When guests arrive for your holiday get-together, give them something to munch while they mingle. I used a mini sifter to sprinkle the xanathan gum. Due to cranberries' very tart natural taste, most commercial cranberry products including sauces, juices, and dried berries for snacking contain added sugar. Its great that you bake your own bread. If preparing cranberries as a sauce, it is best to use a low-sugar recipe and not add too much sweetener. Fiber helps keep your digestive system healthy and efficient. Bring water to a boil, add cranberries and turn off the heat. Adding milk or cream to your coffee and enjoying the naturally sweet taste of milk is a great way to kick the added sugar habit in the morning. Fat: 0 grams. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[728,90],'remodelormove_com-box-3','ezslot_4',173,'0','0'])};__ez_fad_position('div-gpt-ad-remodelormove_com-box-3-0');Yes, dried cranberries should be soaked before consuming. Yes, soaking dried fruit can help to remove some of the added sugar. I followed directions (I think exactly) and when they were done, I even dusted them with powdered Monk Fruit Blend to try to sweeten them up, didnt work. Hi Susan, If you are using pure Besti Allulose you would need to use 1/2 cup + 2 tbsp + 1 tsp in place of Besti Monk Fruit Allulose blend. Add the cranberries, rolling to coat with sugar. How much coffee do you put in a cold brew coffee maker? I wonder what the non-sugar carbohydrates (presumably starches) are? Make sure you defrost them completely first. It's getting easier to find reduced-sugar or sugar-free dried cranberries, but check labels carefully. Don't keep them in the water too long or they will start to break down. It is assumed that the cranberries are treated like many other products imported into Australia. The reward for doing a little extra research? Most of those calories come from the natural and added sugar in the berries, and each serving supplies 33 grams of total carbohydrates. How did they drop from 49% to 12.2% comparing the yellow to grey product? Thanks so much for this recipe. With so much added sugar lurking in granola, cereals, pastries, breads and yogurts, you might as well just call it dessert. If the cranberries were drier in the 61% pack, you could perceivably have more in that pack if the percentage is by weight. Looking at other products the non-sugar carbs in the yellow product look anomalous and the grey more typical. You'll get negligible amounts of fat and protein in dried cranberries less than half a gram of fat and less than 0.1 . They can also be used to provide a sweet flavor in baked goods such as muffins, breads and cookies. Do I still add the oil? Like other brightly-colored fruits and vegetables, cranberries contain antioxidant compounds that may have many benefits for human health. Hi Dawn, I have not tried that with this recipe. This can still leave the fruit with a sweet taste but without as much of the added sugars as before. conventional dried cranberries with sugar) contains 123 calories. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. A. They dont actually taste all that sweet. Instant oats should be avoided, because they will be rapidly converted to sugar. If you crave that apple goodness, have a splash of juice with sparkling water and a squeeze of lime. They can also be added to homemade nut butters and spreads. But when sugar is added to beverages or packaged foods, its more quickly absorbed and burdens the liver. Theyre usually sweetened, flavored, or coated with various types of sugar or syrup. Dried fruit and dental health - how strong is the evidence? Ive already made cranberry muffins, cranberry chicken wrap, and threw some in a simple salad with balsamic vinegar. It turned out really good! This is a wide range and could even be more from different suppliers and also different plant varieties. For best results, turn off the oven and leave the cranberries in there. Use a big kale leaf to make a breakfast burrito or egg salad wrap. This can still leave the fruit with a sweet taste but without as much of the added sugars as before. This helps to create the correct consistency, so that the cranberries are cooked properly, but are still slightly tart and firm. Photo by Kristine Mahan Step 2. Do they have added sugar? If the product is drier, the oil would have a higher nutritional impact as far as concentration goes. Even though orange juice is a natural food, the juicing process eliminates much of the fiber and concentrates the sugar, making it a poor choice. However, if you want to re-hydrate the cranberries before baking, soak them in warm water for about 10 minutes before using them. When substituting dried cranberries for fresh, you may need to adjust the amount of sweetener in the recipe. Craisins are typically used as a garnish or topping for items like salads and oatmeal, but can also be added to snacks, baked goods, and more. Fiber: 3 grams. