Grains:

A Guide for Teens

 

What are some different kinds of grains?

There are many types of grains that you can eat in stews and soups or served as a hot cereal or side dish. Try some of the different grains listed below to add variety to your meals.

 

Barley is a large, brown grain. You can find it in stores sold either as "pearled" or “unhulled.” Pearled barley is processed, while unhulled barley is not processed and has more vitamins, minerals, and fiber. Barley can be eaten in soups, stews, hot cereals, and casseroles. You can also try adding barley to salads or stuffing.
Buckwheat is a reddish-brown plant seed, which can be eaten whole, cracked (broken), hulled (processed), or toasted. Kasha is made from buckwheat and can be used in pilafs, burgers, or in casseroles.
Corn is a grain that grows on a cob with the kernels enclosed in a leafy husk. Corn can be eaten whole or ground into cornmeal, which can be made into foods such as bread or tortillas.
Millet is a small, yellow, and bead-like grain. Millet has a mild, nutty flavor and can be eaten in salads, pilafs, or mixed with pasta.
Quinoa (pronounced keen-wa), is a small, disk-shaped seed with a light flavor and texture. Quinoa can be cooked and used in salads, soups, stews, pilafs, and as a substitute for rice.
Rice comes in many different varieties and is popular world-wide. Brown rice is unprocessed and contains more vitamins and minerals than white rice, which has the outer part removed. When cooked, long-grain rice is fluffier while short-grain rice is stickier.
Wheat is a plant that comes in two forms: winter wheat (planted in the fall) and spring wheat (planted in the spring). Durum wheat is the kind of wheat usually used in pasta products. Bulgur and couscous are both made from wheat.

Nutrition Facts:

½ cup serving	Protein	Fiber	Iron
Barley, pearled	2 grams	3 grams	1 milligram
Brown Rice	2 grams	2 grams	0.5 milligram
Buckwheat	11 grams	8 grams	2 milligrams
Bulgar	3 grams	4 grams	0.9 milligrams
Corn	2 grams	2 grams	0.5 milligrams
Millet	3 grams	1 grams	0.6 milligrams
Quinoa	11 grams	5 grams	8 milligrams
Spring Wheat	15 grams	12 grams	3 milligrams
White Rice	2 grams	0.3 grams	1 milligrams
Winter Wheat	9 grams	11 grams	3 milligrams

 

How do I cook grains?

To cook grains, put 2 cups of cold water in a pot and bring to a boil. Rinse 1 cup of grains in cold water and then drain. Add the drained grains to boiling water and cover pot. Turn down the heat so the water is boiling lightly, or simmering. Cook until there is no water left and grains are slightly chewy. Do not stir or uncover the pot while the grains are cooking.

 

Cooking Tips:
		When making rice, do not rinse before cooking. Allow about 1 ½ hours for brown rice to cook and about 20 minutes for white rice to cook.
		When cooking quinoa, use 1 ½ cups of water for every 1 cup quinoa.

 

Here are two easy recipes to try!

Pilaf

Ingredients:

• 1 ½ cups cooked brown rice (or other grain)
• 3 tomatoes, seeded and chopped
• 1 Tablespoon butter or margarine
• 1 clove garlic, cut-up
• 1 medium carrot, sliced
• 1 cup mushrooms, sliced
• ½ cup chickpeas
• 1 egg, beaten
• 1/8 cup chopped parsley or cilantro
• Black pepper and soy sauce to taste

Directions:

1. Heat butter or margarine in a frying pan.
2. Add onions. Stir onions and cook until soft.
3. Then add carrots and garlic and cook for 5 minutes.
4. Add mushrooms and cook for 10 more minutes.
5. Add garbanzo beans and cook for 1 minute.
6. Add egg and stir until the egg is cooked.
7. Remove from heat and add parsley or cilantro, pepper, and grain.
8. Add soy sauce if needed and serve!

Tabouli

Ingredients:

• 1 cup bulgur
• 2 cucumbers, peeled and chopped
• 3 green onions with tops, diced
• 2 teaspoons salt
• ½ cup lemon juice
• 1/3 cup fresh mint
• 2/3 cup olive oil

Directions:

1. Place bulgur in bowl and cover with 2 cups boiling water.
2. Soak for 30 minutes. Then drain and squeeze out excess water.
3. In a mixing bowl, combine the bulgur, tomatoes, cucumbers, onions, garlic, parsley, mint, salt, lemon juice, and olive oil.
4. Mix and refrigerate for at least 4 hours before serving. Mix again and serve!

Written by the Center for Young Women's Health Staff

 

Updated11/3/2005

 

 

Related Information:

• How to be a Healthy Vegetarian
• Iron and Teens
• Related Links

 

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