1. Grains, Legumes, Nuts, and Seeds
Chapter 17

2. Three Main Parts of a Grain
Endosperm(inner)
-endosperm is high in complex carbs and proteins
Bran (outer layer)
-bran is rich in fiber and B vitamins
Germ(embryo that grows into a plant)
-germ has vitamin B and E and some minerals

3. Buying Grains Choose whole grain as much as possible
If not whole grain at least enriched
Low in fat, sugar added, and sodium

4. Rice Short grains-(round)-sticks together when cooked (creamy dishes)
Medium grains-(plumps)-sticks together but not as much as short grains
Long grains-fluffy and stay separated after being cooked
Brown rice-whole grain but out hull has been removed
Converted rice-has been briefly boiled to save nutrients
Instant rice-precooked and dehydrated
*fiber contents varies between rice's*

5. Grains Barley-mild flavor used in soups and stews Bran's (hot cereal)
Bulgur-wheat kernels have been steamed, dried, & crushed tender & creamy(salads)
Cornmeal-dried corn used in breakfast cereals
Couscous-nutty flavor used in cereal, salad, and dishes
Cracked wheat-tough and chewy and is added to bread
Grits-endosperm of corn

6. Grains cont’d…. Kasha-roasted buckwheat, nutty flavor (breakfast)
Millet-yellow grain, staple in Europe, breads and breakfast
Oats-oatmeal
Quinoa-ivory, rice like grain with neutral flavor;good for side dishes
Triticale-mix between wheat and rye can be added to other grains
Wheat berries-whole, unprocessed wheat, cereal
Pasta-(Italian for paste)
Breads comes in assorted favors and shapes
-leavened breads-have a leavening agent(yeast)

7. Storing Whole grain and whole grain products need to be refrigerated
Uncooked grains in a tight covered container
Breads at room temp. for short-term
Cooked grain in refrigerator

8. Cooking Grains Need to be prepared in liquid
Rice simmers in just the amount of liquid it can absorb
Cook pasta until al dente is reached (never rinse pasta after cooking)

9. Legumes (beans dried) Grouped with protein
Can serve as a vegetable and a protein
Legumes and grains have amino acids that the others lacks
Legumes continue to dry out so only purchase what you will use in six months
Store in dry cool place
Soak beans to reduce cooking time

10. Nuts and Seeds In the meat group
Can benefit the heart if eaten healthy

11. Processing The outer layer is removed so the kernel can be used
Whole grain -the whole kernel that is edible
The bran and germ are removed to make white flour
Enrichment- nutrients are added back to the product after processing
Fortification-adding 10% or more of the DV to a product by the manufacturer
*6-11 daily servings of grain products*