Guilty food pleasures

[Ish]

OK, as I opined in another thread or another life, I have a weakness for Egg McMuffins and Hash Browns. I could quite happily never eat another Quarter Pounder or similar culinary travesty, but I have this thing...I have to have a couple of these suckers at some point during the annual haulout. Maybe it's because it covers enough tongue surface with grease that I can't taste the bottom paint. (Rich people who have others to sand bottoms for you, I will happily send you some bottom paint dust so you can taste it yourselves).

I'm sure there's worse out there. Pickled egg fans, bring it on. Please leave the sulfur byproducts at home.

[Soñadora]

ha! this would be a looong thread if I listed all the stuff I love to eat but can't or shouldn't.

I too love Egg McMuffins. The sausage ones. They put enough salt/spices to cover the possum taste. And the hashbrowns...they use the same cooking oil/crack mixture as they do for the fries. I just read recently that 1 out of every 8 Americans has worked at McDonalds. So that means there are 7 people around me who haven't.

For me, on board I find great pleasure sitting in the cockpit with a cup of hot coffee and a cinnamon Frosted Pop Tart, untoasted.

[bob perry]

When WHL comes down for Boxing Day I'm going to cook Osso Bucco ( veal shanks). I just did big beef short ribs and they came out fabulous so I know if I just substitute the veal for the beef and this time chop the carrots into bigger chunks I should have it perfect. I'm pretty sure that big bones chock full of marrow are very high in cholesterol but fudge it, I don't give a rat's ass I like to eat the marrow. I dig it out with the end of my fork. My secret ingredient for Osso Bucco is about an hour before they are done I will add about a 1/4 cup of black molasses and an equal amount of red wine vinegar. It adds almost a subtle swet and sour flavor. I'll have WHL let you know what he thinks of them.

[Soñadora]

But Bob, that's real, actual food.

I think Ish and I are talking about a much 'looser' definition of food...:p

[bob perry]

Rick:
I stop at Mickey D's quite often when I'm in a hurry. I usually order the filet-O-fish or a double quarter pounder with cheese. The Double QP stays together while you are driving. I also like the McGriddle with egg and sausage.

But I can tell you this: Ruby, my pup, will eat almost anything but she will not touch a MacDonalds french fry.

I go to a joint in Everett called Ray's. They serve burgers the old way, where you can actually distinguish from what's between the buns. They do their French fries the old way where they go limp and soggy after 5 minutes.
The ex owner of Ray's, my pal Steve, lives accross the street from me. He tells me all sorts of horrid tales about what the big chain burger joints add to thoir food.
I love the way Ray's does greasy fish and chips.

Have you ever found a several month old MacDonalds french fry in you car, down next to the seat?
It's still crisp and yellow. That's just not right. Not natural.

[Tim OConnell]

Rick:
....snip......
Have you ever found a several month old MacDonalds french fry in you car, down next to the seat?
It's still crisp and yellow. That's just not right. Not natural.

LOL. I've found some in a Hertz Rental car once, but not at the Holiday Inn

[Soñadora]

exactly...that's what I'm talking about

I work for the company who makes the stuff they make McDonald's (and actually probably for guys like your 'Ray's' as well) food out of. The only way you can be sure you know what goes into ground 'meat' is to kill the cow yourself and grind it yourself. You may also find kosher or halal meat that has no fillers. Very few wholesale meat providers use 100%, non-filler beef. Keep in mind 'filler' is actually beef in the sense that it came from a cow at some point. And I'm not just talking about the rage over 'pink slime', which is nothing more than pureed beef. Go buy a steak and put it in the blender. What do you get? Pink Slime. But yeah, they put a bunch of other stuff to preserve it that guys like Ray may not have since he most likely buys the meat and cooks it within a day or two. Same with potatoes for french fries.

[bob perry]

Rick:
When I want ground beef aka "hamburger" I buy a chuck roast or some round steak and I ask the butcher to grind it up for me. That way I am pretty certain that I know exactly what I am getting.

Over at my buddy Steve's son's house they have a huge pile of sacks of potatoes in their garage. They chop them up into fry shapes at Ray's.
If you found a Ray's fry under your seat after a month I think it would be green and less than crisp. Not sure you could even pick it up. Actually they are soggy when they are fresh. They taste very good. They leave a nice oil slick in your mouth. Three hours later, as your stomach churns over, you think, "Fuck! Why did I eat that."

