GRAINS

MUHAMMAD MURSALIN

  

  I am so excited as I am  writing this post  on  my     blog.       Blogging is  Such  an   amazing  way  to     share thoughts   and ideas with  you.  I feel   that 

 there   cannot  be   any  other way   to  genuinely   express   yourself to   the fullest.

 

     

My  name is Muhammad Mursalin. I was born 

 in Vehari. Later we  will shift   to     Lahore. I  am       doing  BS  culinary arts  Management from   Superior University. This is my first blog. I hope   everyone likes this blog. 

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Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

 

WHOLE GRAINS

Choose whole grains instead of refined grains

Whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process.

Whole Grains and Disease

As researchers have begun to look more closely at carbohydrates and health, they are learning that the quality of the carbohydrates you eat is at least as important as the quantity. Most studies, including some from several different Harvard teams, show a connection between whole grains and better health. 

TYPES OF GRAINS

Grains, commonly referred to as ‘cereals’ or ‘cereal grains’, are the edible seeds of specific grasses belonging to the Poaceae (also known as Gramineae) family. Wheat, oats and rice are the grains most commonly eaten in Australia, with others such as rye, barley, corn, triticale, millet and sorghum making a smaller contribution. Some types of wheat such as spelt, freekeh, emmer and eikorn are also becoming more popular

·         TEFF

·         WHEAT

·         OATS

·         RICE

·         CORN

·         BARLEY

·         SORGHUM

·         RYE

·         MILLET

·         TRITICALE

·         AMARANTH

·         BUCKWHEAT

·     BULGUR

 

TEFF

Teff is an annual cereal grass whose use can be traced back to around 3359 BC. It’s a staple crop and an important source of nutrition for over two-thirds of Ethiopians, but largely unknown in many Western countries. The grain is found in different colours, ranging from white, dark brown and red, and is a very fine grain – around the size of a poppy seed – so cooks more quickly than other grains. Teff is a hardy crop, able to withstand both waterlogged soils and drought, so is a dependable staple. Its small size makes it almost impossible to process, which means it is almost always found as a whole grain.

NUTRITION INFORMATION

·         Gluten free

·       Contains high levels of calcium, phosphorus, iron, copper, aluminum, barium and thiamine

·         Good source of essential fatty acids

·         Good source of phytochemicals such as polyphenols and phytates

·         High in resistant starch, which feed beneficial bacteria in the microbiome

CULINARY USES OF TEFF

·       Mainly used to make injure, a traditional Ethiopian bread. Finely ground grains are slightly fermented, then made into a savory flat bread, which is described as soft and porous.

·         Can also be used to make porridge and traditional alcoholic beverages

WHEAT

Wheat is the most widely cultivated cereal crop in the world, with Australia being the eighth largest producer and fourth largest exporter of wheat in the world. Wheat has come to be a firm favorite grain because of the diversity it provides in culinary applications. 

WHEAT TYPES

·        Spelt is higher in protein than common wheat and can be used in place of common wheat in most recipes. Spelt does contain gluten and should not be consumed by people who need to avoid gluten as a consequence of medically diagnosed coeliac disease.

·      Emmer, otherwise known as ‘farro’ or ‘grano farro’, is staging a comeback as a gourmet ingredient, with good amounts of antioxidants.

·      Einkorn is prized for having a high protein content and the highest level of lutein among wheat species.

·         Kamut is an heirloom grain originating from Egypt which is higher in protein and contains more vitamin E than common wheat.

NUTRITION CREDENTIALS OF WHOLE GRAIN WHEAT

·         Low in fat, most of which is unsaturated.

·         High in carbohydrate (mainly starch) and high in insoluble dietary fiber.

·    Relatively high in protein (11-13%) compared with other major grains and contains a    protein complex which forms gluten.

·         High in potassium and low in sodium.

·   Contains B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid.

·         Contains vitamin E.

