1. Grains and Legumes

2. What are they? Legumes are seeds from pod-producing plants.
Include beans, peas, lentils, nuts, and seeds.

3. Selecting and Storing
Legumes packing should be intact with no rips or holes.
Canned legumes should be dent free.
Store legumes in a cool, dry, well-ventilated area away from light and excessive heat.
Always discard legumes that appear to be moldy, damp, or wrinkled.
Can keep for up to 2 years.

4. Softening Legumes
Rinse dust and sort out any pebbles or shriveled legumes.
Soaking legumes softens them prior to cooking.
Boil in water for 2 minutes, then let soak in water for at least an hour.
Once softened, discard water and voila!

5. Cooking Legumes Rinse before cooking.
Cooking develops flavors, removes harmful substances, and makes them easier to chew and digest.
Can serve in many ways:
Soups, stews, salads, side dishes and main dishes.

6. Grains
What are some types of grains that we use in our diets on a daily basis?

7. Grains Grasses that grow edible seeds.
Whole grains are grains have all 3 parts still intact.
Bran- Significant amount of fiber
Germ- Fat, minerals and vitamins
Endosperm- Complex carbohydrates and protein.
Enriched grains are grains that have been milled and only the endosperm is left.

8. Grain Kernel

9. Selecting and Storage
Whole grains have a shorter shelf life than enriched grains.
When purchasing, look for intact, clean, and standard looking grains and products.
Store at least 6 inches off ground.
Whole grains store in freezer or refrigerator.

10. Cooking Grains
Pilaf Method- Grains are heated in a pan, dry or with oil, them combined with hot liquid, covered, and cooked on stove or in oven.
To give rice particular flavor or color, add vegetable or fruit juice to the liquid.
Using an acid, such as tomato juice can increase the cooking time of up to 15 minutes.

11. Cooking Grains
Risotto Method: Uses special short grain rice (arborio) and is stirred constantly as small amounts of hot liquids are added.
Perfect risotto has a porridge-like consistency and can be served as an appetizer or a main entrée.
The starch that is released from the cooked arborio rice makes the finished risotto sticky and creamy.