Foods to avoid

Here's a list of foods to avoid--not religiously, but as a general rule--some occasional backsliding OK as long as one keeps up with one's exercise regime:

White bread in general--mainly devoid of nutrients, low in fiber and protein and with a high glycemic index--bad, bad, bad. This includes white bagels and crackers as well.

Pasta, except for whole grain, for the same reasons as white bread; moreover, it's too easy to overeat because of what it is served with.

Fruit juice except in real moderation, because of the high sugar content. Get your nutrients from whole fruits like apples and oranges, instead of apple and orange juice. And the stuff called "cranberry juice cocktail" is crap.

Mashed, skinned potatoes. Glycemic index off the chart and usually mixed with cream, butter, etc. Now eating whole potatoes--another matter. They are good for you.

Boxed cereal in general, due to its high sugar content, high salt content and low whole grain content. Read the label carefully and avoid high sugar and salt varieties especially.

Canned soups due to the high salt content and loads of artificial ingredients. Again, read the label. Make your own out of low-sodium stock and vegetables, etc.

Commercially mass-produced pies and cakes. Make your own cookies, cobblers and brownies using Ned's recipes.

Artificial sweetners and creamers.

Frou-frou drincks from Starbucks and elsewhere, and avoid large sizes. Get the "tall" size and avoid saying "grande" because it makes you look cosmopolitan.

Watch those mixed drinks with lots of sugar. Bad, bad, bad.

Ned will have more suggestions as the spirit moves him.

More oats goodies!

Since oats are such a wonder food, cheap and wholesome, Ned offers yet another great simple oats recipe, with a twist (not of lemon, regrettably): oats pancakes!
Recipe

Preheat cast iron skillet, when hot add butter.
Mix together
1 cup buttermilk, add more if needed
1/2 c ww flour
1/2 c quick oats, ground in a food processor so they are the consistency of oat bran
1/2 tsp baking powder
1 egg

Mix dry ingredients
beat egg and mix with buttermilk

Add liquid to dry ingredients and mix well but don't beat
Spoon into hot skillet and cook until browned
Serve with fresh fruit like banana and orange slices or blueberries
or molasses and nut butter.

Oats and Mickey D's

Ned is reliably informed that that pantheon of gastronomy, McDonald's, has decided to wade into the nutritious food quagmire, and is now offering oatmeal. Ned suspected that the offering was wolf in sheep's clothing, and today's NYT contains a report from a foodie decrying the lack of anything nutritious in McD's oatmeal offering. Therefore, suspicions confirmed. If Ned's friends want to savor the joys of oats, they can simply buy some quick oats and mix them with hot water, and any goodies they like such as dried fruit, nuts, sesame seeds, molasses, or even fresh fruit. Or they can mix some oats, garlic powder and onion in with ground lamb or buffalo to make patties or meatballs for a nutritious meat entree. Or they can make Ned's oatmeal cookies. The recipe is
2 c. quick oats
1/3 c flour
2 Tbsp cocoa
1 tsp vanilla
1/2 c. butter
1/2 tsp baking powder
1 egg
1/2 c. currants
Mix dry ingredients. Soften butter and mix in. Add currants and egg. Mix completely and, using a tablespoon, drop equal-sized dollops onto a baking sheet, enough to make about 15 cookies. Bake at 350 for 12 minutes, then turn oven off and bake 3-5 minutes more. Cool and enjoy.

If you must eat chips...

Ned apologizes to his many friends for his dearth of posts lately, but promises to be more attentive in future. The truth is, the mental energy necessary to create the Great Saga of the Dwarf Lords and the Magic Negro, posted on Ned's sister blog, was overwhelming and Ned had to rest. But he is now back and advises his friends that if they must eat chips, he recommends chips from Trader Joe's or R.W. Garcia, both of whom make chips with high fiber and relatively low calories and sodium. The fiber may be key, and some contain flax seed, which is pretty good for you even though the body has difficulty absorbing the good fatty acids from flax. Ned advises his friends to eat the chips slowly, and accompany them with a large fuji apple and some vegetable juice, with cheese if desired. It is important to read the label and only get chips with a few ingredients and only those ingredients that a non-biochemist can understand.