MAIN CULINARY USES OF WHEAT

Wheat is typically milled into flour which is then used to make a wide range of foods including bread, crumpets, muffins, noodles, pasta, biscuits, cakes, pastries, cereal bars, sweet and savoury snack foods, crackers, crisp-breads, sauces and confectionery (e.g. liquor ice). Other culinary applications of wheat include:

·   Wheat germ – can be added to breads, pastries, cakes and biscuits or sprinkled onto yoghurt, breakfast cereal or fruit dishes.

·        Boiled wheat – puddings are made from boiled wheat in Lebanon and the Balkans.

·       Wheat starch – used as ‘corn flour’ or converted to glucose, dextrose and other sugars for use in confectionery and other manufactured foods.

OATS

Oats are the fourth largest grain crop produced in Australia. Oats almost never have their bran and germ removed in processing so  most food products containing ‘oats’, ‘oat flour’ or ‘oatmeal’ as an ingredient  contain wholegrain oats. Oats are naturally rich in beta-glucan – a soluble fiber found in the bran and endosperm layer of the oat grain. Beta-glucan has been shown to improve blood glucose control after a meal and improves insulin responses as well as decrease cholesterol levels. More recent research indicates oats contain avenanthramides – a unique phytochemical that has been shown to help protect blood vessels from the damaging effects of LDL-cholesterol.

NUTRITION CREDENTIALS OF WHOLE GRAIN OATS

·         High in carbohydrates (mainly starch).

·         The protein content is higher than other cereals, at around 14%.

·     High in soluble dietary fiber, specifically beta-glucan found mainly in the aleurone and subaleurone layers.

·       The fat content is the highest of all grains (7-8%), with fat contained in the endosperm    and the germ. The fat is mostly unsaturated.

·         High in potassium and low in sodium.

·   Contains B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid.

·         Contains vitamin E.

·        Contains iron, zinc, magnesium, phosphorus and selenium (depending on the soil content of selenium).

·         Contains small amounts of copper, manganese and calcium.

RICE

Rice is grown in over 100 countries and is a grain eaten by more people in the world than any other grain. In fact, three of the most populated regions of the world, China, India and Indonesia, are all rice based societies and it is their staple food.

More than 40,000 different varieties of rice exist. Of these varieties, more than 100 varieties are grown worldwide. Some of the more popular rice varieties eaten in Australia include: 

·         Low GI White Rice (formerly known as Doongara rice or clever rice) – a long grain rice that’s uniquely developed and grown in Australia, with the benefit of having  a lower glycemic index (GI) than regular rice.

·     Basmati rice – a very long, slim grain, which is very popular in Indian cuisine and often served alongside curry based dishes. It also has a lower GI than regular rice.

·   Jasmine rice – a very fragrant rice and originates from Thailand where it is used extensively in cooking, usually steamed.

·     Arborio rice – a much shorter and plump grain, it is typically used in Italian dishes like risotto.

·         Brown rice – a rice grain with the bran layer still intact. It can be cooked and eaten as it is and contains more nutrients in this form than white rice, which has had the outer bran layer and germ removed. 

NUTRITION CREDENTIALS OF WHOLE GRAIN RICE

·         Around 85% of the energy in rice comes from carbohydrate.

·         After carbohydrate, protein is the second most abundant constituent of rice.

·         Low in fat, with the small amount being mostly unsaturated.

·         Rice bran is high in insoluble dietary fiber.

·   Contains B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6     (pyridoxine),  folate and pantothenic acid.

·         Contains vitamin E.

·         Contains iron, zinc, magnesium, phosphorus and selenium (depending on the soil content of selenium).

·         Contains small amounts of copper, manganese and calcium.

·         High in potassium and low in sodium.

·         1 cup of cooked brown rice contains 1278kJ, 3g fiber, 5.8g protein, 1.8mg zinc and 98mg magnesium.

MAIN CULINARY USES OF RICE

Rice is used to create an array of ingredients for culinary uses. For example:

·         Puffed rice – is used in breakfast cereals, snacks bars and rice cakes.

·         Rice flour – is used to make rice crackers and rice noodles.

·     Rice bran – is used as an ingredient in some baked products, such as bread. It is also available to purchase as a single ingredient to sprinkle on breakfast cereals and use in recipes.

