what are grains?
kernels from plants belonging to the grass family
common grains in North America: wheat, corn, rice, oats, rye, barley, buckwheat, millet
parts of the grain
bran: the edible outer layer of the kernel; has the most fiber
endosperm: largest part; has proteins and starches and is the plant’s food supply
germ: seed that grows a new plant; very nutritious
importance of grainswhole grains provide fiber and the most nutrition
all grains are a good source of carbohydrates (quick energy), some protein, and a variety of vitamins and minerals
one of the most common foods because at least one type grains can be grown almost anywhere
grains are easily stored and prepared
the importance of fiber
aids in digestion–it helps you poop regularly
helps lower cholesterol
may reduce heart disease
may help reduce the chance of cancer
processed grainsgrains must be processed before you can eat them
processing often removes some or most of the nutrients
the more the grain is processed, the more nutrients it loses
by law, some of the nutrients must be replaced–but not all of them
enriched grains: the nutrients lost in processing are restored to close to the original levels
fortified grains: additional nutrients not originally found in the grains are added, such as calcium or iron
whole grains: retain the most of their natural nutrients because there is less processing
many companies are now using whole grains instead of highly processed grains
wheat•often used to make flour that is in turn used in baked goods, cereals, pastas, and other processed foods
•both processed and whole wheats are used
rice•white rice is processed the most and the least nutritious•brown rice is whole-grain so more nutritious•convenience forms are also available•wild rice isn’t really rice– it’s a grass
long-grain rice: the most-used in the U.S.; it stays soft and fluffy when cooked and the grains stay separate; hardens as it cools, so best used warm and as a side dish
medium-grain rice: plump, tender, and moist; somewhat sticky; good for salads and puddings
short-grain rice: has the most starch so is stickier; good for Asian foods because it holds together when using chopsticks
corn•cornmeal is flour made from corn and used in baking•when corn endosperm is ground to a fine powder, it becomes cornstarch which is a thickening agent•hominy and grits are made from corn
oats•most oats are fed to animals•oats are often flattened by big rollers, hence the name rolled oats (oatmeal–yum)•most commonly used in hot or cold cereals and for baking •quick-cooking and flavored varieties are available
buckwheat•nutty, earthy flavor•high in protein and other nutrients•commonly made into flour (buckwheat pancakes!) or crushed for cereal
kasha•roasted buckwheat that is hulled and crushed•has a stronger, nutty flavor•common in Eastern Europe, the Middle East, and some parts of Asia
barley•common in Asia, the Middle East, and parts of Europe•the entire grain has fiber•very nutritious•mild-flavored and chewy•often used in soups and stews
couscous•common in North Africa•trendy in U.S. in the past few years•steamed, cracked endosperm of durum wheat, the wheat used to make pasta•mild flavor similar to pasta•main dish, cereal, dessert, salad
cooking grains
in general, boil water and add the grain; return to boiling and then simmer until done
cooking softens the starch and causes the grain to swell
cooking times and specific instructions vary, so always follow the package directions
use 1 part rice to 2 parts water–it triples in size
combine the rice and water and bring to a full boil
stir slightly
put on the lowest heat and cover with a tight-fitting lid
let simmer about 12 minutes or until all the water is absorbed; do not stir or remove the lid during cooking
cooking rice