Which Grain for Your Culinary Creation?- #8

This is #8 in a series that started 8 Jan 2018 listing useful facts on several varieties of grains used in  recipes.

• Wheat – High levels of protein, fiber, iron, B vitamins, thiamin, niacin, magnesium, phosphorus and zinc are among the nutrients in whole wheat. Studies have shown that the insoluble fiber in wheat bran may help fight colon cancer and at the very least is beneficial for digestion. Wheat contains gluten but has a multitude of health benefits. There are many types and forms of wheat available for cooking/baking. Based on 1/4 cup of dry grain, wheat contains 158 calories, 1 g total fat, .25 g saturated fat, o mg cholesterol, 1 mg sodium, 32.75 g carbs, 5.75 g dietary fiber and 7.5 g protein. Here are some facts for Hard Red Winter Wheat. HRWW may be for making flour and in yeast breads. This whole wheat may be used as an added ingredient, but not the primary ingredient, in pies and pastry. If soaked, it may also be used in pilafs & side dishes.
• White rice – The husk, bran and germ have been removed (polished) from white rice which allows it to cook rapidly. Removal of these items makes it the least nutritious of rice varieties although it is the most popular of all varieties. White rice is often enriched with nutrients such as iron, thiamin and riboflavin to restore some of the lost nutritional value. If you are gluten intolerant, flour milled from rice is an excellent choice for your use. Rice is available in many varieties that retain the bran and germ, making them more nutritious. These include brown rice, red rice, black rice and brown basmati, to list a few. Based on 1/4 cup dry grain, rice contains 171 calories, 1.25 g total fat, .25 g saturated fat, 0 mg cholesterol, 3.25 mg sodium, 35.75 g carbs, 1.5 g dietary fiber and 3.75 g protein. Both long grain and medium grain white rice may be used for making flour. Both rices may be used as an added ingredient, but not the primary ingredient, in yeast breads and pies & pastry. They may also be used in pilafs & side dishes and are considered fast cooking.
• Wild rice – Being slightly higher in protein than most other whole grains, wild rice is a good source of fiber, folate, magnesium phosphorus, manganese, zinc, Vitamin B6 and niacin. One study of wild rice determined it to be high in antioxidants while other studies showed it to be effective in lowering cholesterol and other lipids. Based on 1/4 cup dry grain, wild rice contains 146 calories, 1.5 g total fat, .25 g saturated fat, o mg cholesterol, .5 mg sodium, 30.5 g carbs, 4.25 g dietary fiber and 5.75 g protein. Wild rice may be used for making flour and as an added ingredient, but not the primary ingredient, in yeast breads and pies & pastry. It may also be used in making pilafs & side dishes.

Keep your fork

 

 

 

 

 

 

 

i