[Ish]

exactly...that's what I'm talking about

I work for the company who makes the stuff they make McDonald's (and actually probably for guys like your 'Ray's' as well) food out of. The only way you can be sure you know what goes into ground 'meat' is to kill the cow yourself and grind it yourself. You may also find kosher or halal meat that has no fillers. Very few wholesale meat providers use 100%, non-filler beef. Keep in mind 'filler' is actually beef in the sense that it came from a cow at some point. And I'm not just talking about the rage over 'pink slime', which is nothing more than pureed beef. Go buy a steak and put it in the blender. What do you get? Pink Slime. But yeah, they put a bunch of other stuff to preserve it that guys like Ray may not have since he most likely buys the meat and cooks it within a day or two. Same with potatoes for french fries.

It's not the pink slime per se, which they get by centrifuging bones and ears and other bits, but the elevated levels of ammonia they use to attempt to kill off most of the bacteria. Ick.

[JoeP]

Guilty food pleasures? All of them. And it shows.

[Soñadora]

Bob

sounds like we found a Caterer for the launch of Francis Lee ;)

[kdh]

How about farmed salmon? Most people like it better than wild. To me it tastes like the corn they feed it but it's more tender.

Similar deal with grass-fed cows vs the mass-produced animals.

[JoeP]

I really like a good wild King or Sockeye. They have more oil and taste a lot better IMO. The Copper River run is supposedly better because the fish build up more fat & oil for the long swim up river.

Farmed salmon is bland to me. Also the whitish color of farmed salmon just looks wrong. I suppose that is why they dye them for market.

I also like to support the fishermen. I guess that's part of my heritage. i think Alaska has done a great job of regulating the salmon fishery to maintain sustainability. I wish the lower 48 would catch up with them. The Puget Sound salmon runs have declined markedly because of overfishing.

[kdh]

I agree with you. I'd rather have the flavor than the tenderness. We eat local farm chicken and beef that are raised the old fashioned way. Wild fish also. Slow cooking preserves the flavor but makes the meat tender. Beef Bourgogne and Coq au Vin.

[BeauV]

We get our eggs and chicken from a local place that has 'em running around eating bugs-n-stuff that "normal" chickens would eat. As a result, the eggs have wild ORANGE yokes that are beautiful and they have a strong good taste. The chickens are tougher and a LOT more flavorful. I'll take tough and flavorful over bland and predictable any day. The Admiral says that's why she calls me her "old bird" sometimes.

[Tim OConnell]

Joe, I've caught some Spring Salmon off Tofino which had totally white meat. On the Barbie... sweet, juicy and full of flavour.
Perhaps a Port Alberni albino

The farm Salmon fat keeps it moist but it does lack flavour compared to wild salmon

[JoeP]

Bastard offspring of an illicit affair with an albacore tuna???

[Ish]

Bastard offspring of an illicit affair with an albacore tuna???

Cross-breeding with the halibut. There's nothing like a 200-lb bottom-feeding salmon.

[kdh]

We get our eggs and chicken from a local place that has 'em running around eating bugs-n-stuff that "normal" chickens would eat. As a result, the eggs have wild ORANGE yokes that are beautiful and they have a strong good taste. The chickens are tougher and a LOT more flavorful. I'll take tough and flavorful over bland and predictable any day. The Admiral says that's why she calls me her "old bird" sometimes.

We keep hens at home that we let run around and eat bugs when we're outside to scare away predators. I've watched a hen eat a toad. That was surprising. Chickens are fun animals to have around.

[Ish]

We get our eggs and chicken from a local place that has 'em running around eating bugs-n-stuff that "normal" chickens would eat. As a result, the eggs have wild ORANGE yokes that are beautiful and they have a strong good taste. The chickens are tougher and a LOT more flavorful. I'll take tough and flavorful over bland and predictable any day. The Admiral says that's why she calls me her "old bird" sometimes.

We keep hens at home that we let run around and eat bugs when we're outside to scare away predators. I've watched a hen eat a toad. That was surprising. Chickens are fun animals to have around.

