---

SUGGESTED ADDENDUM TO EXISTING MATERIALS

The initial printing of this book was in 2007 and although the materials in the book are still valid, there have been some additional items that would enhance the view of “Magic Foods.” The following is a list of some possible additions to the book:

• Blue Corn
• Chia Seeds
• Greek Yogurt
• Quinoa
• Resistant Starch
• Sprouted Grain Bread
• Sprouting Beans & Seeds

---

Sprouted Grain Bread

GL: Low

Sprouted grain bread is a modern twist on an ancient practice: allowing whole grains to sprout before grinding them into flour. This simple step unlocks nutrients, increases digestibility, and reduces the glycemic impact compared with regular bread. Sprouting lowers starch content and boosts antioxidants, fiber, and certain vitamins, making it a healthier option for people watching blood sugar. Today, brands such as Ezekiel 4:9 have expanded sprouted grain products into multiple forms—including loaves, English muffins, tortillas, buns, and cereals—so you’re not limited to sandwich bread alone.

Knock Your Sprouts Off [Aldi’s 24.7 ¢/oz.], Sprouted Multigrain [Publix 26.6 ¢/oz.], Ezekiel 4:9 [WAL 31.4 ¢/oz.]

---

Perfect portions: 1 slice
Choose one slice of sprouted whole-grain bread as a serving. Look for brands that list whole sprouted grains (like wheat, barley, millet, or lentils) as the first ingredient.

Health Bonus
Sprouting grains increases folate, vitamin C, and antioxidants while reducing antinutrients like phytic acid, which normally block mineral absorption. Studies suggest sprouted bread has a gentler effect on blood sugar than traditional whole-wheat bread, and the extra fiber helps you feel full longer.

Cooks Tips

• Store sprouted bread in the freezer to keep it fresh — it spoils faster than regular bread.
• Toast lightly to bring out its nutty, sweet flavor.

Menu Magic

• Use sprouted bread for sandwiches to boost nutrition without spiking blood sugar.
• Make a breakfast toast with avocado, tomato, and a sprinkle of chia seeds.
• Try sprouted bread cubes in homemade stuffing or as a base for French toast.

Related recipes: Avocado Toast with Sprouted Grain Bread, Sprouted Bread Stuffing

---

Greek Yogurt (in addition to existing Yogurt section)

GL: Low

While regular yogurt is already a healthful food, Greek yogurt deserves its own spotlight. It’s strained to remove much of the liquid whey, resulting in a thicker texture and double the protein. This makes it especially satisfying for breakfast or snacks, and a great substitute for higher-fat ingredients in recipes.

---

Perfect portions: ¾ cup plain
One serving provides about 15–20 grams of protein and a good dose of calcium.

Health Bonus
The extra protein helps keep blood sugar steady and supports muscle health. Greek yogurt also tends to have lower lactose, making it easier to digest for people sensitive to dairy. Like other yogurts, it contains probiotics that support gut and immune health.

Cooks Tips

• Choose plain, unsweetened Greek yogurt to avoid hidden sugars.
• Use full-fat versions in moderation for creamier taste and better satiety.

Menu Magic

• Swap sour cream or mayonnaise with Greek yogurt in dips, dressings, or deviled eggs.
• Use it to marinate chicken or lamb — the lactic acid tenderizes meat while adding flavor.
• Stir into soups to add creaminess without the heaviness of cream.

Related recipes: Greek Yogurt Tzatziki, Greek Yogurt Berry Parfait

---

Blue Corn

GL: Medium

Blue corn, a staple of Indigenous food traditions, has become popular for its earthy flavor and unique color. The pigments that give blue corn its vibrant hue are anthocyanins — the same antioxidants found in blueberries. Blue corn tortillas, chips, and even breads provide more protein and a lower glycemic index than their white or yellow corn counterparts.

---

Perfect portions: 2 small tortillas or 1 ounce chips
Look for minimally processed blue corn products without added oils or excess salt.

Health Bonus
The anthocyanins in blue corn have been linked to better heart health and reduced inflammation. Compared with white corn, blue corn products generally have more protein, more fiber, and less starch, making them a smarter choice for blood sugar management.

Cooks Tips

• Warm blue corn tortillas briefly on a skillet to enhance flavor.
• When buying chips, check for baked or lightly fried versions to keep fat lower.

Menu Magic

• Use blue corn tortillas for tacos filled with beans, grilled chicken, or roasted vegetables.
• Pair blue corn chips with guacamole or salsa for a colorful snack.
• Try blue cornmeal in cornbread or muffins for a nutty, earthy twist.

Related recipes: Blue Corn Tacos with Black Beans, Blue Corn Muffins

---

Quinoa

GL: Low

Quinoa, often called a “super grain,” is technically a seed but cooks like a grain. Originating in the Andes, quinoa is naturally gluten‑free, rich in fiber, and one of the few plant foods that provides all nine essential amino acids. It comes in several varieties—white, red, and black—each with slightly different textures and flavors.