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. Sugar: 17 grams. The same method should work with other fruit, but have not tried it to confirm. Thank you for posting this! Sign up to save your favorite keto recipes and articles for free! Bring a pot of water to a gentle boil. Hi Judy, Im so sorry this happened. Unlike other sugar substitutes, Besti dissolves completely, delivering all with the same flavor of sugar, with fewer calories and no gritty texture! Hope you liked it, Ruth! Ultimately, soaking dried fruit can help to improve the overall flavor, texture and nutritional value.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[580,400],'remodelormove_com-large-leaderboard-2','ezslot_16',158,'0','0'])};__ez_fad_position('div-gpt-ad-remodelormove_com-large-leaderboard-2-0'); Yes, soaking dried fruit can help to remove some of the added sugar. Raw cranberries (fresh or frozen) are high in nutritional value and fiber while being low in carbohydrates and calories. There has been a lot of research focused on how cranberry supplements and juice may help prevent urinary tract infections, but large scale reviews have not been able to confirm this association. A tablespoon of molasses has 15 grams of sugar so you are, in fact, eating added sugar just not added sugar processed by the food industry! They dont actually taste all that sweet, and Ive eaten almost half the packet while typing this post close to 50g of sugar = ~1000kJ. Hi Julie, You can use powdered monk fruit but I cannot guarantee the results as I have not tested with that sweetener. quantity of that food must contain no less than 25% of the RDI or ESADDI for the vitamin or Carefully remove from the microwave and stir in any remaining sugar granules. Antioxidants are known to repair damage caused to cells by free radicals in the body, which helps protect against chronic disease.. The amount will vary depending on how potent/concentrated your extract is. FoodData Central. Moreover, you can reduce the amount of preservatives added to the fruit, as usually some preservatives are added during the drying process. What happens if humans travel at the speed of light. Many of those products have added sugar. cranberry, dairy-free, dried, gluten-free, keto, low carb, nut-free, paleo, sugar-free, vegetarian. A. Every account Ive seen says that cranberries are a good source (whatever that means) of vitamin C. Every account Ive seen says that cranberries are a good source (whatever that means) of vitamin C. "For claims to the effect that a food is a good source of a vitamin or mineral, the reference Spread. Cover baking sheet with three layers of paper towels and a piece of parchment paper. Use them in place of raisins and toss in muffins, granola, salads, and smoothies, or add them to these healthy dishes to create instant dried cranberry recipes: Learn how to make dried cranberries without sugar they are sweet, soft, and chewy! Dried contain about 2% of that which occurs in the fresh equilivant. Place the cranberries in a mixing bowl. While it has some sugar in it in the form of molasses, it does not have the added sugars and other ingredients of mass-produced breads. Hi Susan, that would work. FDA Announces Qualified Health Claim for Certain Cranberry Products and Urinary Tract Infections. A. (Click the bell icon to be notified when I post a new video.). Like most fruits, dried cherries . Sucralose is Splenda and is produced by chlorination of sucrose, Some deem this a safe product but others say it should be avoided. Our 7-Day Sugar Challenge prompted a number of questions about cutting added sugar from our daily diet. In toto the figures are somewhat rubbery. To cook the cranberries, you can either cook them in a stockpot on the stove with a bit of water, or you can cook them in the oven in a shallow baking dish with some liquid. Here are three good reasons to choose whole fruits versus foods with added sugar or fruit juice. That added natural sweetness boost and an array of nutritional properties make them a great choice. Its pretty much the same principle as drying anything else, like fruit leather. Can I save these outside of the refrigerator, or should I refrigerate or freeze them? Your email address will not be published. Allergic reactions to cranberry have not been reported, but allergy to almost any food is possible. Pour the coconut oil over the cranberries and use a spoon to combine. You can do a lot of things with dried cranberries! Is that added sugar? Save the syrup for cocktails or another batch of cranberries. Squish them down with the back of a large spoon. As the labels are mostly in grams, probably weight. Even if they are unsweetened, dried cranberries are higher in carbs, calories, and sugar than raw berries arethough they do still retain