GRAINS: GOOD FOR YOU
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BARLEY
CORN
OATS
RICE
WHEAT
REMEMBER: Grains are a great source of carbohydrates.
When whole grains are eaten, the grains are carbohydrates and
are considered complex carbohydrates.
They are a good source of fiber in our diet.
2.05KK Grains: Good for You
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GRAIN PRODUCTS
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BARLEY
CORN-CORNMEAL, GRITS
OATS-OATMEAL, OAT FLOUR
RICE-RICE FLOUR
WHEAT-PASTA, FLOUR, COUSCOUS
2.05KK Grains: Good for You
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COOKING METHODS
• When using cornmeal or flours, they are incorporated
into recipes.
• Grits-bring water to a boil, slowly add grits, stir,
reduce to simmer for about 10 minutes, covered
• Oatmeal-bring water to a boil, slowly add oatmeal,
stir, reduce to simmer for about 5 minutes, uncovered
• Couscous-bring water to boil, slowly add couscous ,
remove from heat, cover and let sit for 5 minutes
2.05KK Grains: Good for You
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COOKING METHODS CONT.
• Pasta-bring water to boil, add pasta, bring back to
boil and begin timing, then uncover pot
Use time on package, cook only until al dente
• Rice-bring water to boil, add rice, cover and
reduce to simmer for 20 minutes or until water is
absorbed
(Brown rice takes a little longer)
2.05KK Grains: Good for You
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MEAL PATTERNS & GRAINS
• At what meals could the following cooked grains be served?
What cultures eat these foods?
Couscous
Grits
Pasta
Rice
• What kind of add-ins could be used in these grains
To make them palatable for different meals other
than traditional ones?
• Can cold cereals be served at other times other than breakfast?
2.05KK Grains: Good for You
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Kernel of Wheat
HUSK
the source of all breads and cereals.
All grain kernels have 3 basic
parts:
Contains Vitamin B, Fiber and
Minerals
Contains carbohydrates,
iron, protein and B
vitamins
Contains B vitamins,
Vitamin E, iron, zinc,
trace nutrients
What’s a Whole Grain?
• Whole Grains: Made from
entire kernel including bran,
germ, endosperm.
• Refined grains: Milled so
germ and bran are
removed.
• Enriched: Adding nutrients
lost during the processing of
the grain back into the
finished product ex. White
flour.
The endosperm
contains
carbohydrates. As a
calorie source, they
are the body’s main
source of energy.
The carbohydrates
found in breads and
cereals are primarily
starches. Starches are
complex
carbohydrates…
meaning they consist of
long chains of carbon,
oxygen, and hydrogen
molecules.
Fiber is NON-SOLUBLE, so
as it is eaten and travels
through the system, it cleans
out the digestive tract. By
cleaning the walls of the
intestines, colon, etc., it is
recommended as a deterrent to
cancer cell growth.
Whole wheat bread is
made from flour
containing all three parts
of the grain kernel. The
bran gives the bread the
browner color. In white
bread, the bran has been
removed. Since the bran
is the best source of
natural fiber, this bread is
not as good for you to eat.
Rice is grown in short, medium, and long grains.
BROWN RICE: whole kernel with just the hard hull
covering removed.
WHITE RICE: the hull, bran, and germ have been
removed.
CONVERTED RICE: this rice was briefly boiled with
the hull on, then hulled and dried to preserve the
nutrients.
INSTANT RICE: pre-cooked and dehydrated
Rice can be boiled, steamed, and fried. It can be served
in bland, spicy, and sweetened dishes…and served in
every course, from appetizers to desserts.
Oats are processed into oatmeal, which
is available in regular and quick-cooking
varieties. Oatmeal can be cooked as
cereal or used as an ingredient in
cookies and cakes.
Corn can be ground into
cornmeal and made into
corn chips, taco shells,
cornbread, corn flakes,
etc. Don’t confuse field
corn with the vegetable
sweet corn.
Wheat is
ground into
flour, and flour
is made into
breads, cakes,
cookies,
cereals, etc.
Grits are the
ground endosperm
of corn. They are
served as a side
dish, especially in
the South, and
often instead of
potatoes.
Millet is a small
yellow grain with a
mild flavor used as a
breakfast cereal.
Bulgur is a tender, but with a
chewy texture. It consists of
steamed, dried and crushed
wheat kernels. It can be served
as main or side dishes, or
sprinkled on salads.
Couscous is the
Rye is a strong flavored grain with dark
coloring. It is commonly used for breads
and crackers.
steamed, cracked
endosperm of wheat. It
has a nutty flavor and is
used as a cereal, main
dish, salad topping, or
dessert.
Kasha is roasted buckwheat that is
Barley is a mild flavored grain used
as a soup ingredient.
hulled and has a nutty flavor. It is used
for cereal and side dishes.
…comes from the Italian
word meaning “paste”
Noodles are made from
regular pasta dough, but
with eggs added.
1. Made from flour & water
2. Rolled thin
3. Cut into shapes
4. dried
Store homemade
pasta in the freezer.
Pasta dough is sometimes
colored and flavored with
spinach or squash, etc.
The very hard pasta in
grocery stores is made
with a special variety of
wheat flour. It has an
extremely long shelf
life.