GRAINS,

LEGUMES,
PULSES, NUTS
& SEEDS
FOD 2190

GRAINS, LEGUMES,
PULSES AND PASTA
Grains and pasta are collectively known as
starches
Some of these foods are vegetables and others
are grasses
Pasta is a prepared product made from grains
Starches are, for the most part, staple foods
All are high in starchy carbohydrates, low in fat,
and used as part of a balanced meal

WHAT ARE GRAINS?

Grains are actually the seeds that come from grasses such as:
Wheat
Rice
Oats
Maize (corn)
And others

RICE
Is a starchy seed of a semiaquatic grass
Rice is used as a staple by more than half of the
worlds population
Its flavour adapts to the foods and seasoning with
which the rice is cooked
Rice is divided into three types based on seed size:
Long-grain (firm and fluffy)
Medium-grain (in-between)
Short-grain (tender & sticky)

IDENTIFYING GRAINS
Types of Rice:
Brown
left whole with bran attached
White
pearled and polished with only the endosperm
remaining
Converted
parboiled to remove surface starch
Instant or quick cooking
fully cooked then flash frozen

IDENTIFYING RICE
Arborio rice

Basmati rice

Brown rice
Converted rice
Wild rice

Wild pecan rice

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ROUXBE RICE BASICS VIDEO

FIND VIDEO PAGE IN WORKBOOK AND FILL
OUT ANSWERS AS YOU WATCH THE VIDEO

[Link]

GRAINS
Grain Components
Hull or husk
Bran
Endosperm
Germ
Most grains are either
Stone-ground (most expensive)
Steel-ground (cracking, grinding, hulling and
pearling)

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WHEAT PLANT

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 Grains can be milled in a number of ways. There are

four common processes:
Cracking: breaking open the hull of the grain.
Hulling: removing the hull from the rest of the
grain.
Pearling: Removing all or just part of the hull,
bran and germ from the grain.
Grinding: Reducing the grain to a meal or powder.
The finished product can range from a coarse
texture to a fine powder.

IDENTIFYING GRAINS
Rice
Long-grain
Medium-grain
Short-grain

Corn
Cornmeal
Hominy
Masa harina
Grits

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IDENTIFYING GRAINS
Other grains
Barley
Buckwheat / kasha
Oats
Quinoa

Wheat
Cracked wheat
Bulgur
Durum wheat
Couscous

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CORN

Cornmeal

Made by drying and

grinding a special
type of corn called
dent.
Often used in breads,
as a coating for fried
foods or cooked as
polenta

Has a gritty texture

and a sweet but
starchy flavour

Hominy

Grits

Is a dried corn that has been

soaked in hydrated lime

Are made by grinding

hominy

This causes the kernels to

swell, loosening the hulls,
which are removed along with
the germ

Used in baked dishes,

served as hot cereal

Flavoring such as
butter and cheese
are common
additions.

Have a soft and chewy texture

and a smoky sour flavour

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OTHER GRAINS
Barley: mild-flavored, hardy grain, used in
soups and stews

Millet: Small, yellow grains with a mild

flavor. Used in breads, cereals, or side
dishes.

Quinoa (KEEN-wah): A small ivory colored,

rice-like grain, and cooks faster than rice.

Kasha: Roasted buckwheat that is hulled

and crushed. Has a pleasant, nutty flavor.
Used as breakfast cereal or side dish.

APPLYING COOKING
METHODS
SIMMERING

RISOTTO

PILAF

Grain

Saut grain

Sweat grain

Boiling liquid

Hot liquid added

gradually

All liquid added at

once

Cover and simmer

Stir constantly

Cover and simmer

ROUXBE HOW TO COOK GRAINS

VIDEO
FIND VIDEO PAGE IN WORKBOOK AND FILL OUT
ANSWERS AS YOU WATCH THE VIDEO

[Link]

PASTA

Pasta is made from unleavened dough of a liquid

(usually egg and/or water) mixed with flour then
extruded or cut into a wide variety of shapes and
sizes
Pasta can be cooked fresh or dried for later
preparation
Pasta is widely used in cuisines of Asia, North
America and Europe

PASTA
There are three main kinds of noodle or pasta: fresh,
dried and pre-cooked. The flour for these noodles can be
made from wheat, rice, corn, and other grains.

Fresh

Dried

Pre-cooked
Often used in soups
or canned pasta.

Pasta is eaten within

a few days of being
made.

Once dried pasta can

last for months or
even years.

IDENTIFYING PASTAS
Italian-Style Pastas
Ribbons and tubes
Shapes
Asian noodles
Wheat noodles
Rice noodles
Bean starch noodles
Buckwheat noodles

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IDENTIFYING PASTAS

TubeStyle
Pastas

Semolina

Italian-Style
Pastas

Shaped
Pastas

ASIAN NOODLES

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PASTA
Cooking Pasta
Pastas are cooked by adding the pasta to boiling water.
The pasta should be added gradually so water continues to
boil rapidly.
The standard for final cooking is called al dente (to the
tooth). If cooking time is extended, the pasta may become
soft and sticky.
If the pasta is to be further baked or simmered with
other ingredients, it should be cooked until almost tender.

LEGUMES
A legume is a simple dry fruit in
which the edible fruit is often
contained within a shell or
pod.

