Week 3: Whole Grains – Home Assignment #3

Cooking Lab: A variety of preparations including side dishes, main courses and dessert

  • Nutrition and quality in whole vs processed grains
  • Whole grains in meals- brown rice, quinoa, polenta, oats, barley, cornmeal

Home Assignment

Over the past couple of weeks, we have had you assess your pantry to see if what you have on hand is what you need to prepare food that is nourishing and promotes healthful cooking and eating habits. We’ve  also talked about being efficient and planning ahead, so last week we asked you to purchase a larger than usual volume of produce and use in a variety of ways.

This week, we’re putting a spotlight on whole grains. The 2015 Dietary Guidelines for Americans (DGA) recommend that we eat more than half of our dietary grains as whole (to achieve fiber recommendations) and that we consume at least three servings of whole grains every day – ideally, we should eat more like 4 – 7 servings, depending on age, gender, and caloric requirements. A serving size equals approximately ½ cup of any cooked whole grain.

Here’s your opportunity to work toward meeting the DGA recommendations, we would like you to select and prepare one whole grain in bulk and keep it in the refrigerator for the week and use it in at least three different recipes throughout the week.  At least one of these recipes should be a breakfast item. Be sure not to go overboard on how much you make ahead, as you may end up growing tired of eating it – use the “Approximate Yields” posted below as a guide.

  • Please share know how you used the whole grain in your weekly menu and discuss whether it changed the way you plan and/or prepare food.

Please be sure to check the category box  “Home Assignment 3” and uncheck the category box “General” for your blog post this week.

**OPTIONAL HOMEWORK CHALLENGE**  Find a gluten based recipe (one that uses wheat, rye, or barley)  that you like to use, and prepare that recipe using an alternative to gluten.  Describe what you did and how it worked.  Feel free to use any online resource.

Approximate Yields for select grains:
Amaranth: 1 cup dry = 2.5 cups cooked
Hulled barley: 1 cup dry = 3.5 cups cooked
Brown rice: 1 cup dry = 3 cups cooked
Brown basmati rice: 1 cup dry = 3.5 cups cooked
Buckwheat: 1 cup dry = 4 cups cooked
Bulgur: 1 cup dry = 3 cups cooked
Millet: 1 cup dry = 3.5 cups cooked
Wheat berries (including Kamut, farro, einkorn, emmer, spelt): 1 cup dry = 3 cups cooked
Quinoa: 1 cup dry = 3 cups cooked
Polenta (coarse cornmeal): 1 cup dry = 2.5 cups cooked
Wild Rice: 1 cup dry = 3 cups cooked


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