Birds constantly surprise me. I saw a small seagull eat a very large purple starfish on a couple of occasions. It's weird when you can see the damn thing full stretch in their necks. Sure takes them a while to get it down.
No, I never eat gull eggs, but we do eat free range whenever we can. Our friends who raised chickens tried to move to Australia but gave it up as a bad attempt, maybe they will start another flock. They provided us with excellent eggs and honey.

[Tim OConnell]

Funny you should say that about a seagull eating a star fish. I was diving alongside outer wall of the breakwater at the Keystone Ferry terminal and saw a large Sun Star in the shape of a soccer ball. I peeled it back and saw that it was digesting a sea gull !! So the next time you're standing by the water... look out for the killer Sun Star !!

[Boomer]

Joe, I've caught some Spring Salmon off Tofino which had totally white meat. On the Barbie... sweet, juicy and full of flavour.
Perhaps a Port Alberni albino

The farm Salmon fat keeps it moist but it does lack flavour compared to wild salmon

http://www.thinksalmon.com/professor/item/have_you_heard_of_white_fleshed_chinook_salmon/

In Canada we refer to this as white-flesh Chinook, not to be confused with the “spirit salmon” a rare occurrence where the salmon’s exterior and internal flesh are almost colourless, but not albino. The “spirit salmon” result from a recessive gene similar to the spirit bear.
White Chinook salmon are called the spirit salmon.

White Chinook salmon are called the spirit salmon. Photo: Vancouver Aquarium

Flesh

White-flesh Chinook salmon are a natural form of Chinook salmon and more common in some stocks than in others.

Salmon traits are inherited through their genes and colouration is one of those traits. Some traits are recessive and some dominant; however, colouration is a blended gene similar to height in humans. Human offspring are not exactly the height of one or the other of the DNA contributor, but rather a combination.

The colouration in salmon flesh is produced by carotenoids, a photosynthetic natural pigment produced only by phytoplankton, algae, plants, and a limited number of fungi and bacteria. It’s bio-accumulated up the food chain to produce the familiar pink, orange and red colours flesh colours in salmon.
White-fleshed Chinook salmon taste like salmon but look more like tuna.

White-fleshed Chinook salmon looks just like other Chinooks on the outside. Photo: Salmongram

Salmon aren’t alone in showing their carotenoids. Numerous species of birds (flamingos especially) crustaceans, fish and insects are also pigmented with carotenoids obtained from their diet. The distribution and storage of the colouration is determined by each animal’s genes. White flesh still has significant quantities of carotenoids even if we cannot see it with our naked eye.

Carotenoids

This fat-soluble pigmentation molecule has many important roles to play in salmon, humans and other wildlife. Two important ones for salmon are during the development of secondary sex characteristics (in the egg) and sexual maturation of the adult fish (when they spawn).

In salmon eggs carotenoids offer important protection from UV rays and other harmful occurrences. When salmon spawn, carotenoids are redistributed from the flesh to the skin to produce spawning colours.

Salmon accumulate carotenoid from their diet and then deposit it in their muscle tissue. This accounts for 65 percent of a salmon’s body mass! In the muscle tissue carotenoids protects the salmon’s fatty acids and other sensitive cellular components from oxidative stress during their extremely taxing migration hundreds of kilometres to spawn in their natal streams.

Research showed the following average concentrations of carotenoids in wild salmon.

Sockeye salmon range: 30—58 mg/kg, average: 40.4 mg/kg
Coho salmon range: 9—28 mg/kg, average: 13.8 mg/kg
Pink salmon range: 3—7 mg/kg, average: 5.4 mg/kg
Chum salmon range: 1—8 mg/kg, average: 5.6 mg/kg
Chinook salmon range: 1—22 mg/kg, average: 8.9 mg/kg (it has the lowest and therefore displays the white flesh we are familiar with)

[Boomer]

The Wild Salmon Taste-Off: Red Spring vs White Spring
http://www.chefheidifink.com/blog/seasonal/the-wild-salmon-taste-off-red-spring-vs-white-spring/

This evening, our family had a taste-test for dinner. And it all started because of the new guy at the fish counter. He insisted that I buy the White Spring Salmon rather than the usual Red, declaring it superior in every way. I had my doubts. I mean, White Spring looks insipid next to the vibrant Red Spring, and my past experiences with pale salmon have been distinctly unpleasant.