---

Quinoa Salad

Perfect portions: ½ cup cooked

Health Bonus

Quinoa provides complete protein, making it an excellent choice for vegetarians and vegans. It is high in magnesium, iron, and antioxidants, and has a low glycemic load. Its combination of fiber and protein promotes satiety and steady energy.

Did you know?
Rinsing quinoa before cooking helps remove saponins—natural compounds that can taste bitter. Many brands pre‑rinse, but giving it a quick rinse at home ensures the best flavor.

Cooks Tips

Simmer quinoa in broth instead of water for added flavor. Let it rest after cooking to absorb moisture fully. Use different colors of quinoa together for variety and visual appeal.

Menu Magic

• Toss into salads with beans, vegetables, and vinaigrette.
• Use instead of rice as a side dish or stir‑fry base.
• Make quinoa porridge for breakfast with fruit and nuts.
• Form into patties with beans or vegetables for veggie burgers.

Related recipes

• Mediterranean Quinoa Salad
• Quinoa & Black Beans
• Quinoa Veggie Burgers

---

NOT IN THE ABOVE BOOK:

4 Antioxicants to LOWER BLOOD SUGAR

• Vitamin C 🥦
  • Red bell peppers (~125–190 mg)
  • Kiwi (~90 mg)
  • Broccoli (~80–90 mg)
  • Brussels sprouts (~75–85 mg)
  • Citrus fruits (~50–70 mg)
• Eriocitrin🍋
  • Bergamot (Citrus bergamia)
  • Lemons
    • Lemon peel (zest)
    • Lemon juice
  • Limes
• Epigallocatechin-3-Gallate🍃☕
  • Matcha green tea
  • Green tea
  • White tea
  • Oolong tea
  • Green tea extract
• Selenium🥜
  • Brazil nuts
    • ~70–90 mcg selenium per nut
    • Typical intake: 1 nut = ~80 mcg
  • Fish (tuna, sardines, salmon)
    • ~40–90 mcg per 3–4 oz serving
    • Typical intake: 1 serving = ~60 mcg
  • Eggs
    • ~15–20 mcg per large egg
    • Typical intake: 1 egg = ~18 mcg
  • Sunflower seeds
    • ~20–25 mcg per ¼ cup
    • Typical intake: ¼ cup = ~22 mcg
  • Meat or poultry (turkey, chicken, beef)
    • ~25–40 mcg per 3 oz
    • Typical intake: 1 serving = ~30 mcg
  • Selenium Safety Warning
    • Recommended daily intake (RDA): ~55 mcg/day
    • Upper safe limit: 400 mcg/day
    • Do NOT exceed this limit regularly—chronic excess can cause hair loss, brittle nails, nerve issues, and digestive upset.

---

Ingredient	Calories (kcal)	Carbs (g)	Fiber (g)	Sugars (g)	Fat (g)	Protein (g)	Sodium (mg)	Carbs %DV	Fiber %DV	Sugars %DV*	Fat %DV	Protein %DV	Sodium %DV	Notes
Black beans + corn (4 Tbsp total)	45.60	8.94	2.22	0.96	0.40	2.46	1	3.3	7.9	1.9	0.5	4.9	0.0	Good fiber, Low sugar
Cucumber (1 slice)	2.10	0.50	0.07	0.24	0.02	0.09	0	0.2	0.2	0.5	0.0	0.2	0.0	Low sugar
Romaine lettuce (1 cup)	8	1.55	0.99	0.56	0.14	0.56	4	0.6	3.5	1.1	0.2	1.1	0.2	Good fiber, Low sugar
Red bell pepper (3 slices)	23.20	4.50	1.57	3.15	0.23	0.75	2	1.6	5.6	6.3	0.3	1.5	0.1	Good fiber, Low sugar
Manzanilla olives (4)	11.60	0.30	0.26	0	1.22	0.08	124	0.1	0.9	0.0	1.6	0.2	5.4	Good fiber, Low sugar
Red onion (1/4 cup)	16	3.72	0.48	1.68	0.04	0.44	2	1.4	1.7	3.4	0.1	0.9	0.1	Low sugar
Broccoli sprouts (1/2 cup)	17.50	2.65	1.75	0.65	0.20	1.40	26	1.0	6.2	1.3	0.3	2.8	1.1	Good fiber, Low sugar
Mung bean sprouts (1 Tbsp)	2.40	0.47	0.14	0.33	0.02	0.24	0	0.2	0.5	0.7	0.0	0.5	0.0	Good fiber, Low sugar
Red radishes (2 medium)	1.40	0.31	0.14	0.17	0.01	0.06	4	0.1	0.5	0.3	0.0	0.1	0.2	Good fiber, Low sugar
Ground black mustard seed (1/4 tsp)	2	0.10	0.10	0	0.10	0.10	0	0.0	0.4	0.0	0.1	0.2	0.0	Good fiber, Low sugar
Strawberries (2 medium)	7.70	1.85	0.48	1.18	0.07	0.17	0	0.7	1.7	2.4	0.1	0.3	0.0	Good fiber, Low sugar
Raspberries (2 large)	3.10	0.72	0.39	0.26	0.04	0.07	0	0.3	1.4	0.5	0.1	0.1	0.0	Good fiber, Low sugar
Chicken breast, cooked (1.5 oz)	70.10	0	0	0	1.53	13.18	31	0.0	0.0	0.0	2.0	26.4	1.3	Low sugar
Bacon bits (1 Tbsp)	28	0	0	0	2.20	2	115	0.0	0.0	0.0	2.8	4.0	5.0	Low sugar
Cindy’s Tangerine Vinaigrette (2 Tbsp)	35	8	0	7	0	0	120	2.9	0.0	14.0	0.0	0.0	5.2
Cindy’s Sweet Basil (2 Tbsp)	220	8	0	6	22	0	190	2.9	0.0	12.0	28.2	0.0	8.3
TOTAL	493.70	41.61	8.59	22.18	28.22	21.60	619	15.1	30.7	44.4	36.2	43.2	26.9	Good fiber, High sodium

