Cereal and Starch Dishes

• Types of grains, whole grains, and cereals


  • Wheat
  • Barley
  • Oats
  • Rice
  • Rye
  • Corn
  • Quinoa
  • Bulgur
  • Farro
  • Freekeh
  • Amaranth
  • Spelt
  • Millet
  • Buckwheat
  • Khorasan
• Cereals/grains


  The seeds of certain grasses, the most important of which are wheat, oats, rice, barley, corn, rye and buckwheat
• Barley is a commonly known whole grain with great potential in recipes
• Bran


  The outer layer of the grain (fiber, omega-3 fatty acids, vitamins and dietary minerals)
• Endosperm


  The main part of the grain (mainly starch)
• Pasta


  Any of several variously shaped edible preparations made from a flour and water dough
• Quinoa is the dried, ground, precooked kernels of durum wheat and is most known for being the main ingredient in Middle Eastern dishes
• Farro is an ancient Italian whole grain that's similar in flavor and texture to barley
• Rye grain is higher in fiber, vitamins and minerals than most other whole grains and its distinct earthy flavor, along with its high gluten content, make it one of the most favored grains for bread-making
• Lignans

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


  Can be partly digested and may help reduce the amount of cholesterol in the blood
• Grains


  The harvested seed of grasses such as wheat, oats, rice, and corn
• Whole grains


  The germ, bran and endosperm part of the grain is what makes it whole. These different components make up for the reason why whole grain is very healthy
• Whole grain food sources


  • 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
• Refined grain food sources

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


  • A commonly known whole grain with great potential in recipes
• Barley

  • A hearty grain with a beautiful nutty flavor, barley is a classic addition to soups and stews. If you want to pack even more nutrients into recipes that call for barley, opt for hulled or whole barley
• Oats


  • An extremely versatile item to have in your pantry, oats can be added to sweet and savory meals alike
• Rice


  • A popular gluten-free grain, rice is versatile as a complementary ingredient in a number of dishes across cuisines
• Rye


  • Rye grain is higher in fiber, vitamins and minerals than most other whole grains and its distinct earthy flavor, along with its high gluten content, make it one of the most favored grains for bread-making
• Corn


  • Corn is commonly overlooked as a member of the grain family due to many refined corn products, such as tortillas and cornmeal being sold prepackaged and premade. Corn is rich in antioxidants, mainly vitamin C and can be woven into a number of recipes
• Quinoa


  • The pseudocereal quinoa has seen a rise in popularity in recent years, becoming many foodies' go-to side due to its nutritional benefits. Quinoa is a great healthy substitute in lieu of other refined grains, as it's high in fiber, protein, essential amino acids and iron
• Bulgur

  • Bulgur is the 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


  • Farro is an ancient Italian whole grain that's similar in flavor and texture to barley. Farro is the star of many Tuscan dishes, such as hearty zuppa di farro
• Freekeh


  • Freekeh is another Middle Eastern grain derived from green durum wheat. Unlike bulgur, which is made from durum wheat berries, freekeh is harvested when the wheat is younger
• Amaranth


  • 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
• Spelt

  • Spelt is an 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
• Millet


  • The gluten-free millet grain can be found in yellow, red, white or grey varieties. This grain is 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 the buckwheat pseudocereal deliver a nutty, bitter flavor along with antioxidants and fatty acids. Like many grains, buckwheat can be milled into flour for baked goods, though it is not ideal for bread
• Khorasan


  • Also known as kamut, khorasan is a grain derived from Egypt that is high in vitamin E and protein
• 3 major parts of grains

  • Germ (Vitamin E, folate, thiamine, phosphorous, magnesium)
  • Endosperm (mainly starch)
  • Bran (fiber, omega-3 fatty acids, vitamins and dietary minerals)
• Whole grains

  Contain all three layers of the grain
• Whole grains


  Provide a steady stream of fuel to both the brain and muscles to support performance in the classroom and outdoor activities
• Whole grains


  Due to their high fiber, vitamins and antioxidant properties, consumption has been associated with improved cognition
• Whole grains


  Play a foundational role in establishing healthy dietary patterns and can protect long-term health and reduce the risk of developing chronic disease such as Cardiovascular disease, Cancer and Type 2 Diabetes
• Benefits of whole grain cereals

  • Low in saturated fat, but is a source of polyunsaturated fats, including omega-3 linoleic acid
  • Cholesterol-free
  • High in both soluble and insoluble fiber, and resistant starch
  • An excellent source of carbohydrates
  • A significant source of protein
  • A good source of B-group vitamins, including folate
  • A good source of many minerals, such as iron, magnesium, copper, phosphorus and zinc
  • A good source of antioxidants and phytochemicals that can help lower blood cholesterol levels
• Lignans


  These can lower the risk of coronary heart disease, and slow or turn back cancers in animals
• Protective chemicals in whole grains

  • Lignans
  • Phytic acid
  • Saponins, phytosterols, squalene, oryzanol & tocotrienols (lower blood cholesterol)
  • Phenolic compounds (antioxidant effects)
• Starch


  An odorless, tasteless, white substance occurring widely in plant tissues and obtained chiefly from cereals and potatoes