Whenever I see a yellow flag with the image of a coiled snake and the phrase, “Don’t Tread on Me,” I think, “Hmmm, I would imaging the person flying this flag has never been trod on. If you live in America, how trod upon could you have been?

We live better than most of all the kings in all of history. What king could ask a question and get an automatic answer on their smartphone? Or have an interest and start watching either a recorded video(s) or a live feed, or a live webcam view?

And now with AI, I can use that tool either from my laptop or my smartphone and carry on a dialogue that I never could with my mother. “OK Google. Here is a photo of a written recipe card. Please read it and tell me how to make this ‘more diabetic friendly.’ And, it will. Use ‘plain Greek yogurt instead of sour cream’ or make a smaller serving. I can even ask it to reduce the recipe so that I only make enough for two servings, instead of the original 8 servings. And all this “on the fly.”

I’ve followed a small cargo ship as it traveled around the World. Literally around the World, in both directions and in just a year’s time. I’ve used Google Street View to “get a feel” for the various ports it visited. What an education!

Our digital TVs are gigantic with super high resolution. I have a remote, but I can even say, “Alexa, turn on YouTube,” and it will. “Alexa, what’s the current temperature?”

Not too long ago I was traveling from Greensboro, North Carolina back home, but I was taking “the scenic route.” I got up, showered, dressed, ate some of a Continental breakfast in the motel dining area, packed up and then went out to my car. Sitting there, the AI was “being a dumb ass,” and trying to give me directions from somewhere in Missouri to where I wanted to go. I was in Greensboro remember. Well that morning began to warm up and what I was wearing, long sleeves, became uncomfortably hot. I googled for the nearest Walmart and headed there. I go into Walmart and meander about finally finding the thin short sleeve T-Shirts that I like to wear, and surprise. Instead of being the $8 I usually pay in Fayetteville, they were only about $4. I bought one. I may have bought more than one. I paid for it at the self-service register and took my bag into the bathroom. I changed shirts in the bathroom and walked out with my bag wearing a comfortable T-Shirt that I had just bought, comfortable for the rest of the day. *A few days ago I bought 4 T-Shirts at Penny’s for $20 +tax, total, not each.

I can interact online with the President, or my U.S. Senators, or many of the State representatives or senators.

I can get in my comfortable car, with delicious air conditioning, fill it up with gas and drive for hours. I can search for the cheapest gas locally, or around a location to which I am traveling.

I can say, “OK Google. Give me the shortest route back home,” and it will speak back to me via my smartphone and show me a map with the route drawn in.

I can stop for a meal, or find a grocery that has a BBQ wing and salad bar and make my own healthy lunch. I can pull up, on my phone, in my car menus from various local restaurants. Most of us are not dying of starvation but are speeding to our demise by our gluttony. By our choice we are stuffing down flavorful quick calories with little nutritional value and tons of sugar & salt. If we feel terrible after doing this, is it really someone else’s fault? I don’t think so. Trod on? I think not.

“Don’t Tread on Me” is akin to the phrase, “And I chose the road ‘less traveled.'” It makes ME more important, or special than I actually am.

This morning, early, I had turned on a TV channel “euro news” that I had never watched before. At some point they had a blurb on the Palestinian war and they showed an emaciated man on a hospital bed. They showed different views of this man. As they did an awareness came to me that “this man looks just like all those emaciated dead Jewish prisoners from the WWII “death camps.” I know the argument will be that the Nazi’s had a different reason back then than Israel does currently.