Daily Values used: 2,000 kcal; Carbs 275g; Fiber 28g; Fat 78g; Protein 50g; Sodium 2,300mg; Added sugars 50g. “Sugars %DV*” uses the Added Sugars DV as a proxy when only total sugars are available. Highlights: “Good fiber” marks items with ≥3g fiber or fiber/carbs ≥0.2; “High sodium” marks ≥20% DV per item.

📋 Alphabetized Master List (A–Z)

Item / Variety	PLU Code
Apples – Braeburn	4101
Apples – Fuji	4131
Apples – Gala	4133
Apples – Golden Delicious	4020
Apples – Granny Smith	4017
Apples – Honeycrisp	3283
Apples – Jonagold	4145
Apples – McIntosh	4019
Apples – Pink Lady/Cripps	4128
Apples – Red Delicious	4016
Apricots	4218
Artichoke – Baby	4520
Artichoke – Large	4084
Asparagus – Green	4080
Asparagus – White	4521
Avocados – Large	4225
Avocados – Small	4046
Bananas – Baby/Manzano	4234
Bananas – Organic	94011
Bananas – Regular	4011
Beets – Bunched	4540
Blackberries	4239
Blueberries	4240
Broccoli – Bunched	3082
Broccoli – Crown	4060
Brussels Sprouts	4550
Cabbage – Green	4069
Cabbage – Napa/Chinese	4555
Cabbage – Red	4554
Cabbage – Savoy	4552
Cantaloupe – Large	4319
Cantaloupe – Regular	4050
Carrots – Bunched (with tops)	4562
Carrots – Loose	4094
Cauliflower – Green	4558
Cauliflower – Orange	4560
Cauliflower – Purple	4559
Cauliflower – White	4079
Celery	4070
Chard – Green	4587
Chard – Red	4586
Cherries – Dark/Sweet	4026
Cherries – Red	4045
Cilantro	4889
Clementines	4450
Corn – Sweet, White	4590
Corn – Sweet, Yellow	4078
Cranberries (fresh)	4333
Cucumbers – English/Seedless	4593
Cucumbers – Slicing	4062
Dates	3048
Eggplant – Globe	4081
Eggplant – Japanese	4599
Figs	4266
Garlic – Elephant	4610
Garlic – Regular	4608
Ginger Root	4612
Grapefruit – Red/Pink	4027
Grapefruit – White	4285
Grapes – Black Seedless	4056
Grapes – Green Seedless	4022
Grapes – Red Globe	4636
Grapes – Red Seedless	4023
Green Beans	4066
Guava	4299
Honeydew Melon	4034
Jalapeño Peppers	4711
Kale – Green	4627
Kale – Red	4623
Key Limes	4306
Kiwi – Golden	3279
Kiwi – Green	4030
Lemons – Large	4033
Lemons – Meyer	4305
Lemons – Regular	4053
Lettuce – Butter/Boston	4632
Lettuce – Green Leaf	4640
Lettuce – Iceberg	4061
Lettuce – Red Leaf	4075
Lettuce – Romaine	4076
Limes – Regular	4048
Mango	4051
Mushrooms – Brown/Cremini	4086
Mushrooms – Portobello	4648
Mushrooms – White	4085
Nectarines – White Flesh	3035
Nectarines – Yellow Flesh	4036
Okra	4655
Onions – Green/Scallions	4666
Onions – Red	4082
Onions – Sweet/Vidalia	4659
Onions – White	4663
Onions – Yellow	4093
Oranges – Blood	4381
Oranges – Navel	4012
Oranges – Valencia	4388
Papaya	4052
Parsley – Curly	4899
Parsley – Flat-Leaf	4901
Passionfruit	4397
Peaches – White Flesh	4401
Peaches – Yellow Flesh	4038
Pears – Bartlett	4024
Pears – Bosc	4026
Pears – D’Anjou (Green)	4025
Pears – D’Anjou (Red)	4416
Peas – English	4672
Peas – Snow	4674
Peas – Sugar Snap	4675
Peppers – Green Bell	4065
Peppers – Orange Bell	4690
Peppers – Poblano/Pasilla	4707
Peppers – Red Bell	4688
Peppers – Serrano	4709
Peppers – Yellow Bell	4689
Pineapple	4029
Pomegranate	3127
Potatoes – Red	4728
Potatoes – Red Long	4073
Potatoes – Russet	4072
Potatoes – Sweet	4749
Potatoes – White	4729
Potatoes – Yellow (Yukon Gold)	4075
Radishes – Bunched	4089
Radishes – Loose	4742
Raspberries	4054
Spinach – Baby (bagged)	4816
Spinach – Bunched	4090
Squash – Acorn	4750
Squash – Butternut	4760
Squash – Kabocha	4762
Squash – Spaghetti	4785
Squash – Yellow Crookneck	4783
Squash – Yellow Straightneck	4782
Squash – Zucchini	4067
Strawberries	4028
Tangerines	4055
Tomatoes – Cherry	4799
Tomatoes – Grape	4796
Tomatoes – On the Vine	3151
Tomatoes – Roma/Plum	4664
Tomatoes – Vine Ripe	4064
Turnips	4811
Watermelon – Mini	3421
Watermelon – Regular (seeded)	4031
Watermelon – Seedless	4032
Yams – Garnet	4074
Yams – Jewel	4816

