Grains Category

Table of Contents

  1. Contents of Grains


Learn to cook nutritious, whole grains for salads, side dishes, breakfast, main dishes, and more.

A Kernel Of Wheat

A Diagram of a kernel of wheat is depicted here.  The bran layers contain B-Vitamins
and fiber and account for about 15% of the grain by weight.  The germ contains Vitamin
E which is an anti-oxidant.  The Endosperm is the starch and about 80% of the grain.
The wheat kernel, sometimes called the wheat berry, is the seed from which the wheat plant grows. Each tiny seed contains three distinct parts that are separated during the milling process to produce flour. The kernel of wheat is a storehouse of nutrients essential to the human diet.


..about 83 percent of the kernel weight. It is the source of white flour. The endosperm contains the greatest share of the protein in the whole kernel, carbohydrates, iron as well as many B-complex vitamins, such as riboflavin, niacin, and thiamine.


..about 14 1/2 percent of the kernel weight. Bran is included in whole wheat flour and is also available separately. Of the nutrients in whole wheat, the bran contains a small amount of protein, larger quantities of the B-complex vitamins listed above, trace minerals, and indigestible cellulose material also called dietary flour.


..about 2 1/2 percent of the kernel weight. The germ is the embryo or sprouting section of the seed, usually separated because of the fat that limits the keeping quality of flour. Of the nutrients in whole wheat, the germ contains minimal quantities of protein, but a greater share of B-complex vitamins and trace minerals. Wheat germ can be purchased separately and is included in whole wheat flour.

Refined flour looses between 48-98% of the many naturally occurring vitamins and minerals.
There are estimated to be 26 vitamins and minerals in a kernel of wheat.

Only Vitamins B-1, B-2, and B-3 and folic acid and iron are added to white flour in a synthetic
form and this is called enrichment. 

This graphic depicts how we are being robbed of nutrients when we eat refined foods.

Urban Homemaker

Curried Quinoa Pilaf

Curried Quinoa Pilaf
adapted from The Versatile Rice Cooker

Quinoa is a high protein, natural whole grain which cooks into a nutty flavorful side dish. It is easily interchanged with rice in many dishes.

2 TB butter
1 C. quinoa, rinsed with cold water, drained
1 tsp curry powder
1/2 C. chopped onions
1 garlic clove, minced
1/3 C. coarsely grated carrot
1/2 tsp lemon zest
1 TB lemon juice
1/4 lb. fresh mushrooms, chopped
2 C. water
1/4 C. slivered toasted almonds
fresh cilantro leaves for garnish, optional
salt and freshly ground pepper

Turn cooker on and melt butter. Add curry powder and cook 1-2 minutes to bring out curry flavor. Add onions, garlic, carrot, and mushroom pieces. Cook, stirring, 1-2 minutes. Add water, quinoa, salt, pepper, lemon zest and juice. Cover rice cooker and cook until it shuts off. Put in serving dish and top with almonds and cilantro.

Urban Homemaker

Learn from the Ant by Kathie Palladino

Learn from the Ant

Ed note: 
The following article originally appeared in New Harvest Homestead Newsletter, September 2007.  It is reprinted by permission.

Many years ago I came upon a section of
Scripture which speaks of learning from the ant.
(Proverbs 6:6-11). How silly, I thought, as I pondered
the pesky ants that kept sneaking into my kitchen and
raising havoc. They would build nests in every nook
and cranny until I would find the rascals and bait
them with a Terro trap. Thinking my ant miseries
were over, I confidently began leaving sweet foods
on the counter again. However, it wasn’t long before
a larger army of more stout ants had begun running
through the food and out a minute hole in a window
ledge. The worst thing was they had trampled all over
my husband’s double-death-chocolate-suicide cake
and were now carting pieces of it to their nest.

Disgusted and in a rage, I marched outside with
determination–death to my foe! My goal: destroy the
nest and destroy the problem. However, little did I
know, I was to learn a valuable lesson from these
pests. In knocking down the ant’s nest, I discovered a
priceless treasure, the meaning of the verses in
Proverbs 6.

As I dismantled the nest, which was
partially above ground, to my amazement I saw
sections. One section contained eggs and another
food. While I chopped away, the worker ants were
scurrying around trying desperately to remove the
eggs and the ant queen to a safer location. However,
what really caught my attention was their unique
storage of food. These little fellows really understood
the meaning of being prepared.

It didn’t take me long to realize that they didn’t go
to a local grocery store and purchase little jars, bags,
and packages of prepared foods. No, these little
geniuses stored whole foods and stored them in bulk.
At this point, my journey began.

T hose who have attended Kitchen2 classes and
been to the website,, have found
many exciting ways to purchase and save a lot of
money. That savings has allowed us to purchase a
newer car, a freezer, a refrigerator, and a second
kitchen in our home–Kitchen2.

So, if you want to be prepared, here are some

Speaking of being prepared, I have to thank the
Lord for first using the "ant" to teach me a much
needed lesson; and then adding to that a Force-5
hurricane, which destroyed our home in FL and the
blizzard of ‘93 that we experienced in NC.

Both of these events left us without electricity and water for
weeks. Our small food supply was destroyed when
the hurricane hit our home; and, basically there was
no way to obtain food after the blizzard hit. We were
not prepared. However, through the Lord the ant has
taught us to manage our home, to be alert and to be
prepared–not only for our own family needs, but
giving us a willingness to help others.

Kathie Palladino, Murphy, NC
Urban Homemaker
Powered by KnowledgeBuilder