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Grains, Pasta, Rice Grains • From plants that produce edible seeds • Most common grains – Wheat – Corn – Rice Kernel of Wheat HULL Anatomy of a Grain • Hull – protective outer cover • Bran – high in fiber • Endosperm – good source of carbohydrates and plant protein • Germ – good source of fat Why do whole grains matter? • Low in saturated fat and cholesterol (helps with heart disease) • Good source of polyunsaturated fats (healthy fats) • High in both soluble and insoluble fiber (reducing risk of heart disease, prostate and colon cancer, and obesity) • Excellent source of complex carbohydrates (body’s main source of energy) • Significant source of protein without risk factors of animal based protein (saturated fats and cholesterol) • B complex vitamins – needed in order to use carbohydrates for energy. • Good source of minerals (iron, zinc, magnesium, copper, phosphorus. • Good source of antioxidants including vitamin E (prevents cancer and lowers blood cholesterol levels) Wheat Cont… • Common Wheat: used for flour • Durum Wheat: type of wheat with high protein and gluten contents – Semolina: Endosperm only of Durum wheat • Couscous: Granular form of semolina – Bulgur: cracked Durum wheat that has been parboiled, dried, then cracked • Wheat Berries: whole wheat kernels without the hull. Dense, firm after cooking and good source of fiber. PASTA • Pasta is usually made from DURHAM wheat because of its high protein and gluten. • Pasta test for doneness- al dente (meaning firm to the tooth) • Pasta doubles as it cooks. 1 cup uncooked pasta will yield 2 cups cooked. • To Cook: • • • • • Boil a large pot of water Add pasta once boiling Cook approximately 10 minutes (time will vary with thickness) Drain Toss with oil to prevent it from sticking together Other Grains Less Popular • Barley • Oats • Rye Uncommon Grains • Quinoa • Kamut • Amarantha • Buckwheat Less Popular Grains Barley • Barley contains all eight amino acids • According to a recent study, eating whole grain barley can regulate blood sugar for up to 10 hours after consumption Oats •Oats contain more soluble fiber than any other grain, resulting in slower digestion and an extended sensation of fullness •Oats soluble fiber lower bad cholesterol therefore decreasing your risks of heart disease. Less Popular Grains • Rye: Commonly made into flour for rye bread • Triticale: hybrid grain that is a cross between wheat and rye Uncommon Grains Kamut Quinoa •Larger seed size in comparison to wheat • •Contains 30-40% more protein than wheat • Seeds that are covered in bitterness preventing insect/bird damage High protein content (12-18%); complete protein (balanced set of amino acids) Uncommon Grains Amaranth • have a 30% higher protein value than other cereals, such as rice, wheat flour, oats, and rye • Contains a complete protein and a high amount of manganese Buckwheat • contains no gluten; • is not related to wheat – Kasha: roasted buckwheat that’s ground or cracked 4 Processes for Milling Grains • Cracking: breaking open hull of grain to speed cooking time • Hulling: removing hull from rest of grain • Pearling: removing all or part of hull, bran, and germ • Grinding: reducing to a meal or a powder White “enriched” flours • Bran and germ are removed, leaving only the endosperm – 66% fiber lost – 92% selenium lost (antioxidant to prevent cancer, needed for proper thyroid function) – 62% folate lost – Up to 99% of phytochemicals (chemical compounds that occur naturally in plants that may be capable of reducing disease) – Vitamins and minerals are returned to flours but can not duplicate special combinations of phytochemicals. Corn • Only grain native to the Americas. Rice Seed of grass plant grown in flooded fields. Thousands of varieties grown around the world, only a few in the U.S. Basic Categories of Rice • Long grain Rice- Long, polished kernels. Bland and somewhat firm in texture. Yields a drier, fluffy rice. – Ex. Basmati and Jasmine • Medium Grain Rice- has a shorter, wider kernel (two to three times longer than its width) than long grain rice. Cooked grains are more moist and tender, and have a greater tendency to cling together than long grain. – Ex. Sushi Rice • Short Grain Rice- Short grain rice has a short, plump, almost round kernel. Cooked grains are soft and cling together. – Ex. Arborio Rice Nutritional Differences of Rice • Brown Rice- the whole grain form of rice with only the husk removed • Parboiled Rice- steam was passed through the grains with the husks on. The nutrients are embedded into the grain by this procedure. The rice is polished after this steaming is done. This results in more nutritious rice than white rice and more digestible rice than brown rice. • Instant Rice- Precooked and they dehydrated, cooks quickly and the yield is doubled. Wild Rice • Is not a true rice, it is actually the seed of a WATER plant grown in the northern U.S. Cooking Rice • Double the amount of water for rice. (1:2 ratio) 1. 2. 3. 4. 5. 6. • Bring water to boil. Add and stir in rice. Turn heat to low and put on lid. Cook for 20-25 minutes (parboiled) 45-1hr (brown rice). Rice is done if no water is visible. Fluff with a fork. Rice Triples as it cooks. 1 cup uncooked rice yields 3 cups of cooked rice.