many of the vitamins, minerals, and antioxidants found in raw cranberries. Hi Judy, You can try, but it might still clump a little because the cranberries start to release juices as you mix them with the syrup. Allow the simple syrup to cool for 5-10 minutes. Additionally, it is important to keep an eye on the cranberries so that they do not overcook, as this can result in an off flavor. Yes fresh the Vitamin C content could be high, but when foods are dried usually through heating (either sun dried or kiln dried), the vitamin C is lost. You can mix them with a variety of foods, such as porridge, salads, yogurt, and trail mix. They will soften and start to pop. For those on a gut-healing diet like the GAPS Protocol, watch out! Instead of buying dried cranberries, you can make them yourself at home. The container was really hot, and it wouldnt open to add the oil. Mix gently to coat. When choosing dried cranberries, it is best to look for varieties without added sugar, as this will help to minimize the risk of over consumption of added sugars. Home Keto Recipes Low Carb Keto Snacks How To Dry Cranberries: Sugar Free Dried Cranberries Recipe. Cranberries, like rhubarb, are pretty much inedible without quite a bit of sugar - they are REALLY sour! For measurements, see the recipe card below. Wed LOVE for you to share a link with photo instead. These dishes might include smoothies, cereals, muffins, cakes, and salads. Benefits of Cranberries. For more information, please see our Can you make the dried cranberries with previously frozen fresh berries? Blumberg JB, Camesano TA, Cassidy A, et al. Your email address will not be published. document.getElementById("ak_js_1").setAttribute("value",(new Date()).getTime()); Your email address will not be published. University of Chicago. I make cranberry powder with unsweetened cranberry puree that I dehydrate then powder in a coffee grinder. It will add some carbs, though, if that matters to you. If so this would account for both the anomalies in sugar and apparent non-sugar carbs. did you cut off the ingredient list for the grey product? Spread sugared cranberries in a single layer on a baking sheet; let stand at room temperature 1 hour or until dry. 90 grapes. Preheat the oven to 225 degrees F (107 degrees C). Hi Judy, Yes, I would still recommend using the oil. Bring to a simmer over medium-high heat. Can a few more details be provided about a no-sugar, no-grain breakfast? I found a recipe for dog treats that has dried cranberries. Do you think I can use my air fryer? Please turn Safari reader mode OFF to view ingredients. How they get that much added sugar in there, don't know, but not good. Mustard seed and sage combine with whole berry homemade cranberry sauce to create a dreamy filling that pops with texture and flavor. mineral. Not mentioned on the packet, but surely that means they are a Soooperfood! Cranberry products have several studied health benefits, though more specific research is needed for dried berries: Store berries in the pantry, in an airtight container or glass jar, for up to 1 month. Cranberries, raw. Hi Scott, I have no tried this and cannot guarantee the results, but I think it should work out. Drain cranberries in a colander over a bowl, reserving steeping liquid, if desired. This can be done by increasing the total liquid content by a couple of tablespoons per quarter-cup of dried cranberries that you use instead of fresh. Strawberries, apricots, grapefruit, lemon, limes, cantaloupe, nectarines, oranges, pears, blueberries, peaches, plums, apples and pineapple have glycemic loads of 6 or less. The taste of real cranberry is there not fruit juice like store bought. Heat on medium-high until cranberries pop, 4 to 5 minutes. Photo by Kristine Mahan Step 3. This site is protected by reCAPTCHA and the Google, How To Dry Cranberries: Sugar Free Dried Cranberries Recipe, Why Youll Love These Sweetened OR Unsweetened Dried Cranberries, Tools To Make Sugar Free Dried Cranberries, How To Make Dried Cranberries No Sugar Recipe. I couldnt find one on the packet. The ideal temperature for cooking cranberries is between 200-225 degrees Fahrenheit. FWIW, this is what I ended up with. Compare that to whole fruits. 66 grams per 1 cup. Raisins and dates are about 60 to 65 percent sugar, dried figs and apricots are about 50 percent sugar, and prunes are about 38 percent sugar. Preheat oven to 200F and arrange drained cranberries on a baking sheet. Since cranberries are so tart, most dried versions have added sugar. You can also sprinkle cranberries on yogurt or oatmeal for added sweetness and crunch. Dried fruit with added sugar are also referred to as "candied" fruit. Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. But readers have had a tough time figuring out alternatives to popular grain-based breakfast foods. Just came across your recipe. I am so happy about it. How can I make dried cranberries for dog treat recipes? Fresh cranberries and cranberry juice can be a problem on a low-oxalate diet (used to prevent kidney stones). Raisins are a fruit, and like other types of fruit, it does . Keto Cheesecake Recipe (Low Carb Sugar-Free Cheesecake), Kale And Brussels Sprout Salad Recipe With Bacon, Cranberries And Pecans, Stuffed Delicata Squash with Beef & Cranberries (Low Carb, Gluten-free), No special tools or dehydrator tray needed, 3 grams of net carbs per serving (if preparing sugar-free), No artificial flavors, added juice, or corn syrup. Just how much are we paying for added sugar? Baking the dried cranberries directly from the package can help them to maintain their texture and flavor. Assuming there isnt a standard, youd need to ask the manufacturers. Youll end up with cranberry sauce instead of dried fruit. Hi, I just have a questiondo you need to add the oil? Generally, you should soak them in warm water for about 10 minutes. Remove from heat and stir in vanilla. Plus, they're a good source of fiber and 1 serving of Craisins Original Dried Cranberries meets 25% of your daily recommended fruit . Powered by BizBudding Inc. A quarter-cup of milk contains about 3 grams of a natural sugar called lactose. Hi Annie, Yes, you can use a blend, but powder it first in a coffee grinder or food processor. Dr. Robert Lustig of the University of California, San Francisco, calls grapes little bags of sugar. Enjoy bananas and grapes sparingly and opt for a variety of fruits. You can also snack on them throughout the day or use them in baked goods. By: Author Olin Wade (Remodel or Move Stuff). Puree apple cider and dates in a blender until fairly smooth. I am excited to try this! , Last major update: October 15, 2021 Filed Under: Keto Recipes Low Carb Keto Snacks Recipe Videos Make Ahead Dairy-Free OptionKetoNut-Free OptionPaleo OptionVegetarian ChristmasThanksgiving American FallWinter, Your email address will not be published. Total time depends on humidity and other factors (up to 8 hours total is not unusual). U.S. Department of Agriculture. Love it! Another way to weigh the pros and cons of dried fruit is to look at glycemic load, a measure of how fast your body converts a serving of food into sugar. Photo by Kristine . 3. Drain and rinse in a colander to remove excess syrup or juice. A. Any thoughts? Soaking cranberries helps to soften them and restore their original flavor. 1 cup is not unrealistic at all if you're snacking on trail mix or dried fruit without really thinking about what you're eating, or if you're eating it as a meal replacement. After 2 more hours, check for doneness. Although fresh forms of these berries do have more nutritional value, dried berries come with the added benefit of longer shelf life. Satiety: Processed food is digested quickly as soon as it enters our intestines. A reason for this may be moisture content. Anything above 20 is considered very high. The main concern with dried cranberries is the amount of sugar they may add to your diet. (Bread making is time consuming, so if we all only ate bread we baked, we would probably eat less of it. ) To properly soak cranberries, cover them in hot water and let them sit for at least 15 minutes before consuming. Soluble gluco fibre sounds good but I suspect that it is just a gimic and is simply bulking up the product to reduce the amount of cranberries that you get (everything else is bulking it up too). Registered trademark. Cranberries, dried, sweetened. Sweet alternatives: Try plain, unsweetened yogurt with berries and nuts or sliced apples with sugar-free peanut butter. I cant get allulose anything in Australia; what can I use instead? Reduce heat to maintain a simmer and cook until most of the cranberries have broken down, 13 to 15 minutes. The daily dose was 30 grams. So looking forward to making this. While most fruits make a slow journey through the digestive tract, bananas and grapes are particularly high in fructose given the amount of fiber they contain, so they give us a faster sugar spike. Your daily values may be higher or lower depending on your kilojoule needs. Hi Kaity! Q. Sugar is absent (organic juice concentrate is acceptable). Thank you! Whole Fruit. Made with real fruit and good as a snack or in a recipe, they're gluten free. Cranberries are notoriously tart. Required fields are marked *. Rinse the fresh cranberries. Then I tried to lick my hand to taste it. It will keep the cranberries from drying rock hard. If you dont have a blender like that, an immersion blender would be the next best option, but youll have to use a very small saucepan so the liquid is deep enough to blend. Scan this QR code to download the app now. Additionally, you may need to adjust the amount of liquid used in the recipe due to the dried cranberries water content. I