whole grains

Steamed: Bring liquid to a boil in a large saucepan. Stir in grain. Cover. Reduce heat to low and simmer until tender. Drain extra liquid if needed.

When kids help make healthy food, they are more likely to try it. Show kids how to:

❁ measure grains and liquids.

❁ package cooked grains for the freezer.

❁ Look for whole wheat flour as one of the first ingredients on a product you buy – breakfast cereals, pasta, breads.

❁ Substitute whole wheat flour for up to half the flour in a recipe - try it in cookies, pancakes, pizza crust, muffins or breads.

Depending on their skills, show kids how to:

❁ Measure flours and other dry ingredients

❁ Mash bananas

❁ Crack and beat eggs

❁ Use a ¼ cup measuring cup to dip and pour batter

Rolled Oats - whole oats are steamed and rolled into flakes

Old Fashioned - thick flakes; has the most texture; cooks in 5 minutes

Quick Oats - steamed longer and rolled thinner; softer texture; cooks in 1 minute

❁ Look for whole wheat flour as one of the first ingredients on a product you buy – breakfast cereals, pasta, breads.

❁ Substitute whole wheat flour for up to half the flour in a recipe - try it in cookies, pancakes, pizza crust, muffins or breads.

Kids Can!

Cook grains in large batches to use later:

❁ Divide cooked, cooled grains into single-use amounts in freezer bags or containers. Label and date. Refrigerate or freeze.

❁ Use refrigerated cooked grains within 3-4 days. Use frozen cooked grains within 2-3 months.

■ Heat, air and light can make whole grains taste and smell rancid. Store whole grains in:

❁ Look for the whole grain stamp on packaged foods.

❁ Use cooked whole grains for salads, breakfast bowls, or a dinner side dish.

❁ Try whole grain pasta. It is firm and has a nutty taste.

❁ Bulk bins allow you to buy just the amount you need or can use within a month or two. Cost may be less than packaged grains.

❁ Whole grains should smell faintly sweet and pleasant or have no odor at all. Avoid grains that smell unpleasant or musty.