Amaranth, quinoa, and millet, oh my! If your whole-grain food choices are limited to wheat bread and brown rice, this class is for you. Come discover some less common (but still delicious!) whole grains that are easy to cook and incorporate into meals, and learn about the benefits of whole grains. Taste samples included.
2.
Amaranth, quinoa, and millet, oh my! If your whole-
grain food choices are limited to wheat bread and
brown rice, this class is for you. Come discover some
less common (but still delicious!) whole grains that
are easy to cook and incorporate into meals, and
learn about the benefits of whole grains. Taste
samples included.
Objectives
3.
What is a whole grain?
Whole grain = 100% of the original kernel-- bran, endosperm, and
germ-- present in the original proportions
4.
Common whole grains/grain products:
Whole wheat bread, crackers, tortillas, pasta
Whole grain cereal
Brown rice
Oatmeal/granola
Corn
What is a whole grain?
5.
Not-so-common whole grains:
Millet
Teff
Sorghum
Kamut
Quinoa
Wild rice
Amaranth
Barley
Bulgur
What is a whole grain?
6.
Nutrients found in whole grains:
Fiber
Protein
B-vitamins
Thiamin, Niacin, Riboflavin, Folate
Minerals
Iron, Magnesium, Selenium
Antioxidants
Benefits of whole grains
7.
Prevention of chronic disease
Strongest research evidence for reduced risk of:
Type 2 Diabetes
Heart disease
Stroke
Obesity/overweight
Growing research evidence for reduced risk of:
Asthma
Colorectal cancer
Hypertension
Periodontal disease
Benefits of whole grains
8.
Read the ingredient list
Look for the word “whole” in the first ingredient
whole or whole grain [name of grain], whole wheat,
brown rice, oats or oatmeal
Not a whole grain: enriched flour, wheat germ, bran
Probably not a whole grain: wheat flour, 100%
wheat, seven-grain, multigrain, stoneground,
multigrain, organic flour, semolina, durum wheat
Don’t rely on fiber content or color
Identifying whole grains
10.
Gluten = a protein found in wheat, rye, and barley that is
responsible for the elastic nature of dough
Celiac disease (CD): autoimmune disease that causes
damage to the lining of the small intestine when gluten is
consumed
Gluten intolerance: sensitivity to gluten, typically
presenting with GI symptoms
Bottom line: No need to avoid gluten unless you have CD
or are gluten intolerant
What about gluten?
12.
Add whole grains to
Soups
Stews
Salads
Baked goods
Try bringing a whole grain salad for lunch
Batch cook on the weekend
Substitute whole grains in baked goods
Incorporating whole
grains
13.
Basic directions: Cook like rice. Combine grain and
liquid. Bring to a boil. Simmer until water is
absorbed and grain is soft/chewy.
Store grains in airtight containers in a cool, dry
pantry
Intact grains: up to 6 months or a year in the freezer
Flours & meals: 1-3 months or 2-6 months in the
freezer
Depends on fat content
Cooking whole grains