Cooking Grains, Cereals, & Pasta

Transcription

1 Cooking Grains, Cereals, & Pasta Purpose: Prepare grains, cereals, and pasta to maximize nutrition and taste. Cent$ible Nutrition Cookbook Ingredients and cooking utensils for selected recipe Measuring cups and spoons 1. Demonstrate stove-top method to prepare a grain, cereal, or pasta. 2. Refer to Cookbook pages and 144. Select a whole grain item for demonstration. (Examples: brown rice or whole wheat pasta) Cooking Principles: The same cooking techniques are used for cooking most grains (except rice), cereals, and pastas. The amount of water varies with different grains and processing methods. Follow package directions. Generally, add the grain, cereal, or pasta to boiling water. Flavor is improved when cooked grains are held over low, direct heat 5-10 minutes after cooking time is completed. Overstirring will cause stickiness. Grain (for additional information refer to Cookbook pages ) Cooking time for bulgur and wild rice can be shortened by pouring boiling water over them and allowing them to soak for an hour before cooking. Adjust for altitude by adding more liquid and cooking longer. Example: Use 2 1/4 cups (rather than 2) of water for 1 cup of rice. Cook for 25 minutes (rather than 20), or until the water is absorbed. Cereal Prevent lumps in cereal by adding cereal slowly to rapidly boiling water while stirring gently. If the cereal particles are very fine, use part of the water called for and add it cold to the cereal to disperse and separate the particles. Then, add this mixture slowly to the remaining boiling water, stirring gently. Cook the cereal until it is soft and thickened. Prevent the surface from drying and forming a skin by covering tightly with a lid.

2 Pasta (for additional information refer to the Cookbook page 144) To prevent boil-overs, add 1 tablespoon oil to boiling water. Al dente means to the tooth or a slightly firm but tender stage of cooking pasta. To preserve nutrients, do not rinse drained pasta. To prevent sticking, toss cooked, drained pasta with a small amount of sauce or oil. Grains: The Energy Connection; Activity Family and Consumer Sciences, Cooperative Extension Services Wyoming are equal opportunity providers and employers. 0811

3 Master Mix and Quick Breads Purpose: Prepare quick breads from Master Mix and modify recipes for improved nutrition. Cent$ible Nutrition Cookbook Master Mixes Cost Comparison handout Recipe ingredients Measuring cups and spoons Mixing bowls and utensils Oven or electric skillet and wire rack Packages with prices and labels from abiscuit/baking Mix acreamed Soup achocolate Milk Mix Table knives, forks Baking pans Can of spray oil to coat pans Prepare Master Mix (pg 116 of Cent$ible Nutrition Cookbook) using the variety with oat or whole wheat flour for 1/2 of white flour. Select a recipe from pages of the Cent$ible Nutrition Cookbook to prepare. Assignment: Distribute the Master Mixes Cost Comparison sheet. Tell participants the costs for the Master Mixes. Recalculate prices periodically. Have participants compare costs and nutrient content of store mixes. Update prices and packages periodically. Have participants compare costs and nutrient content of store mixes with Cent$ible Nutrition Program mixes. Cooking Principles: Discuss and demonstrate as appropriate for selected recipes. Master Mix Master Mix is a basic baking mix. Numerous quick breads can be made from Master Mix such as biscuits, muffins, corn bread, nut breads, pancakes, waffles, tortillas, and dumplings. Quick breads are made with a quick-acting leavening agent such as baking soda plus an acid (vinegar, sour or buttermilk, or lemon juice) and/or baking powder. Cutting fat into the flour coats the gluten with fat and reduces the amount of gluten that can be formed.