agree that it is mostly likely to be weight as the product has been packaged as a weight rather than volume. YES, also email me a FREE printable keto food list! Spread cranberries on the parchment. Spread out the berries on the lined baking sheet. As a subscriber, you have 10 gift articles to give each month. Halve the cranberries. I did not think to add any sweetener or oil. Before I discovered organic cranberries sweetened with apple juice made by Patience Fruit & Co., the very first organic cranberries with no added sugar on the market. She had to add extra sugar to get the desired taste. A. I plan to try. Addition of cranberry to proton pump inhibitor-based triple therapy for eradication. Let me know if you find a good way of doing it! Portable and Shelf-Stable Thanks for the recipe! Did you see that the table from the George Mateljan Foundation refers to fresh fruit not dried? Can I dry any fruit like this? This sort of tallies with the nutritional information presented in the yellow and white labels in the first post. If you are using them in a recipe such as a cookie, muffin, or cake, you can soak them in juice or alcohol (such as vodka) for 30 minutes to give them an especially plump texture. Protein: 0 grams. In addition, drying the berries changes their proportions, so even dried cranberries without added sweeteners are still high in sugar and carbs than their raw counterparts. Microwave for 1 minute to create a simple syrup. Doing the WHOLE30 and artificial sweeteners are not allowed. Hi Bharat, Theyll store in the pantry for some time but it depends how well you dry them out. Dried cranberries can be a healthy snack and addition to many dishes. No, craisins and dried cranberries are not the same. Industrially processed vegetable oils are not listed. For many years, Ive been buying Woolworths Select dried cranberries. Don't worry if it seems they are melding together. Carbohydrates: 26 grams. Sugar is also a preservative but we doubt that's why most of it is being added. Line a baking sheet with parchment paper. This Thanksgiving Cranberry Deviled Eggs recipe is one of the fastest appetizers to prepare. I hope you like them! Whats the purpose of that? Sure, you can buy completely unsweetened dried cranberries (you canfind them hereif you really want them) but those tend to be very sour, too dry, and hard to find in stores and sweetened dried cranberries that have no added sugar are virtually nonexistent. Cranberries also offer some health benefits, although many of their perks aren't yet conclusive and require more research. High-protein breakfast: Eggs are a high-protein option, and while they are also high in cholesterol, many people can probably eat them in moderation without worrying about heart risks. The content of sweetened dried cranberries varies in other reported analyses, the product seems something of a lucky dip. Hi Terri, These cranberries can last for up to 1 month in an airtight container in the pantry. Both the cranberry sauce and craisins crystalized while drying. Frankly, there doesn't appear to be much of a 'crusty' nature or coating to this bag of dried berries, so I'm not sure . The good news is that dried fruit still has the fiber . Dried fruits add a a natural pop of sweetness to many different recipes, even salads and roasted veggies, which enhances the taste without adding "empty calories." 4. One of the simplest ways to enjoy them is to add them to cereal, oatmeal, yogurt, or granola. Maybe the yellow product was moister or had comparably more oil than the other package. I used my kitchen scissors to cut each berry in half. Hi Susan, If you are using Besti Erythritol you would have to use 1/2 cup + 2 tbsp + 1 tsp Besti Erythritol. I followed everything to the letter. In contrast, dried cranberries with sugar added often contain as much as 58 percent of your DV. Can you substitute stevia instead of Erythritol? Do you think the blender would take care of the clumping factor if I added that to a sugarless syrup? Before using the cranberries in a recipe, make sure they are drained and dried off before baking them. For comparison, per 1/4 cup: Unsweetened dried cranberries: 85 calories, 23g carbs, 20g sugar, 1.5g fiber 2. Let me know if you give it a try! Gut Health: The slow journey of the fiber, fructose and nutrients in whole fruit essentially allows the body to feed the healthy bacteria in our intestine, supporting the health of our microbiome. A. All of these nutrients help to support a healthy immune system, provide energy and maintain healthy blood sugar levels. I can use stevia. Add powdered Besti and avocado oil to the cranberries. Men should have at least 38 grams daily. Cranberries and their bioactive constituents in human health. Preheat your oven to 170F and line a rimmed baking sheet with parchment paper. Additionally, rehydrating and soaking the fruit