🌱 Sprout Guide (Alphabetized + Grouped by Benefits)

Sprout Type	Calories	Carbs (g)	Fiber (g)	Net Carbs	Protein (g)	Key Nutrients / Benefits
Alfalfa	~8	1	0.6	0.4	1	Vit K, trace Vit C & folate; very low calorie
Broccoli	~35	5	2	3	2.5	Vit C, Vit K, sulforaphane (antioxidant, blood sugar support)
Clover	~10	2	1	1	1	Similar to alfalfa; Vit K, phytoestrogens
Lentil	~82	17	7	10	7	High protein & fiber; iron, folate, magnesium
Mung Bean	~31	6	2	4	3	Vit C, Folate, Potassium; hydrating & filling
Radish	~16	3	1	2	1	Vit C, spicy flavor; antioxidants

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I’ve read that sprinkling some ground mustard seeds on broccoli sprouts increases the sulforaphane. Apparently there is an enzyme in the mustard seeds that does this.

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🌱 Sprouts Ranked for Type 2 Diabetes

Rank	Sprout Type	Why It’s Good (or Not) for Diabetes	Highlights
🥇 1. Lentil Sprouts	Low GI, high fiber (8 g) and good protein (9 g). Helps slow glucose absorption.	Folate, iron, magnesium → excellent for blood sugar balance.
🥈 2. Chickpea Sprouts	Low GI, very high fiber (~10 g) and protein (~9 g). Keeps you full and reduces spikes.	Manganese & phosphorus for metabolism support.
🥉 3. Broccoli Sprouts	Not beans, but superstar for diabetes: sulforaphane improves insulin sensitivity & lowers fasting glucose in studies.	Rich in antioxidants, vitamin C.
4. Mung Bean Sprouts	Very low calorie (30 kcal/100 g), hydrating, and refreshing. Moderate fiber & protein.	Easy to digest, but lighter than lentil/chickpea in satiety.
5. Adzuki Bean Sprouts	Balanced in protein (5 g) and fiber (3 g). Low calorie, but less studied for diabetes directly.	Still a solid option.

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⚠️ Beans Unsafe to Eat as Raw Sprouts

Bean Type	Toxin	Effect	Safe Prep
Kidney Beans (Red, White, etc.)	Phytohaemagglutinin (PHA) (a lectin)	Severe nausea, vomiting, diarrhea within 1–3 hrs	Must be soaked + boiled ≥10 min (sprouts must also be cooked)
Soybeans	Trypsin inhibitors, saponins, lectins	Interfere with protein digestion, can cause GI upset	Safe after boiling; avoid eating raw soybean sprouts
Black Beans	Lectins (PHA-like)	Digestive distress if raw	Cooking neutralizes toxins
Lima Beans	Cyanogenic glycosides → release cyanide	Toxic, potentially dangerous raw	Soak + cook thoroughly
Fava (Broad) Beans	Vicine, convicine (esp. risky for people with G6PD deficiency → favism)	Can trigger hemolytic anemia in sensitive individuals	Cooking reduces risk but caution needed

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✅ Key Rule

• Never eat raw sprouts from kidney, soybean, black, lima, or fava beans.
• Safe sprout families include lentil, mung, chickpea, pea, alfalfa, broccoli/radish/mustard.

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🥩 Best for Protein

• Lentil sprouts (~7 g protein/cup)
• Mung bean sprouts (~3 g protein/cup, light but good volume)

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⚡ Best for Low-Carb / Light Eating

• Alfalfa sprouts (virtually carb-free, ~0.4 net carbs)
• Clover sprouts (~1 net carb)
• Radish sprouts (~2 net carbs, adds spice)

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🌿 Best for Antioxidants & Micronutrients

• Broccoli sprouts (Vitamin C, K, and sulforaphane → anti-cancer, blood sugar regulation)
• Radish sprouts (Vit C + peppery antioxidants)
• Mung bean sprouts (hydrating + decent Vit C & folate)

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✅ Quick Use Tip:

• Protein boost → Lentil sprouts in bowls & salads.
• Low-carb filler → Alfalfa or Clover on sandwiches & wraps.
• Antioxidant punch → Broccoli sprouts sprinkled on eggs, salads, or avocado toast.

