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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*