I. Grains the #1 Most Important Food in the World

Ch. 32 Notes: Grains

I. Grains **The #1 most important food in the world A. What are they? 1.Def.—seeds of plants in the ______family 2.Common in the U.S. Wheat Barley Oats Buckwheat Millet Rice Corn Rye Triticale 3.# of other foods also come from the seeds of plants= beans, nuts, sunflower seeds 4.Seed has 3 parts: (p. 449) a.______—embryo b.______—food supply for embryo c.______—outer protective covering B. Nutrients 1.Packed with Nutrients 2.All grains must be ______3.Entire kernel = ______grain 4.Remove bran & germ = ______flour a.Enriched = ______added back in b.Fortified = 10% of the D.V. for a nutrient added back in C. Buying 1.Keep nutrition in mind 2.Rice—3 forms (p. 451) a. ______b. ______c. ______

3.Other Grains- (see p. 453-454) KNOW

a. ______- thought to be one of the most ancient grains mild flavor often used in soups b. ______- steamed, cracked endosperm of wheat c. ______- roasted buckwheat hulled and crushed d. ______- wheat kernels that have been steamed, dried & crushed (p. 451)- used to make tabbouleh-Middle East Salad e. ______- cross between rye and wheat

4.Cereals- ex: ______& ready to eat a.Write examples:

5.Pasta- Italian word for ______A. 4 Types: (write an example) 1.______2.______3.______4.______6.Breads a.______—rise b.______—flat

D. Storage 1. Fridge -_____ grains -_____ pasta -cooked grains 2. Pantry/Cool, Dry Place - ______grains - bread 3. Freezer - long term storage

II. Preparing Grains A. Principles 1.Must be cooked in ______2.Need ______to absorb water 3.DON’T rinse

B. Rice *Triples in size when cooked! 1. Bring water to a ______2. Add rice 3. Cover 4.Bring back to a boil 5.Reduce heat 6.______(low heat) until done 7.Don’t ______8.1c. dry needs 2c. water = ___c. cooked

C. Pasta *Doubles in size when cooked!

1.______water 2. Add pasta gradually 3. Cook to “al dente” = firm to the ______4. Drain but don’t ______

Ch. 33 Notes: Legumes, Nuts and Seeds

III. Legumes, Nuts and Seeds plants whose seeds grow in a ______ex: beans, peas considered the 2nd most important food in the world after grains A. Nutrients in Legumes 1. complex carbohydrates 6. ______2. proteins* 7. potassium 3. fiber 8. minerals 4. B vitamins 9. low in ______5. iron (except soybeans)

*In meat & beans group or ______group - need 6 oz. daily

*Legumes grains, seeds or nuts are all good sources of incomplete proteins.

B. Store in a ______, dry place in a closed container until cooked.

C. Preparing legumes 1. Legumes are cooked in water and need time to ______the water so they become soft enough to eat. 2. Sort and Rinse a. sort- discard any foreign materials, ______or greenish legumes b. rinse- in cool water, drain and repeat until water is ______3. ______1 hour before cooking cuts down on the 1½ to 3 hours cook time by 15 to 30 minutes. 4. Simmer a. use large pot because they ______in size b. cover, bring to boil, lower to a ______or may use a slow cooker

D. Nuts and Seeds 1. Also in the meat & beans group (high in protein) 2. Use sparingly because high in ______3. Store in refrigerator because of the oils