The most well-known legumes

are peas, beans, peanuts and
alfalfa

ROUXBE HOW TO COOK DRIED

LEGUMES VIDEO
FIND VIDEO PAGE IN WORKBOOK AND FILL OUT
ANSWERS AS YOU WATCH THE VIDEO

[Link]

&
nuts grow on trees; composite of seed and
dry fruit found inside of a hard outer shell.
Seeds-is a structure that contains the embryo
of a plant
dry roast - processing of nuts and seed
without the use of oils.

Almonds
have as much calcium as milk, and contain magnesium,
vitamin E, selenium and lots of fiber.
Toasting almonds before using in recipes intensifies
their flavor and adds crunch.
Walnuts
are extremely good for your heart and brain, and
contain ellagic acid a cancer-fighting antioxidant.
Walnuts are the oldest known tree food they date
back to 10,000 BC!
Pecans
have tons of vitamins and minerals like Vitamins E and
A, folic acid, calcium, magnesium, copper, phosphorus,
potassium, manganese, B vitamins, and zinc.
Pecans are the only tree nut native to the United
States.
They are a member of the hickory family and were a
chief winter food of Indians and colonists.

Brazil Nuts
are a good source of protein, copper, niacin,
magnesium, fiber, vitamin E and selenium.
The Brazil nut is a 3-sided nut that is actually the
seed of a wild-growing tree that towers high
above the other jungle growth in South
Americas Amazon River.
Pine Nuts
have Vitamins A, B, D, E, P and contain 70% of
your bodys required amino acids.
They are also known as Indian nut, pinon and
pignolias.
The nut is actually inside the pinecone, which
must be heated in order to be removed. The
labor-intensive process is one of the reasons
that pine nuts are so expensive.
Pine nuts are a primary ingredient in the making
of Pesto Sauce along with basil, garlic, olive oil
and Parmesan cheese.

Flax seeds
great source of omega-3
It also contains a lot of fiber and can reduce your risk of heart disease,
stroke, and diabetes.
Flax seeds are nutty yet pleasantly sweet in taste. Ground seeds often
sprinkled over salads, desserts, particularly sundaes and other ice cream
based preparations.
Flax is widely used in confectionery, as an addition to biscuits, sweets,
muffins and cakes.
Chia Seeds
are incredibly healthy seeds rich in omega-3 oils, protein, anti-oxidants,
calcium, and fiber. Ch-Ch-Ch-Chia!
Chia seeds have no flavor, so you can add a tablespoon to any food you
wish to without altering its flavor. You can even drink them. Add a
tablespoon of chia seeds to 8 ounces of water or juice, and you'll notice
they turn a bit gelatinous.

Hemp Seeds
are a certified superfood with cancer and heart disease
prevention properties.
They are high in protein and fiber, with balanced omega 3
and 6 fatty acids.
Hemp is one of very few plant proteins that supply you with
all the essential amino acids, acids your body can't produce
on its own to build muscle and create protein.
Pumpkin Seeds
are great for your immune system with lots of antioxidants
(carotenoids), omega-3 fatty acids and zinc.
Their slightly sweet flavor profile goes well with a light
dusting of sea salt, and though they are completely edible
in the raw state roasting enhances the nuttiness.
Sesame Seeds
are a good source of calcium, magnesium, zinc, fiber, iron, B1
and phosphorus. They can lower blood pressure, and
protect against liver damage.
Sesame Seeds may be the oldest spice known to man.
Tahini is a ground sesame seed paste thats popular
ingredient in Middle Eastern

Adding Nuts & Seeds into Your Diet

Adding nuts and seeds to recipes improves their nutritional value.

Here are some ways to include nuts and seed in everyday foods:
A. add to baked goods, salads, cereal and yogurt
B. use in meatless dishes to add protein
C. use nut butters and spreads on sandwiches and in recipes

Nutrition Endosperm
Provides energy
* Carbohydrate
* Protein
* Some B Vitamins
Makes up 83% of kernel

Anatomy of a Grain Kernel

Bran
"Outer shell" protects seed
* Fiber
* B Vitamins
* Trace Minerals
Makes up 14% of kernel

Germ
Nourishment for the seed
*Rich source of :
-B Vitamins
-Antioxidants
-Trace Minerals
-Phytochemicals
Makes up 3 % of kernel

A grain kernel
has three basic
parts.
(Percentages are approximate)

Nutrition
What are whole grains?
All grains start out as whole grains. If, after milling, they keep
all three parts of the original grain the bran, the
endosperm, and the germ in their original proportions,
they still qualify as whole grains.

Then what are refined grains?

Refined grains have been milled, a process that removes the
bran and germ. This is done to give grains a finer texture and
improve their shelf life, but it also removes dietary fiber, iron,
and many B vitamins.

Nutrition
What are the health benefits of whole grains?
People who eat whole grains reduce serious health risks
Risk of
Heart disease
Drops
25 36%

Risk of
digestive
cancers drops
21 43%
Risk of
Type 2
Diabetes
drops 21 27%

Risk of stroke
drops 37%

 All products should be stored off the flour in a clean, dry area.
When opened, products
should be placed in airtight
containers and used as soon
as possible.
Some products that contain natural oils, such as brown rice
and wheat germ, should be stored in a cooler to maintain
freshness.

 Grains are cereal products and, there fore, must be

handled properly to avoid spoilage by foodborne
bacteria.
After preparation, grains should be held for service
on a steam table or in a
warmer at or above 135F.
As with any other food product,
grains can be reheated on top of
the stove, in may require the
addition of more liquid.