---

🥬 Grouped by Category (Table Format)

Category	Item / Variety	PLU Code
Fruits – Apples 🍎	Red Delicious	4016
	Golden Delicious	4020
	Granny Smith	4017
	Fuji	4131
	Gala	4133
	Honeycrisp	3283
	Braeburn	4101
	Jonagold	4145
	McIntosh	4019
	Pink Lady/Cripps	4128
Fruits – Other 🥑🍐🍊🍌🥝	Apricots	4218
	Avocados – Small	4046
	Avocados – Large	4225
	Bananas – Regular	4011
	Bananas – Organic	94011
	Bananas – Baby/Manzano	4234
	Cantaloupe – Regular	4050
	Cantaloupe – Large	4319
	Cherries – Red	4045
	Cherries – Dark/Sweet	4026
	Grapefruit – Red/Pink	4027
	Grapefruit – White	4285
	Lemons – Regular	4053
	Lemons – Large	4033
	Lemons – Meyer	4305
	Limes – Regular	4048
	Limes – Key	4306
	Oranges – Navel	4012
	Oranges – Valencia	4388
	Oranges – Blood	4381
	Clementines	4450
	Tangerines	4055
	Dates	3048
	Figs	4266
	Guava	4299
	Kiwi – Green	4030
	Kiwi – Golden	3279
	Mango	4051
	Papaya	4052
	Passionfruit	4397
	Peaches – Yellow Flesh	4038
	Peaches – White Flesh	4401
	Pears – Bartlett	4024
	Pears – Bosc	4026
	Pears – D’Anjou (Green)	4025
	Pears – D’Anjou (Red)	4416
	Pineapple	4029
	Pomegranate	3127
	Watermelon – Seedless	4032
	Watermelon – Regular (Seeded)	4031
	Watermelon – Mini/Personal	3421
	Honeydew Melon	4034
	Galia Melon	4317
	Canary Melon	4326
Berries 🍓	Blackberries	4239
	Blueberries	4240
	Cranberries (Fresh)	4333
	Raspberries	4054
	Strawberries	4028
Vegetables – General 🥬🌽🧄	Artichoke – Large	4084
	Artichoke – Baby	4520
	Asparagus – Green	4080
	Asparagus – White	4521
	Beans – Green	4066
	Beets – Bunched	4540
	Broccoli – Crown	4060
	Broccoli – Bunched	3082
	Brussels Sprouts	4550
	Cabbage – Green	4069
	Cabbage – Red	4554
	Cabbage – Savoy	4552
	Cabbage – Napa/Chinese	4555
	Carrots – Bunched (with tops)	4562
	Carrots – Loose	4094
	Cauliflower – White	4079
	Cauliflower – Green	4558
	Cauliflower – Orange	4560
	Cauliflower – Purple	4559
	Celery	4070
	Chard – Red	4586
	Chard – Green	4587
	Cilantro	4889
	Corn – Sweet, Yellow	4078
	Corn – Sweet, White	4590
	Cucumbers – Slicing	4062
	Cucumbers – English/Seedless	4593
	Eggplant – Globe	4081
	Eggplant – Japanese	4599
	Garlic – Regular	4608
	Garlic – Elephant	4610
	Ginger Root	4612
	Kale – Green	4627
	Kale – Red	4623
	Lettuce – Iceberg	4061
	Lettuce – Romaine	4076
	Lettuce – Green Leaf	4640
	Lettuce – Red Leaf	4075
	Lettuce – Butter/Boston	4632
	Mushrooms – White	4085
	Mushrooms – Brown/Cremini	4086
	Mushrooms – Portobello	4648
	Okra	4655
	Onions – Yellow	4093
	Onions – Red	4082
	Onions – White	4663
	Onions – Green/Scallions	4666
	Onions – Sweet/Vidalia	4659
	Parsley – Curly	4899
	Parsley – Flat-Leaf	4901
	Peas – Snow	4674
	Peas – Sugar Snap	4675
	Peas – English	4672
	Peppers – Green Bell	4065
	Peppers – Red Bell	4688
	Peppers – Yellow Bell	4689
	Peppers – Orange Bell	4690
	Peppers – Jalapeño	4711
	Peppers – Serrano	4709
	Peppers – Poblano/Pasilla	4707
	Potatoes – Russet	4072
	Potatoes – Red	4728
	Potatoes – White	4729
	Potatoes – Red Long	4073
	Potatoes – Yellow (Yukon Gold)	4075
	Potatoes – Sweet	4749
	Radishes – Bunched	4089
	Radishes – Loose	4742
	Spinach – Bunched	4090
	Spinach – Baby (Bagged)	4816
Vegetables – Squash 🎃	Squash – Acorn	4750
	Squash – Butternut	4760
	Squash – Kabocha	4762
	Squash – Spaghetti	4785
	Squash – Yellow Crookneck	4783
	Squash – Yellow Straightneck	4782
	Squash – Zucchini	4067
Vegetables – Tomatoes 🍅	Tomatoes – Vine Ripe	4064
	Tomatoes – Roma/Plum	4664
	Tomatoes – On the Vine	3151
	Tomatoes – Cherry	4799
	Tomatoes – Grape	4796
Vegetables – Roots 🍠	Turnips	4811
	Yams – Garnet	4074
	Yams – Jewel	4816

