Download Grains, Legumes, Nuts, and Seeds

Grains, Legumes, Nuts, and
Seeds
Chapter 17
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
Buying Grains
• Choose whole grain as much as possible
• If not whole grain at least enriched
• Low in fat, sugar added, and sodium
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*
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
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)
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
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)
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
Nuts and Seeds
• In the meat group
• Can benefit the heart if eaten healthy
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*