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Katrina’s Recipe Considerations

Think Healthy!
What is healthy anyway? I believe foods that are nutrient-dense are healthy. What are nutrient-dense foods? I think of them as foods that are found in the form closest to the way we would find them in the farmers fields and orchards.
• Nutrient-dense foods are those that have a high nutrient/calorie ratio – foods which contain the largest amount of nutrients with the least amount of calories.
• Nutrient-dense foods to encourage are fresh seasonal fruits and vegetables, legumes (beans) & whole grains.

I hear all the time, from teachers and families that it is impossible to tell what a whole grain is. Let me answer this question:
• A whole grain consists of the entire grain seed normally called the kernel. The kernel is composed of the bran, the germ and the endosperm.

The next question I hear is how can I tell if it is a whole grain when I read the food label? Let’s answer that question:
• On the list of ingredients the word “whole” or “whole grain” must appear before the grain ingredient’s name. The whole grain must be the first ingredient listed to qualify as a whole grain food source.

A list of whole grains:
Amaranth, Barley, Buckwheat, Corn including whole cornmeal & popcorn, Millet, Oats including oatmeal, Quinoa, Rice including brown, wild and colored, Rye, Sorghum (also called milo), Teff, Treacle, Wheat including varieties such as spelt, emmer, faro, einkorn, Kamut, durum and forms such as bulgur, cracked wheat and wheat berries

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