---

🍎🥦 Produce Emojis – Quick Reference

Emoji	Produce	Unicode	HTML Entity
🍎	Red Apple	U+1F34E	🍎
🍏	Green Apple	U+1F34F	🍏
🍐	Pear	U+1F350	🍐
🍊	Orange (Tangerine)	U+1F34A	🍊
🍋	Lemon	U+1F34B	🍋
🍌	Banana	U+1F34C	🍌
🍉	Watermelon	U+1F349	🍉
🍇	Grapes	U+1F347	🍇
🍓	Strawberry	U+1F353	🍓
🫐	Blueberries	U+1FAD0	🫐
🍒	Cherries	U+1F352	🍒
🍑	Peach	U+1F351	🍑
🥭	Mango	U+1F96D	🥭
🍍	Pineapple	U+1F34D	🍍
🥝	Kiwi	U+1F95D	🥝
🥥	Coconut	U+1F965	🥥
🥑	Avocado	U+1F951	🥑
🍅	Tomato	U+1F345	🍅
🥦	Broccoli	U+1F966	🥦
🥬	Leafy Greens (Lettuce, Kale)	U+1F96C	🥬
🥒	Cucumber / Zucchini	U+1F952	🥒
🌽	Corn	U+1F33D	🌽
🥕	Carrot	U+1F955	🥕
🥔	Potato	U+1F954	🥔
🍠	Sweet Potato / Yam	U+1F360	🍠
🎃	Pumpkin (stand-in for Squash)	U+1F383	🎃
🧄	Garlic	U+1F9C4	🧄
🧅	Onion	U+1F9C5	🧅
🫑	Bell Pepper	U+1FAD1	🫑
🌶️	Hot Pepper (Chili, Jalapeño)	U+1F336	🌶

(Serves 2)

Story

I first made this dish several years ago — at about three in the morning — just experimenting with what I had on hand. I wanted a pasta that wasn’t heavy and tomato-saucy, but still felt complete and satisfying. What I ended up with surprised me: every bite had a different character — a piece of shrimp, a bit of smoky kielbasa, a juicy zucchini slice — and the onion and tomato melted into the background, supporting everything without overpowering it. I’ve made it many times since then, always happy with how balanced and colorful it is. *Can you tell the AI was rewriting this? I can.

---

Ingredients

• ~40 medium pasta shells (about 2¾ oz dry; ~20 shells per serving)
• 6 oz shrimp, peeled & deveined
• 3–4 oz kielbasa, sliced thin
• 1½ medium zucchini, halved & sliced
• ½ small onion, diced
• ½ cup halved cherry tomatoes (or 1 small tomato, diced)
• 1 clove garlic, minced
• 1 tbsp olive oil, divided
• ¼ tsp crushed red pepper flakes
• Salt & freshly ground black pepper
• ¼ cup reserved pasta water (or a splash of broth)
• Optional: fresh parsley or basil + Parmesan

---

Method

1. Cook the shells in salted water until just al dente. Reserve a splash of cooking water, then drain.
2. Brown kielbasa in ½ tbsp oil over medium-high heat until caramelized; remove.
3. Sear shrimp briefly in the same pan until just pink; remove.
4. Sauté zucchini & onion in remaining oil until golden at the edges. Add garlic, red pepper flakes, and tomatoes. Cook until the tomatoes just soften.
5. Combine everything: return shrimp, kielbasa, and pasta to the pan. Add a splash of pasta water and toss until coated.
6. Season to taste and serve hot, topped with fresh herbs or Parmesan if desired.

---

Notes

• Minimal tomato: Just enough to lightly tint the sauce pink and add brightness.
• Balanced bites: No single ingredient dominates — you taste zucchini, shrimp, and kielbasa in turn.
• Make-ahead option: Cook shells ahead and chill — reheating them adds resistant starch, lowering glycemic impact.