before eating it will make it softer and easier to chew. Frankly, there doesn't appear to be much of a 'crusty' nature or coating to this bag of dried berries, so I'm not sure how much it will help. If you are considering taking a cranberry supplement or drinking cranberry juice to prevent a urinary tract infection, speak to your healthcare provider before doing so to determine the best treatment for you. As a result, you may see a mix of old and new food labels for another year. Consuming adequate fiber supports both your gut and heart health. Prunes. The perfect gluten-free real fruit snack you can make with less sugar. (You'll also get free recipes via email. Unsweetened dried cranberries calories will be much lower, and the same applies if you use a sugar free sweetener, though. Let us know, and help inspire others! [1] They are used in trail mix, salads, breads, with cereals, or eaten on their own. Heat the Syrup - In a medium saucepan, simmer 1/2 cup water and 1/2 cup sugar for 3 minutes. Many dried cranberry recipes actually use an even lower temperature, but my goal was the highest I could get away with so that they get done faster. I would not skip the hot water process, as it helps to soften the cranberries to give them the right final texture. Wholesome Yum is a participant in the Amazon Services LLC Associates Program. There may be more added sugar by wiehgt in this case, but there could also be more added cranberries. I burned my hand trying the open the container. Stir every minute or two. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. This doesnt have an opening once you put on the lid. Make a vegan breakfast bowl of sweet potatoes, beans and avocado. Remove and discard any soft or brown ones. We hate spam and promise to keep your email address safe. And dare I say they taste better than store bought? Instructions. 2016;5(4):248-251. doi:10.4103/2279-042X.192462. It keeps the heart healthy. They can also be incorporated into main courses such as stews, chutneys, and stuffings. Never dehydrated before. Adding things like raisins or dried cherries and berries to granola, baked goods, yogurt or oats can help decrease the need for added sugar. They would be paleo and natural, but not sugar free or low carb if using honey. Thanks, Susan. Use this method for keto sugar free dried cranberries OR make them unsweetened. Well, I was able to get it blending ok. Cranberries for preventing urinary tract infections. Then I blended it. Just found them in our market and bought 2 bags, determined to learn to dry them. Yes, they can go bad. There is no getting around itcranberries are tart. However, I need them to be sweetener free. Thank you, Kate! New comments cannot be posted and votes cannot be cast. Pour the remaining 1 cups/250 grams sugar into a shallow dish and roll the cranberries, a few at a time, in the sugar until completely coated. U.S. Department of Agriculture. Morning oat-eaters are by far the biggest demographic weve heard from since starting the Sugar Challenge. These cranberries look delicious! Will this work? Serving size in recipe notes above. Finally, you can use dried cranberries to make homemade dessert bars such as Blondies, Brownies, and Rice Krispy Treats. Prunes have a glycemic load of 10, whereas raisins have a glycemic load of 28. Your Sweet Ace in the Hole? It depends on what you plan to do with the soaked dried cranberries. Or regular oats? Overall, we think original dried cranberries are better for health than the reduced sugar version. Subscribe to my YouTube cooking channel for healthy recipes weekly! It's very easy to get much more . I came back with the low-sugar Select and cook complained that they had too much flavour. So the yellow product looks very odd to me, I cannot tell without more data but I wonder if 30% sugar in the yellow product was a reporting error and all along it was actually much more? I create easy healthy recipes that your whole family will love, as well as gluten-free keto recipes all with 10 ingredients or less. They are a good source of dietary fiber, containing 4.2 grams, which is 17 percent of your daily recommended value.. A half cup of cranberries also contains 40 milligrams of potassium, 1.7 percent of your daily value of iron, and small amounts of vitamin C and vitamin A. You can also freeze them for up to two years. This post may contain affiliate links, which help keep this content free. Here you will find simple, healthy dishes made with whole food ingredients, as well as gluten-free, low carb meals -- all with 10 ingredients or less. Cranberries, dried. Remove cranberries with a slotted spoon and transfer to a parchment-lined baking sheet or rack and dry out for 1 hour. The healthiest way to eat cranberries is to eat them raw, as that has the highest nutritional content.

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