Processing- It can turn a healthy, nutritious food into one that has little nutritional value left and may even make you sick.
Unprocessed or Whole Food- These foods are essentially intact, close to the form in which they grew. None of their essential nutritious parts have been removed, and no unhealthy substances (sugar, salt, oil, or chemicals such as artificial flavors, preservatives, or colors) have been added to them
Minimally Processed Foods- This includes products that are made from Whole Foods, like whole grain flours and pastas; whole grain breads and tortillas; certain soy products like tofu and tempeh; nut butters and unsweetened nondairy milks; and so on.. many of these still contain all the parts of the whole food, but it has often been broken down into smaller pieces. "Nothing bad added, nothing good taken away." These foods are healthy choices, but pay attention to what has been taken away and what has been added.
Highly Processed Foods- These foods have been significantly altered from their original form, often to the point that thy bear no resemblance to something that grew out of the ground or on a tree. Stripped of fiber and other essential parts and often packed with added salt, fat, sugar and chemicals. These food usually have a long ingredient list full of unrecognizable terms and they often make all kinds of health claims on the packaging. "Added Calcium" Heart Healthy" "Fiber Rich". You have probably seen such claims on breakfast cereals, bags of chips, granola bars...too many to name.
Fresh fruits and vegetables often don't have the political clout or the advertising dollar to tout its benefits. "Don't take the silence of the yams as a sign that they have nothing valuable to say about health."
Sweet Potato Fries
2 sweet potatoes cut into sticks
2 tbsp olive oil
1 tbsp jamaican, cajun or caribbean spice blend
Salt and pepper to taste
Place fries in a ziplock bag or large bowl along with the olive oil, juice of one lemon, spice blend of choice.
Toss or stir well to combine, let the fries sit in the flavors for about 15 minutes.
Place them on a cooking sheet and roast in a preheated oven at 425 degrees for 30 to 40 minutes. They are done when a fork goes in smoothly. For crispier fries cook a little longer but stirring them so they don't burn.