Transcript Grains-Pasta-Rice-PPT

Grains,
Pasta, Rice
Grains
• From plants that produce edible seeds
• Most common grains
– Wheat
– Corn
– Rice
Kernel of Wheat
HULL
Anatomy of a Grain
• Hull – protective outer cover
• Bran – high in fiber
• Endosperm – good source of
carbohydrates and plant protein
• Germ – good source of fat
Why do whole grains matter?
• Low in saturated fat and cholesterol (helps
with heart disease)
• Good source of polyunsaturated fats
(healthy fats)
• High in both soluble and insoluble fiber
(reducing risk of heart disease, prostate
and colon cancer, and obesity)
• Excellent source of complex
carbohydrates (body’s main source of
energy)
• Significant source of protein without risk
factors of animal based protein (saturated
fats and cholesterol)
• B complex vitamins – needed in order to
use carbohydrates for energy.
• Good source of minerals (iron, zinc,
magnesium, copper, phosphorus.
• Good source of antioxidants including
vitamin E (prevents cancer and lowers
blood cholesterol levels)
Wheat Cont…
• Common Wheat: used for flour
• Durum Wheat: type of wheat with high protein
and gluten contents
– Semolina: Endosperm only of Durum wheat
• Couscous: Granular form of semolina
– Bulgur: cracked Durum wheat that has been
parboiled, dried, then cracked
• Wheat Berries: whole wheat kernels without
the hull. Dense, firm after cooking and good
source of fiber.
PASTA
• Pasta is usually made from DURHAM wheat
because of its high protein and gluten.
• Pasta test for doneness- al dente (meaning firm
to the tooth)
• Pasta doubles as it cooks. 1 cup uncooked
pasta will yield 2 cups cooked.
• To Cook:
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Boil a large pot of water
Add pasta once boiling
Cook approximately 10 minutes (time will vary with thickness)
Drain
Toss with oil to prevent it from sticking together
Other Grains
Less Popular
• Barley
• Oats
• Rye
Uncommon Grains
• Quinoa
• Kamut
• Amarantha
• Buckwheat
Less Popular Grains
Barley
• Barley contains all eight
amino acids
• According to a recent
study, eating whole grain
barley can regulate blood
sugar for up to 10 hours
after consumption
Oats
•Oats contain more soluble fiber
than any other grain, resulting in
slower digestion and an
extended sensation of fullness
•Oats soluble fiber lower bad
cholesterol therefore decreasing
your risks of heart disease.
Less Popular Grains
• Rye: Commonly made into
flour for rye bread
• Triticale: hybrid grain that
is a cross between wheat
and rye
Uncommon Grains
Kamut
Quinoa
•Larger seed size in
comparison to wheat
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•Contains 30-40% more
protein than wheat
•
Seeds that are covered in
bitterness preventing insect/bird
damage
High protein content (12-18%);
complete protein (balanced set of
amino acids)
Uncommon Grains
Amaranth
• have a 30% higher
protein value than other
cereals, such as rice,
wheat flour, oats, and rye
• Contains a complete
protein and a high
amount of manganese
Buckwheat
• contains no gluten;
• is not related to wheat
– Kasha: roasted
buckwheat that’s
ground or cracked
4 Processes for Milling Grains
• Cracking: breaking open hull of grain to speed
cooking time
• Hulling: removing hull from rest of grain
• Pearling: removing all or part of hull, bran, and
germ
• Grinding: reducing to a meal or a powder
White “enriched” flours
• Bran and germ are removed, leaving only
the endosperm
– 66% fiber lost
– 92% selenium lost (antioxidant to prevent cancer,
needed for proper thyroid function)
– 62% folate lost
– Up to 99% of phytochemicals (chemical compounds
that occur naturally in plants that may be capable of
reducing disease)
– Vitamins and minerals are returned to flours but can
not duplicate special combinations of phytochemicals.
Corn
• Only grain native to the
Americas.
Rice
Seed of grass plant grown in flooded
fields. Thousands of varieties grown
around the world, only a few in the U.S.
Basic Categories of Rice
• Long grain Rice- Long, polished kernels. Bland and
somewhat firm in texture. Yields a drier, fluffy rice.
– Ex. Basmati and Jasmine
• Medium Grain Rice- has a shorter, wider kernel (two to three
times longer than its width) than long grain rice. Cooked grains are more
moist and tender, and have a greater tendency to cling together than long
grain.
– Ex. Sushi Rice
• Short Grain Rice- Short grain rice has a short, plump, almost
round kernel. Cooked grains are soft and cling together.
– Ex. Arborio Rice
Nutritional Differences of Rice
• Brown Rice- the whole grain form of rice with
only the husk removed
• Parboiled Rice- steam was passed through the
grains with the husks on. The nutrients are
embedded into the grain by this procedure. The
rice is polished after this steaming is done. This
results in more nutritious rice than white rice and
more digestible rice than brown rice.
• Instant Rice- Precooked and they dehydrated,
cooks quickly and the yield is doubled.
Wild Rice
• Is not a true rice, it is actually the seed of a
WATER plant grown in the northern U.S.
Cooking Rice
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Double the amount of water for rice. (1:2 ratio)
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Bring water to boil.
Add and stir in rice.
Turn heat to low and put on lid.
Cook for 20-25 minutes (parboiled) 45-1hr (brown rice).
Rice is done if no water is visible.
Fluff with a fork.
Rice Triples as it cooks.
1 cup uncooked rice yields 3 cups of cooked rice.