Whole and refined grains- What are they?
Whole grains contain the entire grain kernel- the bran, germ, and endosperm (See Pic) I put pic I would like you to use at the bottom of this document.) Examples include whole-wheat flour, bulgur, oatmeal, rye bread, whole cornmeal, and brown rice. Refined grains have been milled-the bran and germ are removed, this process also removes much of the B vitamins, iron, and dietary fiber. Some examples of refined grains are wheat flour, enriched bread, and white rice. Some refined grains are enriched. This means B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to most enriched grains. Basic Cooking Instructions: Rinse: Just prior to cooking, rinse the grain thoroughly in cold water until the water runs clear. Strain them to remove any dirt or debris. Pre-soak: Reduce cooking time and save energy (40%) by soaking hard grains over night, or for 6-8 hours. Cook them right in their soaking water. Boil/Simmer: As a general rul
