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.
White Quinoa
Red Quinoa
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.
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.
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:
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.
In the Frozen Foods Section@Aldi’sLow Sodium @Aldi’sGreenwise @ Publix
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.
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.
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
Cook the shells in salted water until just al dente. Reserve a splash of cooking water, then drain.
Brown kielbasa in ½ tbsp oil over medium-high heat until caramelized; remove.
Sear shrimp briefly in the same pan until just pink; remove.
Sauté zucchini & onion in remaining oil until golden at the edges. Add garlic, red pepper flakes, and tomatoes. Cook until the tomatoes just soften.
Combine everything: return shrimp, kielbasa, and pasta to the pan. Add a splash of pasta water and toss until coated.
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!
The Original Stove Top VersionAI Generated VersionIPM Version
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.
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.
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.
🥗 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.
💡 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!).
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.
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.
🥣 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
Instructions
Mix Base: In a small container, whisk together yogurt, milk, ranch mix, and lime juice until smooth.
Add Chia: Stir in chia seeds until well combined.
Thicken: Cover and refrigerate for at least 30 minutes (2–4 hours for full gel texture).
Stir Before Serving: The chia seeds will settle — stir well to even out the texture.
Adjust Consistency:
Too thick? Stir in 1–2 tsp milk.
Too thin? Stir in 1–2 tsp yogurt and let sit another 10 min.
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.
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
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.
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.
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.
Bill Gibson, II 