And note the Revere Ware Pan. I bought this in 1978 and am still using it in 2025. Wow!

---

INSTANT POT MINI VERSION (OH MY!)

INGREDIENTS

• 1 clove garlic, minced (or garlic powder)
• 1/4 jalapeno, diced (or ground cayenne)
• ¼ tsp crushed red pepper flakes
• 1 tbsp olive oil (or Avocado oil)
• 1 tbsp butter
• Salt & freshly ground black pepper (Indian Long Pepper)

PROCESS

• Cook pasta on stove top.
• Saute Kielbasa & onion in oil (7 min.)
• Add 1 1/3 Cup of water
• All other ingredients on High Pressure for only 3 minutes and then Immediate Quick Release.
• Combine pasta and other ingredients
• Serve

I finally thought to try making this in my Instant Pot Mini today for lunch. Oh, goodness. It was so delicious and everything came together so well. Before I made this again, I was seriously thinking of not buying Polska Kielbasa again because I’ve been eating a lot of Andouille Sausage in my Frogmore Stews. But this oh, YES!

The difference with my IPM version and my stovetop skillet version is that the IPM version is much more soupy, but that in no way diminished the flavors and how they worked together. This kicks my original 3am Original up a notch or two.

I did cook my pasta shells (the small ones) on the stove top in a small pot, with a little salt in the water. The rest of the ingredients, I put in the IPM, without a basket.

I cut up the Kielbasa and onion and used Saute with a little oil (both Avocado & Olive EVO). Then added sliced zucchini, and a couple of Compare tomatoes cut up into 4ths. Recall from the original recipe that I don’t want this to be a tomato sauce based meal. But, the tomatoes do provide just a slight reddish tint and flavor to the broth. And last was the partially thawed shrimp. I thawed them on Setting 4 in my microwave.

I added ground Indian Long Pepper, Garlic powder, Red Pepper Flakes, and salt. *Perhaps a little butter might be nice, but maybe not. Oh, I did add just a little green jalapeno (finely diced) and one of those red (patty pan shaped) peppers.

And here is where the experience of cooking the shrimp in my Frogmore Stew came into play. I only set the cooking time under High Pressure for 3 minutes, with an Immediate Quick Release. *I put the finished product in one of my plastic Rubbermaid bowls.

*Comparing the looks of the IPM Version to the Stove Top Version, it appears much less vibrant, but looks, in this case can be deceiving. I guess the tomatoes became even more incorporated into the IPM version, but the flavors of all together were much better.

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NOTE [02/24/26]: I made this again and it was very soupy, but extremely good. I added diced jalapeno, cayenne pepper and red pepper flakes to this and it just kicks it so much. [end NOTE]

This is a recipe demonstrated by Chef Ange. I like this guy! Realized it in the first few minutes of the above video, and as I watched some of his other videos I thought, “He’s a brother from a different mother.” One phrase he used in passing was, “no flavor left behind,” which reminded me of the phrase, “No solider left behind.”

I like the way he teaches, as he’s cooking. Those nuances of how to do, or why to do things are soooo important, especially to those that might be doing them for the very first time. I’m so much older than he is, but I hear “where he’s coming from” and I’ve either already been there, or am in complete agreement for going along for the ride.

Glad I found his channel on YouTube. Very entertaining because we’re on the same page. *Similar feelings with Chef Rick Bayless as I watched him add lime juice to a recipe and use the same yellow juicer I had. I usually use lime juice instead of lemon juice wherever lemon is suggested.

Vegetable Seasons (North Carolina / East Coast)