However, because of its glowing review from the fishmonger, I was willing to try it. And I decided the very best thing to do would be to buy some salmon in each colour and compare them side by side at dinner. How would I really know if the White Spring was superior without a taste test?

So I did it. I took a large centre-cut fillet of each colour home. I cooked them very simply: pan-seared over medium heat in butter, with the skin side down to start, and only a bit of salt for seasoning. I cooked them until they were not quite done, and let them rest a few minutes before I served them. We all tried the two salmons plain, no sauce, no dressing, no extra salt or pepper.

Results – Well, this comment from my husband pretty much sums it up: “When I taste the White one I totally think it’s the best, but then I try the Red and think it’s the best, and then I go back to the White and say ‘oh, yeah, that’s the best’, but then I try the Red and think for sure that’s the best. You know?”

Yes, I do know. Both the Red Spring and the White Spring were deee-licious! Superb, superior, spectacular! Seriously, it was impossible to choose which one was better. They both had the Spring Salmon hallmarks of tender, rich flesh, delicious salmony flavour, and that melt-in-your-mouth texture on the tongue. Fresh spring salmon is one of the best eating fish ever, in my opinion.

But, but, but… there were slight differences. The Red was a little drier, less fatty, and had a slightly stronger salmon flavour. The White was moister and richer, with a very mild, almost nutty flavour – it was less identifiably salmony. But really, I am splitting hairs here. My kids, usually the possessors of picky uber-palates, couldn’t tell the difference, and in fact ran with their plates to the counter to snag more of each colour.

My conclusion after this taste-test is that you can’t go wrong with either kind, but if you tend to over-cook your fish, go for the White, and if you like a more distinct salmon flavour, go for the Red. I will probably choose the Red more often, just because I like the colour, and I avoid over-cooking fish in general. But I am very happy to have been introduced to White Spring Salmon. It is really really good.

Extra Info: When I asked the fishmonger about where White Spring comes from and why it is white, he said they are indistinguishable from the Red until they are cut open. About 5% of the Spring catch is white-fleshed, and some runs have a higher percentage of White Spring than that. Their nutritional quality is similar; apparently it is a recessive gene that causes the white-fleshed Spring to display their carotenoids that way. So, unlike other “pale salmon”, who lose colour and flavour due to spawning, White Spring are just born to be different, and still manage to taste delicious.

P.S. My main reason for posting this was to use the word ‘fishmonger’ a few times. Say it with me, draw it out: “fish-m-o-n-g-e-r”. I love it!

[Boomer]

An old bud of mine from when I was in the Seabees, Gary Hall, used to have a fishing guide service in Haines, AK

When his clients would catch a white salmon, they would be disappointed, so he'd give them a red in exchange. Gary used to say they were white because they ate shrimp and krill.

I'm not sure if the articles below and above, dispels that statement or not.

http://archive.constantcontact.com/fs071/1103123744257/archive/1103547974607.html

White King Salmon

Let me tell you a fish story.... this one has all sorts of twists and turns and very little of it can be scientifically proven. The more you research and read about it, the more fantastical (perhaps ridicluous?) it becomes. This is the story of the elusive and delectable White King.
Red and White King SalmonView from Copper River Bridge

We begin with a quote from The Nourishing Gourmet:
"The most succulent and flavorful of all salmon, Ivory salmon is a luminous white fleshed King salmon native to certain rivers of southeast Alaska and Canada. Most salmon get their typical red or pink color from carotene in the food they eat (crustaceans such as shrimp and krill), but white or Ivory Kings are genetically prediposed with an extra enzyme to process carotene rather than collect it. Ivory salmon tends to be milder, silkier and more buttery in flavor than regular Kings. Ivory salmon are rare and difficult to find, but we believe they are worth the search and urge you to splurge should you encounter one at your local market. "

For years the best information we had was that White Kings were exclusively "herring fed" fish, so this extra enzyme theory is new and more realistic information. Knowing what voracious predators salmon are, it was rather difficult to imagine that a salmon was somehow swimming along in the ocean and deciding that they'd really just rather pass on the shrimp dinner. I will also say though, from years of personal experience, that White Kings are not exclusive to Alaska and Canada, we have a population of local Whites that are often caught out of Westport on our family boat.