4 Cut fat into flour to resemble course meal. This can be done with two knives or a knife and a fork. Modifying for Improved Nutrition For reducing fat, sugar, and salt content see Cent$ible Nutrition Cookbook pages 22 and 23. To decrease trans fatty acids, substitute canola oil for margarine and other fat solids and reduce the amount slightly. Use 3/4 cup oil for every 1 cup of shortening. (In Master Mix, the oil has already been substituted for shortening and the total amount has been reduced.) To increase fiber, substitute whole-grain flour for all or part of the white flour. Start with 1/3 and increase as tolerance permits. To make oat flour, process oats in a food processor or blender until fine. Altitude Adjustments Because of quick breads firm structure, they can usually be prepared at high altitudes without change, or with only a slight decrease in baking powder. For more information see Cent$ible Nutrition Cookbook page 37. Cooking With an Electric Skillet (when a stove is not available) Place a wire rack in an electric skillet. Pre-heat skillet to 400º Fahrenheit with the lid on and the vent closed. Prepare product and place in an appropriately sized pan that will allow for ample hot air circulation. Place product to be baked in hot skillet on wire rack. Quickly replace lid tightly and open vent to allow the steam to escape. Check product at end of recommended cooking time and extend cooking time accordingly. Product may not brown as well as in a conventional oven. Grains: The Energy Connection; Activity Wyoming are equal opportunity providers and employers. 0811

5 Bread in a Bag and Yeast Breads Purpose: Learn principles of preparing yeast breads and modifying recipes for improved nutrition. Ingredients for Bread in a Bag (Cent$ible Nutrition Cookbook page 137) Resealable heavy-duty, gallon-sized plastic bags Measuring cups and spoons Oven or electric skillet and wire rack Baking pans Can of spray oil to coat pans Prepare Bread in a Bag using whole-wheat, oat, or rye flour for half of the white flour. Cooking Principles: Yeast, gluten formation, modifying recipes, altitude adjustments, and skillet baking. Yeast Yeast is a microorganism used as a leavening agent. Leavening is what gives breads, cakes, muffins, etc. the ability to rise and increase in volume. It imparts a unique flavor to food. Activate yeast using warm water (110º Fahrenheit). If water is too cool, it won t activate yeast, but if it s too hot, it will kill yeast. (Bread in a Bag calls for water at º Fahrenheit because the yeast is mixed with flour and other ingredients which moderate the temperature.) Sugar provides food for yeast. Salt controls yeast s growth. Gluten Formation Once the dough pulls away from the bag, it can be kneaded on a floured surface. Kneading develops gluten (elastic like strands) that provides the structure of bread. Knead until smooth and elastic when stretched (10 minutes). Knead in as little flour as possible, too much makes bread heavy, too little leaves dough sticky. Dough should feel and look like a baby s bottom.

6 Modifying for Improved Nutrition Bread in a Bag uses canola oil instead of butter or margarine. This is a less saturated fat. Add dry milk powder to boost the calcium content. To increase fiber, substitute whole grain flour (whole wheat, oat or rye) for all or part of the white flour. Start with 1/3 and increase to individual tastes and preferences. Aim for 100% whole grain bread. To make oat flour, grind oats in a food processor or blender until fine. Altitude Adjustments In high, dry climates; flour tends to be drier and absorbs more liquid. Bread dough doubles in size faster at higher altitudes. For full flavor development, punch dough down and let rise a second time. For more information see Cent$ible Nutrition Cookbook page 41. Cooking With an Electric Skillet Place a wire rack in an electric skillet. Pre-heat skillet to 400 Fahrenheit with the lid on and the vent closed. Prepare product and place in an appropriately sized pan that will allow for ample hot air circulation. Place product to be baked in hot skillet on the wire rack. Quickly replace lid tightly and open vent to allow the steam to escape. Check product at end of recommended cooking time and extend cooking time accordingly. Product may not brown as well as in a conventional oven. Grains: The Energy Connection; Activity Wyoming are equal opportunity providers and employers

