More good eats

Ned would like to enlarge his post of yesterday on good healthy foods to eat. In no particular order they are:
10. Bananas: everyone knows about bananas but everyone may not know that industrially-grown bananas are very bad for the environment. Thus, Ned recommends that his friends buy only organic bananas whenever possible. Bananas have lots of potassium and some vitamin C and fiber. But they also have a very high glycemic index; therefore Ned recommends his followers eat bananas not as a snack (Ned hates that word, by the way) but only with other foods, especially whole-grains to slow their absorbtion rate.
9. Cinnamon: this spice has all sorts of good stuff in it and so Ned recommends getting all you can. Try it in coffee and dusted on whole-grain breads. Also make sure to put it in any recipes for cobblers or other desserts.
8. Cumin: Another great spice--full of antioxidants. Great mixed with game meat for meatballs or in rice or dusted on anything you like. Cook with butter or olive oil with onions and garlic. Experiment!
7. Turmeric: Ditto for cumin. Try it in coffee, too.
6. Cardamom: ditto: try it in coffee--great!
5: Salmon: Everyone knows that salmon is good for you because of omega-3s and protein, but you need to eat only wild-caught because the farm-raised is prey to parasites, and generally bad for the local marine environment. Also, since salmon is a carnivore, they feed the farmed animals wild-caught fish, so the impact is doubly bad.
4. Kale: A great green, full of minerals and vitamins, especially if one eats organic, locally-grown kale. Cook briefly with olive oil and garlic, and try some of the good seasonings listed above to see if they fit.
3. Figs: Ned loves figs: many people don't like the texture, so try them dried, but in moderation. They are loaded with minerals and fiber. Organic, of course, if possible.
2. Whole-grain bread: Try making your own with a bread machine you bought at a used stuff store, and mix lots of oats into it. There are plenty of recipes on line, but go easy on the salt.
1. Pinto beans: Ned likes the canned ones, organic of possible. Great for you with minerals, protein and fiber. Mix with whole-grain rice, tomatoes (or salsa), onions, cilantro, and cheese if you like, and you have an extremely wholesome meal. Avoid the enriched-wheat tortillas: use corn if you need a tortilla.