Month	Vegetables in Season
January	• Carrots (storage) • Greens:   • Collards • Mushrooms
February	• Carrots (storage) • Greens:   • Collards • Mushrooms
March	• Asparagus • Broccoli (spring crop) • Carrots • Cauliflower • Cucumbers • Cucumbers, English • Greens:   • Chard   • Chard (Red)   • Collards   • Dandelion   • Lettuce   • Lettuce (Romaine)   • Spinach • Mushrooms • Parsley, Flat-Leaf
April	• Asparagus • Broccoli • Carrots • Cauliflower • Cucumbers • Cucumbers, English • Greens:   • Chard   • Chard (Red)   • Collards   • Dandelion   • Lettuce   • Lettuce (Romaine)   • Spinach • Mushrooms • Onions:   • Red   • Sweet   • Yellow • Parsley, Flat-Leaf
May	• Asparagus • Broccoli • Carrots • Cauliflower • Cucumbers • Cucumbers, English • Greens:   • Chard   • Chard (Red)   • Dandelion   • Lettuce   • Lettuce (Romaine)   • Spinach • Mushrooms • Onions:   • Red   • Sweet   • Yellow • Parsley, Flat-Leaf
June	• Beets • Broccoli (spring) • Carrots • Corn • Cucumbers • Cucumbers, English • Greens:   • Chard   • Chard (Red)   • Dandelion   • Lettuce (early)   • Lettuce (Romaine, early) • Mushrooms • Okra (starts) • Onions:   • Red   • Sweet   • Yellow • Parsley, Flat-Leaf • Squash:   • Patty Pan   • Yellow   • Zucchini • Tomatoes
July	• Beets • Carrots • Corn • Cucumbers • Cucumbers, English • Eggplant • Mushrooms • Okra • Onions:   • Red   • Sweet   • Yellow • Peppers (start) • Squash:   • Patty Pan   • Yellow   • Zucchini • Tomatoes
August	• Beets • Carrots • Corn • Cucumbers • Cucumbers, English • Eggplant • Mushrooms • Okra • Onions:   • Red   • Sweet   • Yellow • Peppers • Squash:   • Patty Pan   • Yellow   • Zucchini • Tomatoes
September	• Beets • Broccoli (fall starts) • Carrots • Cucumbers • Cucumbers, English • Eggplant • Greens:   • Chard (fall)   • Chard (Red, fall)   • Collards (fall)   • Dandelion (fall)   • Lettuce (fall)   • Lettuce (Romaine, fall)   • Spinach (fall) • Mushrooms • Okra • Onions:   • Red   • Sweet   • Yellow • Parsley, Flat-Leaf (fall) • Peppers • Squash:   • Patty Pan   • Yellow   • Zucchini • Tomatoes
October	• Beets • Broccoli (fall) • Brussels Sprouts • Carrots • Cauliflower • Celery • Cucumbers • Cucumbers, English • Eggplant (early) • Greens:   • Chard   • Chard (Red)   • Collards   • Dandelion   • Lettuce   • Lettuce (Romaine)   • Spinach • Mushrooms • Okra (late) • Onions:   • Red   • Sweet   • Yellow • Parsley, Flat-Leaf • Peppers (early)
November	• Broccoli (fall) • Brussels Sprouts • Cauliflower • Carrots • Celery • Cucumbers • Cucumbers, English • Greens:   • Chard   • Chard (Red)   • Collards   • Dandelion (early)   • Lettuce (early)   • Lettuce (Romaine, early)   • Spinach (early) • Mushrooms • Onions:   • Red   • Sweet   • Yellow • Parsley, Flat-Leaf (early)
December	• Broccoli (fall) • Brussels Sprouts • Cauliflower • Carrots (storage) • Celery • Greens:   • Collards • Mushrooms

🌱 What Are Chia Seeds?

Chia seeds are tiny black or white seeds from the Salvia hispanica plant, a member of the mint family. They’re famous for absorbing liquid and forming a gel-like texture, making them a popular base for puddings and thickeners.

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🥗 Nutrition Highlights

• High in Fiber: About 10g per 2 tablespoons — great for digestion and satiety.
• Plant-Based Omega-3s: Rich in ALA, a heart-healthy fat.
• Protein & Minerals: Contain protein, calcium, magnesium, and antioxidants.
• Low Net Carbs: Most of their carbs are fiber, so they’re blood-sugar-friendly.

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💡 Uses

Sprinkle on salads, stir into yogurt or oatmeal, blend into smoothies, or soak in liquid to make puddings, jams, or thickened dressings (like your ranch-chia dip!).

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I made some Chia Seed Pudding with some milk, chia seeds, sweetener, and some cinnamon. I had too much milk so it remained too watery. I plan to make these in the new 4 oz. Ball jars, if the 1/2 C of milk fits. *I just made two of the 4 oz. jars with 1/2 C of milk and 2 TBS chia seeds, and some cinnamon and a little Stevia. It only filled the jar about 2/3rds so enough room to add fruit and then shake up. **No need to shake it up the next day. If you use 1/2 C of milk and add 2 TBS of chia seeds they make a complete gelled desert. Just add some sweetener (stevia) and some pureed fruit (raspberries, blackberries or whole blueberries).

I have tried this with ripe Kiwi fruit & raspberry puree, (homemade cranberry sauce w/o sugar) and I also added some hulled hemp seeds and plain Greek yogurt. The Kiwi is citrusy. The Chia Seeds Pudding is a good little desert. *I have added some Ceylon Cinnamon in the sweet chia puddings.

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At a later date, I decided to explore putting chia seeds into other liquids. I used cranberry juice to replace the milk in one batch, and orange juice to replace the milk in another batch. Both turned out surprisingly well. *I don’t recall if I added plain Greek yogurt to either of these. I added either Splenda or Agave Nectar to these going for a sweet chia pudding, but I see that you can go savory just as easily. I’m thinking that chopped olives, dill or sweet pickles, sweet onion, or adding cayenne, cumin, or garlic powder might make a delicious savory pudding. **Sweet or dill pickle juice, or the brine liquid from a can of black or green olives. I’ve always thought that liquid should go into something and this might be just soooo earthy. How about tomato juice as a starter?

I tried the tomato juice as a starter and definitely would try it again. I added those Tex-Mex flavorings like chopped cilantro, jalapeno & onion, with some cumin and made a savory chia seed pudding. Add some blue corn tortilla chips, and maybe even some refried black beans.

*I’ve also added chia seeds to Peach Schnapps, but you have to dilute it with some water for the seeds to form their gelatinous coatings.