·     Rice bran oil – is domestically available to use for baking and cooking purposes, including pan frying, stir frying and deep frying. Rice bran oil spread is also available to spread on sandwiches and use in baking and pan-frying.

CORN

Corn (also known as maize), is one of the sweetest tasting grains. In its immature form it is the familiar yellow corn on the cob. When it matures and dries out it is used like other grains to make grain foods like breakfast cereal and tortillas.

Corn production in Australia is small, producing 0.6% of total world production, compared with the USA which is responsible for about 43% of total world production. It is one of the world’s most important crops because it is used widely in food manufacture.

NUTRITION CREDENTIALS OF WHOLE GRAIN CORN

·         High in carbohydrate (mainly starch) and dietary fiber.

·         Higher in fat (4-5%) compared to other grains, with the fat being mostly unsaturated.

·         Generally lower in protein (around 9%) and has a lower vitamin and mineral content than other grains.

·         High in potassium and low in sodium.

·   Contains B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid.

·         Contains vitamin E.

·         Yellow corn contains beta-carotene.

·         Gluten free.

 MAIN CULINARY USES OF CORN

·         Fresh corn – is frequently eaten as a vegetable (sweetcorn), which is steamed or boiled after dehusking. It is also available to eat frozen and canned, either whole or as single corn kernels.

·         Corn flour – the corn flour sold in the supermarket is in fact corn starch. It is used as a thickener in custard powders, dessert mixes and sauces. Different types of corn flour (cornstarch) are put to a variety of uses e.g. corn flour with a high amylopectin content is used as a starch thickener, while that with a high amylose content is ideal for the production of extruded products.

·         Popcorn – is made from a corn variety which has a very tough outer covering so that it “explodes” when heated.

BARLEY

Barley is a cereal grain that was originally native to Asia. Barley was very important in ancient times and was one of the first grains to be widely cultivated. However, when leavened bread became popular, consumption of barley was replaced by wheat and rye. Having a lower gluten content (which provides the framework for dough to rise), the application of barley in the production of bread is limited. As such, fewer people today in developed countries eat barley. Although, the discovery that barley is high in beta-glucan has given rise to its use in health-promoting food products, especially foods tailored to cardiovascular health.

NUTRITION CREDENTIALS OF WHOLE GRAIN BARLEY

·         Low in fat (which is mostly unsaturated) and high in carbohydrate (mainly starch).

·   Moderate protein content (10%) and contains a protein complex which forms gluten (although a smaller amount than wheat).

·   High in soluble fiber, specifically beta-glucan, which is found in the endosperm and aleurone cell walls.

·         Has a low glycemic index (GI) to assist blood glucose control.

·         High in potassium and low in sodium.

·         Contains vitamin E.

·         Contains small amounts of copper, manganese and calcium.

MAIN CULINARY USES OF BARLEY

·         Pearled barley – is made by removing the two outer layers. Pearled barley is generally used in soups and casseroles or as a side dish (kasha).

·         Scotch barley – is a husked grain which has been roughly ground is used in soups and stews.

·         Malted barley – is used in the production of alcoholic beverages such as beer and whisky and as a flavoring agent for cereal breakfast foods and for malted milk.

SORGHUM

Sorghum is related to sugar cane and to millet and is called ‘Great Millet’ in some areas of West Africa. It is an important staple food of the upland, drier parts of Africa and India where no other cereal can successfully be raised. Sorghum is able to grow in soils that are quite poorly nourished, with an unreliable water supply.

Different varieties of sorghum range in colour from white and pale yellow to deep red, purple and brown. Sorghum is the third largest crop produced in Australia. It is produced primarily in the northern growing region of Australia with an average annual production of over 2 million tonnes.

NUTRITION CREDENTIALS OF WHOLEGRAIN SORGHUM

·         Rich in carbohydrates (mainly starch).

·         Moderate protein content, but low in lysine.

·         Low in fat, most of which is unsaturated.

·         A good source of dietary fiber.

·         High in potassium and low in sodium.

·         Gluten free.

·         Such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid.

·         Contains vitamin E.

MAIN CULINARY USES OF SORGHUM

·     Sorghum flour – in India and the West Indies, sorghum meal is used to make chapattis and similar unleavened bread.

