Cooking With Whole Grains
What are whole grains? • Whole grains are made up of all parts of the grain: • Bran—fiber rich outer layer • Endosperm—middle layer • Germ—nutrient rich inner layer
What are whole grains? • You can buy whole grains as is… OR • You can buy foods made with whole grains • Look for the word “whole” first on the ingredients list
Barley Bulgur Brown Rice Oats Quinoa Spelt Teff Wheat Berries Whole Wheat, Whole Rye,Whole Corn… What are whole grains?
Why eat whole grains? • Whole grains provide important nutrients: • Vitamins • B vitamins • Vitamin E • Minerals—selenium, zinc, iron • Fiber
Why eat whole grains? • Whole grains also contain phytochemicals • Naturally occurring components of plants • May decrease cancer risk
How much should we eat? • At least 1 to 2 servings/day • One serving is: • 1/2 cup of cooked whole grains • 3/4 to 1 cup of dry whole grain cereal • 1 slice of whole grain bread ½ cup
Which ones should we eat? It is important to eat a variety! Wednesday… Friday… Monday…
How do we choose and store whole grains? • If buying foods with several ingredients,look for the word “whole” listed first • Or, choose single whole grains if possible • Store whole grains in a glass jar in a cool, dry place • Keep uncooked whole grains up to one year
How do we prepare and cook whole grains? • Please refer to your “tips sheet” as we continue… Tips!
Summary of preparation and cooking of whole grains • Rinse thoroughly to remove dirt • Bring to a boil, then simmer for specified time • Allow all water to be absorbed
Whole grains and your family • How can you introduce whole grains to your family??