Grains! Grains! Grains
Why we need them as well as some tasty ways to make them
What are grains?
How Much Do We Need?
According to the current food guide, My Plate, we need approximately 6-8 servings of grain products per day. This amount depends on a variety of factors such as: your gender, your age, and your activity level. My plate also recommends that half of your grains be whole grains. What does this mean?
How Much is One Serving?
An example of a serving could be:
- 1 slice of Bread
- 1 cup of cereal
- 1/2 cup of cooked rice
Parts of the Grain
Grains have 3 parts, the Bran, Endosperm, and the Germ. The endosperm makes up the largest part of the grain, about 85%. Products can be made from each of these parts individually, such as bran cereals or wheat germ.
Whole Grains versus Refined Grains
What is the difference between whole grains and refined grains? Whole grain products contain all three parts of the grain, the bran, the endosperm, and the germ. Refined grain products only contain the endosperm. Because of this, refined grain products may not have all of the nutrients that whole grain products do, such as B-Vitamins (Thiamin, Riboflavin, Niacin, and Folic Acid) as well as Iron. Through a process called Enrichment, these items can be added back to products that have been refined.
Benefits of the Nutrients found in Grains
Grains are naturally high in nutrients such as dietary fiber, B vitamins (Thiamin, Niacin, Riboflavin, and Folic Acid), and Iron. -Dietary fiber helps aid our bodies in the process of digestion and also helps us to maintain a sense of fullness. It has also been found to help reduce blood cholesterol levels. -B Vitamins help the body obtain energy from the foods we eat. They also help maintain a healthy nervous system. -Iron is essential to carrying oxygen in the blood stream.
A Tasty Granola Treat
Below is a recipe for an easy to make granola bar. Can you identify the whole grain items?
2 cups old fashioned oats
1/4 cup roasted almonds, chopped
1/4 cup roasted sunflower seeds
1/2 cup shredded coconut
1/2 cup dried fruit, chopped
1/2 cup peanut butter
1/2 cup brown rice syrup or 1/2 cup honey
1 teaspoon vanilla
1 cup mini chocolate chip (optional)
Directions:
1 Combine cereal, oats, nuts, seeds, coconut and fruit in a large mixing bowl.
2 Heat the peanut butter, syrup, and vanilla in a small sauce pan until warm. Do not boil.
3 Pour the peanut butter mixture over the cereal mixture. Mix well while syrup is still warm. I use my hands as they are the best tool for this mixing job!
4 Pour mixture into a 9x13 pan.
5 Pack the mixture down firmly with moist fingers or the bottom of another 9x13 pan sprayed with cooking spray.
6 The chocolate lover should sprinkle on the mini chocolate chips at this point and press them in firmly.
7 Cover with plastic wrap.
8 Cool completely.
9 Cut into 24 bars.
10 Wrap individually and store in fridge.