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Charlyn Fargo on

Q: What is a refined grain?

A: Refining grain strips away the fibrous bran and nutrient-rich germ, leaving only the starchy endosperm. Without the fiber, the remaining carbohydrates are rapidly digested and absorbed, which can cause spikes in blood sugar. White flour and the many products made from it, including white bread, desserts, pastries, many cereals and crackers, white rice and rice flour are examples of refined grain foods. Whole grains include barley, brown rice, buckwheat, bulgur, farro, freekeh, oats, quinoa, spelt, wheatberries and minimally processed products made from these and other grains.

RECIPE

Most of us love seasonal foods. Squash is abundant now as fall arrives -- butternut, spaghetti, crookneck. If you haven't tried them for a while, don't wait for Thanksgiving. Roasted squash is packed with flavor and is an amazing source of vitamins A and C, iron and calcium. This recipe for roasted Brussels sprouts, butternut squash and dried cranberries is from Hy-Vee.

ROASTED BRUSSELS SPROUTS, BUTTERNUT SQUASH AND DRIED CRANBERRIES

Servings: 4

 

1 pound butternut squash, peeled and cut into 3/4-inch chunks

1 pound Brussels sprouts, trimmed and halved

2 tablespoons plus 1 teaspoon extra-virgin olive oil, divided

1/2 teaspoon kosher sea salt

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