can be a heart healthy food

50. Types of Nuts
Almonds
Filberts

51. Types of Nuts
Cashews
Brazil Nuts

52. Commonly known as Nuts Peanuts Actually a Legume Walnut
Actually a seed

53. Seeds
Sunflower
Pumpkin

54. Seeds
Squash
Sesame

55. Buying and Storing Nuts & Seeds
Both seeds and nuts are sold
With or without shells
Raw or roasted
In oil or dry
They both can be ground into a thick spreadable paste
Peanut butter is the most common
Avoid nuts in broken shells
Store nuts and seed in refrigerator if not using them quickly because they contain oil that can go rancid

56. Using Nuts and Seeds
Chopped or ground nuts and seeds add flavor and texture to baked goods, salads, cereal, and yogurt
They can be used in meatless baked dishes to add protein
Spreads can be used in sandwiches or recipes
When using in low-fat cooking toast seeds and nuts to enhance flavor