Whole Grains

• Foods made from wheat, rice, oats, cornmeal, barley or other grains are considered a grain
  product. There are two subgroups: whole grains and refined grains. Whole grains contain the
  entire grain kernel. The process of refining grains to make flour and other products removes
  the fiber and some of the nutrients from the grain. Therefore, select at least half of your grains
  from whole grain sources. Whole grain sources grown in Montana include whole wheat bread,
  oatmeal, whole corn and hulled barley. Although most refined grains are enriched—the
  nutrients are added back following processing—they are lacking in the fiber of the original
  whole grain.

• Keep whole grains and flour stored in a cool, dry place in airtight containers. To extend shelf
  life, store in the refrigerator or freezer for up to six months.

• Whole grains differ from refined and enriched grains because they consist of the entire grain,
  bran, endosperm and germ. All of these parts make a more nutrient dense grain product. The
  outer layer called the bran contains insoluble fiber, B vitamins, trace minerals and
  phytochemicals and protein. The center of the grain, called the endosperm, contains
  carbohydrates, protein and soluble fiber. The innermost center is oily and contains Vitamin E
  and B, healthy fats, protein and trace minerals. Including whole grains as part of a balanced
  diet is associated with lower body weight and a reduced risk of diabetes, cancer and other
  diseases.

Breakfast.

• Use in parfaits, prepare hot for cereal, or roast with dried fruit to make granola.

Ground.

• Grains can be ground using electric or hand mills. Depending on the types of grain,
  the flour can be used in products such as breads, muffins, cake, crepes, tortillas, or various
  desserts.

Pasta.

• Whole grain pasta tends to be tougher because it contains bran and germ, thus
  requiring a longer cooking time. To cook, use approximately 1 cup pasta to 6 cups water or
  broth, bring to a boil then simmer for 8‐12 minutes or until tender. Add to cold salads with
  chopped vegetables or make a hearty entree with tomato sauce and chopped vegetables.

Pilaf, Rissoto, Soups, Stews, or Stir-fry.

• Add cooked grains for additional nutrients and
  texture.

Pop.

• Drizzle cooking oil in a heated pan and add seasonings. Put several corn kernels in
  the pan. When the kernels pop, add 1/3 cup corn kernels evenly in the pan, cover with lid
  and remove from heat for 30 seconds. Return to heat and gently shake the pan while
  kernels pop.

Salad.

• Chill grains a􀅌er cooking. Combine with chopped vegetables, such as tomatoes and
  broccoli, then toss with a balsamic, Italian, or another vinaigre􀆩e dressing. Add to a pasta
  or green salad for fiber and texture. Ideal for wheat berries and hulled barley.

Season.

• For added flavor, cook grains in water with broth, or diced tomatoes. To enhance
  flavor, experiment with low‐sodium seasonings such as experiment with allspice, basil,
  cinnamon, chili powder, celery seed, cloves, garlic, ginger, nutmeg, oregano, sage, and thyme.