White King - the belly cut shows the color!whole white king
We've also heard some other interesting information about White Kings but please, take it with a rather large grain of salt! Some sport fisherman claim that they can actually tell by the behavior of the salmon after it hits a lure if it's red or white. Whites, apparently, swim for the bottom while the reds head directly away from the boat. Regardless how they do (or do not) fight on the hook, the reality is that it's impossible to tell if a King is a red or a white from the "outside". They are the same species of fish, Oncorhynchus tshawytscha, and only about one in 20 Kings are white, so they're somewhat limited on the market as well. For years White Kings were sold at a lower price than red but over the past 5-10 years the tide has turned on the color preference and now whites are often several dollars a pound more

http://seattletimes.com/pacificnw/2004/1024/taste.html

The Fairest of Fish

In the current kingdom of salmon, ivory reigns

White king salmon — or ivory king — is now found on menus in top restaurants from Seattle to New York City. But the rare, pale-fleshed fish used to be cast aside as undesirable. In years past, says Professor Don Kramer of the University of Alaska, white king was cheaper than red king; today, it's more expensive.

A white-king salmon is, after all, quite an oddity. No one is sure why about only one in 100 wild kings is white. One theory is that they eat a different diet. The bright-red color of wild salmon comes from a diet of shrimp, krill and crabs that contain carotenoids, natural pigments found in plants and animals. Beta-carotene, which makes carrots orange, is probably the most familiar one. Some scientists believe that white salmon eat mostly squid and fish, which have fewer carotenoids. (Farm-raised fish are fed a diet supplemented with carotenoids to produce the familiar reddish-orange flesh.)

However, many scientists point to genetics instead. Since both white and red kings live in the same waters, it's likely they would consume the same thing. "There must be some genetic reason that these fish don't deposit the colored pigment in their flesh," Kramer says. "But I don't know of any studies that have been done to prove it."

Whether due to diet or genes, the fairer the rarer, and people will pay a premium to eat it. At first glance, you might think you're eating halibut, but the texture and taste are similar to regular king salmon. Dale Erickson, owner of University Seafood in Seattle, says because the fish are scarce, they always sell out right away from his store. White salmon goes for about $6.98 to $12.98 a pound, depending on the season and origin of the fish. While fresh is hard to come by, he does regularly carry a smoked version. "Ivory king has its own flavor and texture, with high oil content," Erickson says. "My wife, Jeanette, won't eat any other kind of salmon."

Erickson is in daily contact with suppliers in Alaska and Canada to learn how many white kings are available. The fish look the same from the outside, so only when they are cleaned is it obvious which are white. King salmon can be caught from Alaska down to Oregon and California, with different areas producing different flavored fish. Although both colors of kings are found in rivers, Erickson's favorite is ocean troll-caught from southeast Alaska.

The Oceanaire Seafood Room chef Kevin Davis eats wild king about three or four times a week in the summer. He loves white salmon, which he describes as milder than red with a distinct flavor all its own. "If it doesn't all get sold to New York, you can get it. If it can be had, I'm going to have it," he says. "I treat the fish with very high respect."

At The Oceanaire, Davis offers a thick, 10-ounce filet of ivory king simply grilled or broiled with olive oil and gray salt for $25.95. Occasionally he also serves the fish grilled with port-soaked cherries, rosemary, smoked almonds and orange zest. "People find ivory king appealing on the menu," he says. "It's a nice alternative to red king."

If you buy the fish yourself, Davis cautions, make sure it is high-quality and fresh. "Don't buy it just for the color," he says. "Make sure you get good fish. It's expensive, but it's worth it."

[GerryH]

Jeez, Boomer, that's a lot of salmon info.

Thanks!

There are a couple of threads going here in the pub that are already showing some of the "best of CA" characteristics; tangential topic meanderings full of real information. I love it.

I like my salmon wild and fresh. I have enough friends that fish that I benefit from the occasional gifted "extra" fish -- in addition to the straight-up invites for salmon feeds. Good stuff. A friend of mine used to fish out of Kodiak, and when he would come through we would eat salmon for days; when he left, I was loaded up with the best smoked salmon I've ever had. He smoked it with an old-timer he met on the island; he never did get the old man's recipe, but did build enough of a relationship that they smoked fish together for a few years. Man, that stuff was good.

I never eat at McDonalds, or any of the chain places. They scare me. If I want something on the fly, I usually stop at a taco truck. Some of the best mexican food I've had has come off of those trucks, or the little mom-and-pop family-run mexican restaurants. My go-to items are carne asada burritos and fish tacos.