7 Calorie Line-Up Purpose: Compare nutrient density and fat of breads and cereals with other foods. Food Cards (in Reference Materials) Copy food cards front to back so that the picture on the front matches the nutritional information on the back. Cut apart and laminate, if desired. Large cards work best with large groups, small cards work best with individuals or small groups. Nutrient values are based on the U.S.D.A. Nutrient Database CARD LINE-UP (use small cards) 1. Have participants place cards in front of them picture side up. Instruct them not to turn the cards over. 2. Ask participants to arrange the foods in order of decreasing calorie content. 3. Have them turn the cards over to verify their answers and discuss their findings. HUMAN LINE-UP (use large cards) 1. Pass out the 12 cards to participants. Ask participants to hold cards up with the picture side out so no one can see the back side. 2. Have participants arrange the foods (and themselves) in order of decreasing calorie content without looking at the back of the cards. 3. Turn cards over to verify answers. Discussion: What foods were lowest in calories? Were there any surprises? Have participants discuss the nutrients in each food and the amounts of nutrients compared to the calories in the foods. Discuss eating characteristics: foods with more complex carbohydrates tend to be chewy and take longer to eat; high fat foods melt in your mouth and are gone quickly. High fiber foods keep you feeling full longer. Grains: The Energy Connection Activity Wyoming are equal opportunity providers and employers

8 Characteristics of Fiber: Insoluble vs. Soluble Purpose: Show how soluble and insoluble fibers absorb water and lipids differently. 2 clear jars or bowls boiling water measuring cups, dry and liquid oat bran (3 cup and ½ cup) wheat bran measuring spoons cooking oil stirring spoons 1. Add 1/3 cup of each type of bran into separate jars or bowls. 2. Add 1/2 cup boiling water to each jar mix. 3. Add 1 tablespoon oil to each jar. 4. Wait about 20 minutes and then stir each mixture; wait 5 minutes more and observe the difference. Discussion: 1. Soluble fiber acts like a sponge. Oat bran is primarily soluble fiber so it absorbs almost all of the water in the bowl. It also absorbs the oil, demonstrating how soluble fiber can actually soak up and trap oil-like substances like bile acids and remove them from the body. When this happens, the body needs to make more bile acids from cholesterol in the body. This two-step process helps lower cholesterol levels in the body. 2. Wheat bran is mostly insoluble fiber so it separates to some degree from the water, and much of the oil is visible on the surface. This shows that wheat bran adds bulk but does not absorb water or oil-like substances like bile acids. 3. Because fiber can block the intestine, it s important to drink plenty of water each day (8 or more glasses) when following a high-fiber eating plan. Source: Promoting Health in Elderly American Indians through Nutrition Education - Leader s Guide, New Mexico State University, Adapted by Suzy Pelican, MS, RD, Food and Nutrition Specialist University of Wyoming Cooperative Extension Service. 1/04 Grains: The Energy Connection; Activity Wyoming are equal opportunity providers and employers

9 Figuring in Fiber Purpose: Select and consume more high fiber foods. Figuring in Fiber worksheet (website) 1. Distribute handout and share tips for identifying fiber on food labels from Cent$ible Nutrition Cookbook page Brainstorm ways to get more fiber. Use list below to prompt discussion. At Meals Substitute a whole-grain product for a refined product - such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese. Use whole-grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casseroles or stir-fries. Create a whole-grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit. Substitute whole-wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening. Use whole-grain bread or cracker crumbs in meatloaf. Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan. Try an unsweetened, whole-grain, ready-to-eat cereal made into croutons in salads or in place of crackers with soup. Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish. At Snacks Snack on ready-to-eat, whole-grain cereals such as toasted oat cereal. Add whole-grain flour or oatmeal when making cookies or other baked treats. Try a whole-grain snack chip. (Not all corn is whole grain) Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter. 3. Ask participants to take home the worksheet and keep track of fiber foods they eat over a 24-hour period. Ask for results at the next class. Grains: The Energy Connection Activity Wyoming are equal opportunity providers and employers