Cruciferous Vegetables

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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
• Branfiber rich outer layer
• Endospermmiddle layer
• Germnutrient 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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What are whole grains?

• Barley
• Bulgur
• Brown Rice
• Oats
• Quinoa

• Spelt
• Teff
• Wheat Berries
• Whole Wheat, Whole Rye,Whole Corn

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Why eat whole grains?

• Whole grains provide important nutrients
• Vitamins
• B vitamins
• Vitamin E
• Mineralsselenium, 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??