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🥣 Creamy Ranch-Chia Dip (½ Cup Yield)

Not even sure where I thought I was going with this, but I had an opened packet of powdered Ranch Dressing. This is what I use to make my “Ranch Dill Pickles.” It’s cheap. 50 cents a packet at Food Lion, and not much more for the GV version at Walmart.

I put some plain Greek Yogurt in a small jar, then some 2% milk, and then the powder. The reason I added the lime juice was an attempt, in reverse, to make the milk, homemade buttermilk. I also chopped up part of a Ranch Dill Pickle and added it to the mix. Put it in the refrigerator and left it to solidify. It firmed up nicely. It became a cool, thick Ranch Dressing with dill pickle in it. Delicious, maybe as a form of Ranch Dressing, but with chia seeds.

Ingredients

• ¼ cup plain Greek yogurt (0% or 2%)
• ¼ cup 2% milk (or any milk of choice)
• 1 Tbsp powdered ranch dressing mix
• 1 tsp lime juice (fresh is best)
• 2 Tbsp chia seeds

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Instructions

1. Mix Base: In a small container, whisk together yogurt, milk, ranch mix, and lime juice until smooth.
2. Add Chia: Stir in chia seeds until well combined.
3. Thicken: Cover and refrigerate for at least 30 minutes (2–4 hours for full gel texture).
4. Stir Before Serving: The chia seeds will settle — stir well to even out the texture.
5. Adjust Consistency:
   • Too thick? Stir in 1–2 tsp milk.
   • Too thin? Stir in 1–2 tsp yogurt and let sit another 10 min.

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Nutrition (Per Entire Batch, ~½ Cup)

	Amount
Calories	~225
Protein	~12g
Net Carbs	~7–8g
Fiber	~10g
Fat	~11g
Omega-3s	~4g (ALA)

💡 Storage: Keeps in the fridge 3–4 days. Stir before each use — it will continue to thicken.
💡 Uses: Dip for veggies, sandwich spread, or dollop over salads.

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I made a chia seed pudding with tomato juice a few days ago. I added some chopped mild jalapeno, sweet diced onion, some chopped cilantro, ground cumin, garlic powder & salt and let it sit for a while in the fridge. This set up nicely and then I ate it with some guacamole and some blue corn tortilla chips

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Well, I just found a really delicious combo: I had opened a new jar of dill pickles and drained the brine into a glass. I then poured the flavored brine (flavored with the Ranch Dressing) from the previous jar of Ranch Dill Pickles into the new dill pickles, put the lid on a set in the fridge for the 24 hours it takes to induce the flavor into the dill pickle spears.

But here’s the rub. I took two small glass jars with lids and filled them about 2/3rds full each with the plain dill pickle brine. Then I put in 2 tbl of chia seeds in each, and the remainder of the Ranch Dressing powder. I left them in the fridge. Several hours later they still hadn’t set up completely, but I poured some tomato juice into a glass and then scooped several spoonfuls of the chia seed, dill pickle brine and a little sweetener in. It was delicious!

I have looked for assorted flavorings to add to plain tomato juice (like garlic powder, assorted hot peppers, sweet onion, chopped cilantro) and this was the first unique flavor that I think I could enjoy repeatedly. The only problem is I will have to wait for the next time that I need to open a new jar of dill pickles and that usually takes about a couple of weeks. *I did add some Hemp seeds and white sesame seeds to the juice and this just gave it more body. The hint of dill pickle brine made this concoction.

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Located in Fayetteville, North Carolina.

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I love the seasonal veggies at Pate’s, especially the raw peanuts, but also the Brussels Sprouts, okra, white potatoes, zucchini and the country ham seasoning meat.

They currently have turmeric root but it is expensive here, about $12 per small plastic container. I bought a slightly smaller amount just recently at XXX (Melissa’s) for $2.99 for the plastic container. I have previously grated the turmeric root and put that in my vinegar drink (which also includes ginger and fenugreek). *Damn, I do not remember where I bought this package of turmeric, but I recognized it’s cheap price in whatever store I was in.

• IGA Erwin, North Carolina
• IGA Fayetteville, North Carolina
• IGA Lillington, North Carolina

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There are two IGAs in Fayetteville and I probably shop at the one on Cedar Creek Road the most, but that doesn’t stop me from visiting the IGA in Eutaw Shopping Center for sometimes eggs or various meats & sausages. I now like the eggs from Aldi’s GOLDENHEN. And meat prices have gone up at this IGA, so I don’t buy much or often.

Well, I just remembered that I like the Bright Leaf Brand of Bacon and it is normally one of the cheapest bacon products in this store, and this store has the best prices of anywhere else that sells the Bright Leaf Brand. I’ve tried other brands of bacon and I really like this brand. *Bright Leaf is out of Smithfield, North Carolina. I stopped in the small shop at the office there once, but the secretary wasn’t overly friendly so no need to go back. *I do recall having a very pleasant conversation with the Bright Leaf “Man” in the Cedar Creek IGA one time. He had worked for the company for many years.

Pate’s sells this brand for about a $2 higher price, but not to me. And, I’ve also seen it for sale at Lee’s Fresh Market in Benson, North Carolina, but also at a higher price than the Cedar Creek IGA.