·  Sorghum grains – are more recently being used in some multi-grain products, including breakfast cereals and bars or can be boiled whole and eaten like rice. It is also used in a variety of traditional foods world-wide including breads, porridges, steamed products, boiled products, beverages and snack foods

RYE

Rye came into cultivation later than wheat, barley and oats and was not known to the ancient Egyptians and Greeks. It was the main grain used for bread-making in Northern Europe and Russia for many centuries. This is partly because it grows well in colder, harsher climates and partly because it was preferred by some people.

Scandinavian countries such as Denmark, Norway and Sweden eat a variety of bread and crispbreads made from rye flour, although wheat products are becoming more popular.

NUTRITION CREDENTIALS OF WHOLE GRAIN RYE

·         High in carbohydrate (mainly starch), with a lower GI than most other grains.

·        Relatively high protein content (around 15%), with a higher lysine content than most other cereals.

·         Contains a protein complex which forms gluten.

·         Low in fat (most of which is unsaturated).

·         High in potassium and low in sodium.

·         Excellent source of dietary fiber.

·   Contains B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid.

·         Contains vitamin E.

MAIN CULINARY USES OF RYE

·         Rye flour – dark rye flour is made from the whole grain and light rye flour from partially deranged grain and has a stronger flavor than wheat. Light, medium and dark rye flours are used to make bread, biscuits like gingerbread, pancakes and Scandinavian rye crispbreads. Rye flour is also used as a filler for sauces and soups.

·         Alcoholic beverages – rye is used for distilling alcohols such as gin, whisky and beer.

MILLET

Before rice was widely consumed in Asia, it is thought that different varieties of millet were the staple grain in this region. For centuries it remained the leading grain. It is one of the hardiest grains and is therefore a staple food in regions with poor soils where other grains will not grow at all (e.g. parts of India, Africa, China and Russia). This legacy persists in the Chinese language, where the signs for ‘millet’ and ‘mouth’ together make the word ‘harmony’. It is a gluten free grain that in most cases is used as a whole grain. 

NUTRITION CREDENTIALS OF WHOLE GRAIN MILLET

·         Low in fat (which is mostly unsaturated) and high in carbohydrate (mainly starch).

·         A good source of dietary fiber.

·         High in potassium and low in sodium.

·         Gluten free.

·   Contains B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid

·         Contains vitamin E.

MAIN CULINARY USES OF MILLET

·    Millet flour – millet can be ground into a coarse flour which lacks gluten. It is used to make porridge (e.g. in South Africa) and in India and the West Indies, millet meal is used to make chapatis and similar unleavened bread. In Australia millet flour is added to baked foods to provide texture and flavor.

TRITICALE

Triticale is a cereal grain created by plant breeders. In the 1950s, plant geneticists hoped that a cross fertilization of wheat and rye would produce a cereal with superior yield. The hardiness and disease resistance of rye was combined with the milling and baking qualities of wheat.

In 1970, the first commercial variety of triticale went on sale and triticale bread, flour and breakfast cereals became available. Triticale was hyped as a miracle crop during this time, but initial interest faded when crops were inconsistent and acceptance was slow. As such, triticale has not achieved its objectives to dominate as a grain for food production. Today in Australia triticale is found in a range of grain foods.

NUTRITION CREDENTIALS OF WHOLE GRAIN TRITICALE

·         Similar to wheat, with 13% protein, but lower in lysine and niacin.

·         Lower in protein complex which forms gluten.

·         A good source of phosphorus and magnesium and a very good source of manganese.

·         Contains B-group vitamins, most notably thiamin and folate.

MAIN CULINARY USES OF TRITICALE

·     Triticale flour – can be used to make biscuits, rye-type crispbreads, cakes and muffins. The flavour and texture of breads made from triticale are similar to that of light rye bread.

·      Triticale flakes – whole grain triticale is pressed and rolled, which than may be used like rolled oats to make a hot breakfast cereal or substituted for rolled oats in recipes (e.g. in cookies and muffins).

