Chapter 17 Grains, Legumes, Nuts, and Seeds
Millet
small, yellow grains w/ a mild flavor. Staple in Europe, Asia, and northern Africa. Used in breads, breakfast cereal, or side dish.
Enrichment
nutrients that were lost during food processing have been added back to near original levels
Converted rice
parboiled rice before the hull is removed
Legumes
plants whose seeds grow in pods and they split along both sides when ripe
Instant rice
precooked and dehydrated
What are nuts and seeds high in?
protein, B vitamins, and fat
What are legumes low in?
they are low in fat, which reduces the risk of heart disease and some cancers
Whole Grain
uses entire edible grain kernel;retains most nutrients
Brown rice
Whole grain form of rice
Four basic groups of grains
1. Bread 2. Cereal 3. Rice 4. Pasta
Nutrients in specific parts of the grain kernel
BRAN-Fiber(cellulose), B vitamins, Trace Minerals ENDOSPERM-Complex Carbs(starches), Proteins, some of vitamins and minerals GERM- B vitamins, vitamin E, iron, zinc, other trace materials, protein, saturated fat
Three types of the grains
BRAN-edible, outer protective layers of a seed ENDOSPERM-contains proteins, starches, and other nutrients; most of the inner part of the grain. GERM-Tiny embryo in a seed that will grow a new plant
example of legumes
Black beans, Black-eyed beans, Lentils, Lima beans, Soybeans-only legume that naturally contains all amino acids needed
Nutritional Recommendations for grains
6-11 serving per day 1 serving size of slice bread 1 oz. ready-to-eat cereal 1/2 c. cooked rice, pasta, or cereal
What is the difference between pasta and noodles?
Pasta is made with eggs, while noodles are made without eggs.
Kasha
Roasted buckwheat that is hulled and crushed
Three B vitamins
Thiamin Riboflavin Niacin (TRN-Turkeys Run Naked)
Bulgar
Wheat kernels steamed dried and crushed; tender w/ chewy texture; side dishes, salads, and main dishes.
Fortification
adding 10% or more the Daily Value for a specific nutrient to the product
White rice
bran and germ are removed
What are Legumes high in?
calcium carbs, protein, B vitamins, iron calcium, potassium, and other trace minerals
How are some pastas flavored
carrots, spinach, tomatoes, etc..
What temperature should bread be stored at?
for short term, store it at room temperature for long term, store it in the freezer
Minerals in grain
iron, phosphorus
What is the difference between leavened and unleavened breads?
leavened breads have a leavening ingredient, or makes them rise(rolls) unleavened breads have no leavening agent, which makes them flat(tortillas)