Chickens are cool to have around and the eggs and the birds are far better eating when you raise them yourself on bugs
(and toads...) and good clean feed, and just let them run free.

I'm with Bob on the ground beef -- my local grocery store grinds their own, or else I order patties by the case through the restaurant. It comes out of a place up in Portland that is well-known for its beef quality and clean facility -- and the hamburger is 100% ground chuck.

I also eat a fair bit of pizza, drink too much coffee, and every six months or so I get serious craving, which I indulge, for a can of coke with my carne asada burrito.

Guilty pleasure though? Gotta be bacon. What food could be more pleasurable and guilt-inducing than bacon?

[Ish]

Jeez, Boomer, that's a lot of salmon info.

Thanks!

There are a couple of threads going here in the pub that are already showing some of the "best of CA" characteristics; tangential topic meanderings full of real information. I love it.

........

Guilty pleasure though? Gotta be bacon. What food could be more pleasurable and guilt-inducing than bacon?

There is no guilt in bacon. None. Notice they share no letters in common?

[GerryH]

There is no guilt in bacon. None. Notice they share no letters in common?

That's true, they don't. OK, bacon is guilt-free.

What about when I'm sauteing fresh, organic vegetables in organic olive oil and sea salt, and I reach over into the can of bacon fat on the counter spoon a big 'ole glob of bacon fat into the pan?

"Guilt" and "bacon fat" both end in "t"... but, maybe in that case the bacon can be considered more of a seasoning than an actual food, yes?

[Ish]

There is no guilt in bacon. None. Notice they share no letters in common?

That's true, they don't. OK, bacon is guilt-free.

What about when I'm sauteing fresh, organic vegetables in organic olive oil and sea salt, and I reach over into the can of bacon fat on the counter spoon a big 'ole glob of bacon fat into the pan?

"Guilt" and "bacon fat" both end in "t"... but, maybe in that case the bacon can be considered more of a seasoning than an actual food, yes?

That's just common sense. Too much organic stuff can turn you into a turnip.
Beef fat, on the other hand...
My dad used to make a "dripping sandwich", which was standard fare in his youth in the North of England. One slice bread, drop into pan in which roast had just been cooked until it was grey all the way through, fold over and stuff into face. That may have been a factor in his early demise from totally clogged arteries.

[Boomer]

We like our salmon fresh as well, but because we can't always get fresh salmon, we order flash frozen salmon from a friend who fishes out of Cordova primarily for the Copper River run.

My wife is a firm believer in salmon every week and sardine,smelt or candlefish almost daily with lunch and because I like cod, we usually have that once a week as well.

Dr. Pete Knutson who is a professor at Seattle Central Community College, is also a commercial fisherman and sells his flash frozen fish and a wide range of salmon products from canned to smoked through Loki Fish Co.

http://www.lokifish.com/about-harvest.php

http://www.lokifish.com/store-fillets.html

[BeauV]

I have been plowing (and that's the right verb for this) through a book called: "Good Calories Bad Calories" by Gary Taubes (http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?s=books&ie=UTF8&qid=1355604268&sr=1-1&keywords=good+calories+bad+calories)

In it, you'll be amazed to discover just how bizarrely our society has developed its opinions about what is good for you to eat and what isn't. The summary is: Fat doesn't cause heart disease and other terrible things, refined carbs are the culprit. That is a gross over simplification, but the book is worth reading. A baked potato is much much worse for you than four strips of bacon. The refined carbs (like High Fructose Corn Syrup, White Flower, and White Rice) are probably the major cause of an entire series of disease in what we call "western culture." Don't take my word for it, this book is massive and includes foot notes to all the research journals and articles. It turns out, and it should be no surprise, that what gets "recommended" for a "good diet" in the US is primarily based on the economic and political interests of those who have the power to make the recommendation. It does not have anything to do with science. This has been particularly true about the debate over the supposed correlation and/or cause of blood serum cholesterol and dietary cholesterol - it turns out there never was any real science to support a causal relationship.

In any event, enjoy the bacon and the beef. Avoid all the crap with HFC in it (Oreo cookies are the tough one for me to give up) and dodge the white bread and white rice.

The book is worth reading.

BV