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🌮 Safe Taco Bell Combos (Diabetes-Friendly)

1. Two Crunchy Beef Tacos

• Calories: ~340
• Carbs: ~26 g
• Protein: ~16 g
• Fat: ~18 g
• Sodium: ~620 mg
  👉 Classic taste, under 30 g carbs. Add a side of black beans if you want more fiber/protein (+6 g carbs).

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2. Chicken Soft Taco (Fresco Style) + Black Beans

• Calories: ~310
• Carbs: ~31 g
• Protein: ~19 g
• Fat: ~9 g
• Sodium: ~780 mg
  👉 Lean protein, moderate carbs. Fresco style removes creamy sauces/cheese, replacing with pico de gallo.

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3. Power Bowl (Chicken or Steak, no rice, extra lettuce/veggies)

• Calories: ~270–350 (depending on protein)
• Carbs: ~15–20 g (without rice)
• Protein: ~20–25 g
• Fat: ~11–14 g
  👉 Customizable bowl — skip rice, keep beans for fiber, load up veggies. Best low-carb full meal.

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4. Black Bean Crunchy Taco (x2)

• Calories: ~340
• Carbs: ~28 g
• Protein: ~12 g
• Fat: ~14 g
• Sodium: ~620 mg
  👉 Vegetarian-friendly, still within carb range.

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5. Mini Skillet Bowl (Breakfast option, without potatoes)

• Calories: ~180
• Carbs: ~7 g
• Protein: ~9 g
• Fat: ~12 g
  👉 Small, light, very low carb breakfast choice.

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❌ Items Best to Avoid (High Carb Bombs)

• Burritos with rice/beans → 55–65 g carbs each
• Quesadillas → 40–45 g carbs each, high fat/sodium
• Nachos BellGrande → ~82 g carbs
• Combining multiple entrées (like burrito + taco + side)

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💡 Quick Rules of Thumb

• Stick with tacos (especially crunchy or fresco soft tacos).
• Power Bowls without rice are your safest “big meal.”
• Black beans are a decent fiber/protein side — better than rice.
• Fresco style = swap out high-fat sauces for pico de gallo.
• Portion control: 1–2 items per meal, not 3+.

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✅ Example Diabetes-Friendly Order:

• 1 Chicken Soft Taco (Fresco) → 20 g carbs
• 1 side Black Beans → 6 g carbs
• Water or unsweet tea
  Total = 26 g carbs, ~330 cal, 19 g protein

Diabetic Cooking for a Healthy Lifestyle

• Description:
  Learn how to prepare healthy meals not only for diabetics on restrictive diets, but also for anyone interested in healthy salads, meat entrées, and vegetables. The course will also explore dessert alternatives using substitute sweeteners.
• Instructor: Chef Felicia Bonner
• Schedule: Wednesdays, 5:30 pm – 8:30 pm
• Dates: September 24 – October 29
  • Wednesday, September 24, 2025 — 5:30 pm to 8:30 pm
  • Wednesday, October 1, 2025 — 5:30 pm to 8:30 pm
  • Wednesday, October 8, 2025 — 5:30 pm to 8:30 pm
  • Wednesday, October 15, 2025 — 5:30 pm to 8:30 pm
  • Wednesday, October 22, 2025 — 5:30 pm to 8:30 pm
  • Wednesday, October 29, 2025 — 5:30 pm to 8:30 pm
• Fee: $90
• Total Hours: 18
• Course Number: 91057
• Room: CEC 146

skinnytaste Simple: Easy, Healthy Recipes with 7 Ingredients or Fewer by Gina Holmoka who started as a graphic artist, and is a self taught cook, having written 8 cookbooks.

NOTE: Austrian Film Actor, Oscar Holmoka has nothing to do with this cookbook.

I was visiting the Erwin Library and picked out a copy of this cookbook and started to look through it. The recipe illustrations are hypnotic which makes sense from the author’s graphic arts eye.

I took a picture of the front and back of the book thinking I might want to see if I could order this “used” online. It is about two years old so I think the cheapest price I saw for a used book was $12. But then I found myself at the main library in Lillington (actually across the river from Lillington) and asked if they had this cookbook. A couple of librarians started looking and they did find a copy. I took it to a chair and browsed through it.

