Grains
Chapter 17
What are Grains???
•Germ
•Tiny embryo that will
grow into a new plant
•Endosperm
•Food supply for a
seed’s embryo, made
up of proteins,
starches, and other
nutrients
•Bran
•The edible, outer
protective layer of a
seed
Nutrients in Grains
Endosperm: complex carbohydrates, proteins, and small
amounts of vitamins and minerals
Bran: rich in fiber, B vitamins, and some trace minerals
Germ: B vitamins, vitamin E, iron, zinc, and other trace
minerals; some protein, and a small amount of
saturated fat
Grain Processing
All grains must be processed, When the bran and germ are
and this begins with removal of removed, many nutrients are
the outer husk. lost. Examples include white
bread and most breakfast
•Whole Grain
cereals. When this happens,
•The entire edible grain the grain products are enriched
kernel is used, the resulting and fortified.
product contains most of
•Enrichment: a process in which
the kernel’s original
some nutrients lost as a result of
nutrients. Examples: whole
processing are added back to
wheat flour, whole-grain
the product.
cereals
•Fortified: a process of adding
10% or more of the Daily Value
for a specific nutrient to a
product.
Buying Grains and Grain Products
• Choose whole grains
• Buy enriched
products
• Low in fat, sugar, and
sodium
Rice
• Short grained rice
– The grains are almost round. When cooked, the
rice is moist and the grains stick together.
– Good for creamy dishes and molded rice rings or to
eat with chopsticks
Rice
• Medium grained rice
– The grains are plump, tender, and moist. They stick
together, but not as much as short-grain rice.
Rice
• Long grains
– When cooked, the grains are fluffy and stay
separated.
Brown Rice
• Brown rice is less processed than white rice. It
is the “whole-grain version of rice.
White Rice
• White rice has the bran and germ removed
Converted Rice
• Rice has been parboiled (briefly boiled) to save
nutrients before the hull is removed.
Instant Rice
• Rice has been precooked and dehydrated. It
takes only minutes to prepare.
Other Grains
• Barley: mild-flavored,
hardy grain, used in
soups and stews
• Brans: The ground bran
of oat, rice or wheat can
be purchased to use as a
hot cereals or in baking.
• Bulgur: Wheat kernels
that have been steamed,
dried, and crushed.
Tender with a chewy
texture. Used in main
dishes, salads, and as a
side dish.
Other Grains
• Cornmeal: Coarsely ground dried
corn, used as a breakfast cereal and
baking
• Couscous (KOOS-koos): Steamed,
cracked endosperm of wheat kernel.
Has a nutty flaovr and used in cereal,
salad , main dishes, and sweetened
for dessert.
• Cracked wheat: Crushed wheat
berries wsith a very tough and chewy
texture. Often added to bread.
• Grits: Coarsely ground endosperm of
corn.
• Kasha: Roasted buckwheat that is
hulled and crushed. Has a pleasant,
nutty flavor. Used as breakfast cereal
or side dish.
Other Grains
• Millet: Small, yellow grains
with a mild flavor. Used in
breads, cereals, or side
dishes.
• Oats: Often eaten as a hot
cereal or used in baked goods.
• Quinoa (KEEN-wah): A small
ivory colored, rice-like grain,
and cooks faster than rice.
Ready-to-Eat and Instant Cereals
• Breakfast cereals are among the largest selling
foods in the U.S. $1billion spent annually!
• Choose nutritious cereals! Remember
ingredients are listed by quantity. Avoid cereals
high in sugar!
Cooking Principles
Rice is usually simmered, using just the amount of
water that the grain can absorb.
1. Boil water
2. Add rice
3. Cover
4. Bring to a boil again
5. Simmer
6. Follow package directions for amounts and
time, since they vary with the type of rice.