Grains

Grain Structure & Nutrients (B.E.G.)•Bran

•The edible, outer protective layer of a seed

•Great source of fiber & vitamins

•Endosperm

•Holds food supply for plant to grow

•Contains mostly starch & protein

•Germ

•Reproductive part of the plant

•Rich in vitamins, minerals, protein & fat

All 3 of these parts = 1 kernel = a whole seed

What is the major nutrient found in grains?!

Carbohydrates!

Starch

• What is it?– A complex carbohydrate stored in plants– Wheat flour, corn starch, and tapioca are

starches commonly used in cooking

• What is it used for?– Used as a thickening agent

• Gravies & Sauces

Flour

• Any grain can be made into flour

• Most use wheat flours for baking because the gluten is superior– gluten is the structure for baked

goods!

Types of Flour

• All-Purpose Flour: – Made from milled & sifted blend

of different wheat varieties

– Mostly made up of endosperm

– Two types to buy: bleached or unbleached

• Bleached is whiter than unbleached• No nutritional difference

Types of Flour (cont.)

• Cake Flour:–Made from soft wheat

• It actually feels soft & satiny

–Used for making cakes & other baked goods with delicate textures

Types of Flour (cont.)

• Whole Wheat Flour:– Made by milling the entire

wheat kernel• So it contains the bran, endosperm,

and germ

– Gives baked products a nutlike flavor & coarser texture than all-purpose flour

Background Info:Grain Processing

All grains must be processed, and this begins with removal of the outer husk.

•Whole Grain

•The entire edible grain kernel is used.

•The resulting product contains most of the kernel’s original nutrients.

•Examples: whole wheat flour, whole-grain cereals

When the bran and germ are removed, many nutrients are lost.

-Examples include white bread and most breakfast cereals. -When this happens, the grain products are enriched and fortified.

•Enrichment: a process in which some nutrients lost during processing are added back to the product.

•Fortified: a process of adding 10% or more of a specific nutrient to a product.

Buying Nutritional Grains and Grain Products

• Choose whole grains

• Buy enriched products

• Low in fat, sugar, and sodium

Rice

• White Rice: – Starchy endosperm of rice kernel

• The bran & germ were removed

• Brown Rice:– Contains the bran, endosperm, & germ – Has the most nutritional value

• Classifying Rice – according to grain length or method of processing– Long grain rice = dry & fluffy when cooked

• Side dishes

– Short grain rice = small & sticky when cooked• Puddings & Sushi

Cooking Rice• Goal = tender kernels

that hold their shape & are fluffy

• Cook over: direct heat, in a double boiler, or in the oven

• Rule of Thumb:– White rice requires twice

its volume of water– Example: 1 cup uncooked + 2

cups water

– Rice should absorb all liquid used in cooking

• Brown rice will take twice as long to cook unless you soak it first– This softens outer

bran layer so it absorbs liquid more quickly

Instant Rice

• Has been cooked, rinsed, and dried by a special process before packaging

• You can prepare it in a matter of minutes!

• Follow package directions

Pasta!!

• A nutritious, shaped dough

• Pasta dough is made from semolina – Semolina is produced

from a specially grown wheat for pasta making

= Durum Wheat

*Gives pasta a nutty flavor & firm shape

• Noodles are made by adding egg to the pasta dough

• Comes in many shapes & sizes

• Can be handmade or done with a pasta-making appliance

Cooking Pasta• Bring water to a boil

• How much water?– Fill about ½ the pot, maybe a

little more

• Add pasta gradually to boiling water• Water should not stop boiling as

you add it, as it may stick together when cooking

• As starch in pasta swells, it will double in size

• Simmer pasta until *al dente*(slightly firm, but tender)

• Drain but Do NOT rinse after draining– You may add olive

oil after it’s drained so the pasta does not stick together

Other Grains To Be Familiar With• Barley• Bran• Bulgur

• Cornmeal• Couscous• Cracked wheat• Grits

• Kasha• Millet• Oats• Quinoa

Let’s See It In Action!!• How to Make

Pasta• Rice Pudding -

Good Eats

• How to Cook Rice - Good Eats

• Sushi Rice - Good Eats