AMARANTH

Amaranth is not a ‘true’ grain, but classified as a ‘pseudo-cereal’, as it’s not part of the Poaceae botanical family. However it is listed with other grains as its nutritional profile and uses are similar to ‘true’ cereal grains. Thanks to the lively, peppery taste of amaranth and the higher level of protein it contains compared to most other grains, amaranth is today rising in popularity. Amaranth is not grown in large quantities in Australia so most amaranth is imported. 

NUTRITION CREDENTIALS OF AMARANTH

·   High protein content (13-14%) and a carrier of lysine, an amino acid that’s missing or negligible in many other grains.

·      Consists of 6 to 9% of oil which is higher than most other cereals. Amaranth oil contains approximately 77% unsaturated fatty acids and is high in linoleic acid.

·         High in dietary fiber.

·         Gluten free.

·         High in iron, magnesium, phosphorus, potassium and appreciable amounts of calcium.

·         A rich dietary source of phytosterols, with cholesterol-lowering properties. 

MAIN CULINARY USES OF AMARANTH

·    Amaranth flour – 100% amaranth flour may be used in any recipe that doesn’t require gluten to rise like pancakes, biscuits, flat breads, and pastas. Non-gluten flours like amaranth will not rise in yeast breads, so amaranth flour can only be substituted for about 30% of the gluten containing flour you choose wheat, rye etc.

·      Whole raw amaranth seed – can be boiled for 20 minutes to create a gluten free version of porridge.

·      Amaranth flakes – can be mixed with other cereal grains or added to baked goods, cereal bars and desserts.

·         Sprouted amaranth – goes well in salads or cereals.

BUCKWHEAT

Not belonging to the Poaceae botanical family, buckwheat is not classified as a ‘true’ grain, but rather a ‘pseudo-cereal’. Its nutritional profile, nutty flavour, appearance and culinary applications have led it to be commonly referred to as a grain.

Buckwheat has played an important role in diets around the world, mainly in Asia and Eastern Europe for around 8,000 years. It is neither a grain popular with bucks or a relative of wheat, but rather, its seeds so closely resemble the much larger seeds of the beech tree that the plant has been called “beech wheat,” or buckwheat, ever since.

NUTRITION CREDENTIALS OF BUCKWHEAT

·         High in protein (13-15%), second highest only to oats, and rich in the amino acid lysine.

·         Rich in carbohydrates (mainly starch).

·         Rich in polyunsaturated essential fatty acids, such as linoleic acid.

·         Contains vitamins B1, C and E.

·         Contains higher levels of zinc, copper, and manganese than other cereal grains, and the bioavailability of these minerals is also quite high.

·         High in soluble fiber.

·         A rich source of polyphenol compounds.

·         Gluten free.

MAIN CULINARY USES OF BUCKWHEAT

·         Buckwheat flour – may be used to make gluten free crepes and pancakes. Up to half the rice, bean, sorghum or soy flour in gluten free recipes may be used to make muffins, rolls, bread and cookies. Buckwheat flour also works well as a thickener for sauces, soups and casseroles.

BULGUR

Consists of the precooked, dried, and ground kernels (groats) of durum or other types of wheat. Quick-cooking, fiber-rich (18 grams of fiber per cup) bulgur is the main ingredient in tabbouleh salad and kibbeh meat patties.

BULGUR NUTRITION

Bulgur is not only tasty and quick to prepare, but it’s also very nutritious.

·         Calories: 151

·         Carbs: 34 grams

·         Protein: 6 grams

·         Fat: less than 1 gram

·         Fiber: 8 grams

·         Vitamin B6: 8% of the DV

·         Pantothenic acid: 13% of the DV

·         Manganese: 48% of the DV

·         Copper: 15% of the DV

·         Magnesium: 14% of the DV

·         Iron: 10% of the DV

·         Thiamine: 9% of the DV

·         Zinc: 9% of the DV

CULINARY USES

Coarse bulgur is used to make pottages, while the medium and fine grains are used for breakfast cereals, salads such as kısır, pilavs, breads, and in dessert puddings such as kheer. Bulgur porridge is similar to frumenty, a cracked wheat porridge that was a staple of medieval cuisine.