Cereals and Starch Dishes

Pasta

Any of several variously shaped edible preparations made from a flour and water dough, such as spaghetti.

Fluffy

Soft and light.

Cholesterol

A white crystalline substance found in animal tissues and various foods.

Cholesterol

Normally synthesized by the liver and important as a constituent of cell membrane and a precursor to steroid hormones.

Lignans

Are fiber-associated compounds found in many plant families and common foods, including grains, nuts, seeds, vegetables, and drinks such as tea, coffee, or wine.

secoisolariciresinol diglucoside

The highest concentrations of dietary lignans are found in flaxseed as _________.

Phytochemical

A plant-derived chemical that is not considered an essential nutrient in the human diet but it is believed to have beneficial health effects.

Saponin

Any of numerous substances, occurring in plants, that form stable foams with water, including the components of digitalis and squill that affect the heart and another group that does not affect the heart.

Digitalis and squill

Constituents that affect the heart.

Grains

These are the seeds of certain grasses, the most important of which are wheat, oats, rice, barley, corn, rye and buckwheat.

Whole Grains

The germ, bran, and endosperm part of the grain is what makes it whole.

Grain

Harvested seed of grasses such as wheat, oats, rice, and corn.

Cereal

Any grass cultivated for its edible grain., which is composed of an endosperm, a germ, and a bran.

Caryopsis

These are what cereals are called botanically.

Cereal grain crops

Grown in greater quantities and provide more food energy worldwide than any other type of crop and are therefore staple crops.

Whole Grains

Whole meal or whole grain breads or crisp breads, dark seed breads, whole grain breakfast cereals, wheat germ, brown rice, puffed whole grains, bulgur, quinoa, couscous, popcorn and oatmeal.

Grains

Wheat, barley, oat, rye, corn, rice, millet and triticale.

Cereals

Cake, desserts, white bread, pasta, muffins, sweet or savory biscuits, refined grain breakfast cereals, white rice, pancakes, waffles and pizza.

Wheat

Commonly known whole grain with great potential in recipes.

Barley

Hearty grain with a beautiful nutty flavor.B

Barley

Classic addition to soups and stews.

hulled or whole barley

If you want to pack even more nutrients into recipes that call for barley, opt for ___________.

Oats

Extremely versatile item to have in your pantry.

Oats

Can be added to sweet and savory meals alike.

Rice

Popular gluten-free grain.

Rice

Versatile as a complementary ingredient in a number of dishes across cuisines.

Rye

Higher in fiber, vitamins and minerals than most other whole grains and its distinct earthy flavor, along with its high gluten content.

Rye

One of the most favored grains for bread-making.

Corn

Commonly overlooked as a member of the grain family due to many refined corn products being sold prepackaged and premade.

Corn

Rich in antioxidants, mainly vitamin C and can be woven into a number of recipes.

Quinoa

Has seen a rise in popularity in recent years, becoming many foodies’ go-to side due to its nutritional benefits.

Quinoa

Great healthy substitute in lieu of other refined grains, as it’s high in fiber, protein, essential amino acids and iron.

Bulgur

Dried, ground, precooked kernels of durum wheat and is most known for being the main ingredient in Middle Eastern dishes, such as kibbeh meat patties and tabbouleh salad.

Farro

Ancient Italian whole grain that’s similar in flavor and texture to barley.

Farro

Star of many Tuscan dishes, such as hearty Zuppa di Farro.

Freekeh

Another middle Eastern grain derived from green durum wheat.

Freekeh

Is harvested when the wheat is younger.

Amaranth

Dates back to the time of the Aztecs, becoming popular more recently for its lack of gluten.

Amaranth

Contains all nine essential amino acids, making this peppery-flavored pseudocereal a nutritional ingredient you won’t want to pass up.

Histidine

Biosynthesis of proteins.I

Isoleucine

Helps to make hemoglobin.

Leucine

Protein synthesis, tissue regeneration, and metabolism.

Lysine

For proper growth, and a nutrient responsible for converting fatty acids into energy and helps lower cholesterol.

Methionine

Helps protect the body from damage caused by ionizing radiation.

Methionine

May detoxify harmful substances in the body.

Phenylalanine

Improve memory and learning ability.

Tryptophan

Help make melatonin and serotonin

Threonine

Helps maintain the proper protein balance in the body,

Valine

Helps stimulate muscle growth and regeneration and energy production.

Spelt

Ancient grain commonly found and used in German cuisine.

Spelt

Closely resembles Farro and can be used in recipes that would typically call for it. Leaves your palate satisfied.M

Millet

Can be found in yellow, red, white, or grey varieties.

Millet

Common in Indian dishes, specifically roti, a type of flatbread.

Toasting

_____________ millet before you cook it completely will bring out the flavor of the grain and add more depth to your recipes.

Buckwheat

The small, triangular seeds of _________ deliver a nutty, bitter flavor, along with antioxidants and fatty acids.

Buckwheat

Like many grains, ______ can be milled into flour for baked goods, though it is not ideal for bread.

Khorasan

Also known as kamut, it is a grain derived from Egypt that is high in vitamin E and protein.

Bran

Outer layer of the grain.B

Bran

Fiber, omega-3 fatty acids, vitamins and dietary minerals.

Endosperm

It is the main part of the grain.E

Endosperm

Mainly starch

Germ

It is the smallest part of the grain.G

Germ

Vitamin E, folate, thiamine, phosphorous, magnesium

Whole grain

Contain all three layers of the grain.

1. Fuel for the body

2. Fuel for the mind

3. Early Disease Prevention

Why do we need to eat more whole grain foods?

Lignans

These can lower the risk of coronary heart disease, and slow or turn back cancers in animals.

Phytic Acid

Reduces the glycemic index (GI) of food which is important for people with diabetes and helps protect against the development of cancer cells in the colon.

Saponins, Phytosterols, Squalene, Oryzanol, and Tocotrienols

These have been found to lower blood cholesterol.

Phenolic Compounds

These have antioxidant effects.

Phytosterols

These are compounds found naturally in plants that are structurally similar to cholesterol.

Starch

Odorless, tasteless, white substance, occurring widely in plant tissues and obtained chiefly from cereals and potatoes.

Low-carb diets

Usually involve cutting out most starchy foods.

1/3

Starchy foods such as potatoes, bread, cereals, rice and pasta make up about _ of the food you eat.

1. Fiber

2. Calcium

3. Iron

4. B-vitamins

Starch contains:

Fiber

Is only found in foods that come from plants.

Insoluble fiber

The body cannot digest this type of fiber, so it passes through the gut, helping other food and waste products move through the gut more easily.

Soluble Fiber

This type of fiber can be partly digested and may help reduce the amount of cholesterol in the blood.

Whole grain varieties

Choose _ to increase the amount of fiber in a person’s diet.

Porridge

Perfect as a warming breakfast.

Whole oats with fruit and yoghurt

Good for breakfast.

Whole grain cereals

Opt for _ or mix some in with your favorite cereals.

Rice or pasta

Have more ___________ and less sauce.

Potatoes

These are great choice of starchy food, and a good source of energy, fiber, vitamins and potassium.

Rice and Grains

They are low in fat, good value for money, and give energy to the body.

1. Protein

2. Fiber

3. B-vitamins

Rice and grains also contains:

Bread

Healthy choice to eat especially whole, granary, brown meal, and seeded varieties as part of a balanced diet.

Pasta

It consists of dough made from durum wheat and water, and contains iron and b-vitamins, as well as a small amount of sodium.u

Use by

You’ve got until the end of this date to use or freeze the food before it becomes too risky to eat.

Best Before

You can eat food past this date but it might not be at its best quality.