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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

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Cooking With

Whole Grains


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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


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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


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Barley

Bulgur

Brown Rice

Oats

Quinoa

Spelt

Teff

Wheat Berries

Whole Wheat, Whole Rye,Whole Corn…

What are whole grains?


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Why eat whole grains?

  • Whole grains provide important nutrients:

    • Vitamins

      • B vitamins

      • Vitamin E

    • Minerals—selenium, zinc, iron

    • Fiber


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Why eat whole grains?

  • Whole grains also contain phytochemicals

    • Naturally occurring components of plants

    • May decrease cancer risk


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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


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Which ones should we eat?

It is important to eat a variety!

Wednesday…

Friday…

Monday…


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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


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How do we prepare and cook whole grains?

  • Please refer to your “tips sheet” as we continue…

Tips!


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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


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Whole grains and your family

  • How can you introduce whole grains to your family??


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