This cookbook was one of the easiest to follow that I’ve ever seen. The author has created color coded dots that let you know things like: Q=Quick, V=Vegan, GF=Gluten-Free, AF=Air Fryer, SC=Slow Cooker, DF=Dairy Free, FF=Freezer Friendly, PC=Pressure Cooker

By each menu is an image of all of the ingredients in that recipe. Since there are never more than 7 ingredients, there is enough room on the side of the page for the images. The recipes are handsomely illustrated.

Because the author had the list of all recipes, for each of her cookbooks, not just “Simple,” I am able to list the recipe titles & page number here:

Appetizers & Snacks

• Air-Fried Blistered Shisitos with Smoked Paprika Aioli — p.61
• Air Fryer Mini Arancini Bites — p.74
• Baked Elote Dip — p.58
• Buffalo Garlic Knots — p.69
• Caramelized Onion and Fig Flatbread — p.73
• French Onion Greek Yogurt Dip — p.54
• Greek Goddess Dip — p.53
• Roasted Garlic and Cauliflower Hummus — p.62
• Roasted Shrimp Cocktail — p.65
• Smoked Fish Dip — p.57
• Spicy Vegan Cashew Queso — p.66
• Spinach Empanadas — p.70

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🥩 Beef, Pork & Lamb

• Baked Beef Stew with Butternut Squash — p.218
• Five-Spice Beef Kebabs — p.191
• Garlic-Butter Steak with Broccoli — p.213
• Grilled London Broil with Tomatoes, Onion, and Basil — p.214
• Hoisin Burgers with Quick-Pickled Cucumbers — p.193
• Madison’s Steak Tacos with Cilantro-Lime Rice — p.201
• Parmesan Pork Chops — p.206
• Pepper Steak and Rice — p.196
• Sheet Pan Pork Tenderloin with Potatoes and Spinach — p.217
• Slow Cooker Tacos al Pastor — p.199
• Spaghetti Squash Carbonara — p.210
• Steak with Pizzaiola Sauce — p.209

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🍳 Breakfast & Brunch

• Acai Berry Bowls — p.33
• Banilla Protein Smoothie — p.45
• Creamy Overnight Oats with Blueberries and Pistachios — p.46
• Everything but the Bagel Cottage Cheese and Lox Bowl — p.19
• Heart-Smart Baked Oatmeal — p.41
• High-Protein Oat Waffles — p.27
• Maple Pecan Cottage Cheese — p.20
• PB & J Smoothie Bowl — p.49
• Peanut Butter Banana-Berry Pancake Roll-Ups — p.37
• Cajun-Spiced Shakshuka — p.34
• Ham and Swiss Omelet Wrap — p.30
• Loaded Waffled Hash Browns — p.42
• Red Chilaquiles with Fried Eggs — p.25
• Saucy Eggs with Tomatoes — p.140
• Tomato Ricotta Frittata — p.139
• Vegan Scrambled Tofu — p.38

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🍗 Chicken & Poultry

• Air Fryer Chicken Drumsticks — p.175
• BBQ Chicken Foil Packets — p.178
• Cheesy Chicken Quesadilla — p.181
• Chicken with Hot Cherry Peppers — p.169
• Grilled Chicken Thighs with Garlicky Chimichurri — p.182
• Hasselback Feta Chicken Bake — p.150
• Kickin’ Chicken Poultry Seasoning — p.177
• Pot Sticker Stir-Fry — p.153
• Puerto Rican Pinchos de Pollo — p.164
• Sheet Pan Spatchcock Chicken with Brussels Sprouts — p.154
• Skillet Andouille Sausage with Potatoes and Vegetables — p.145
• Sweet and Spicy Gochujang Chicken Bowls — p.170
• Sweet Potato Turkey Burgers — p.157
• The Juiciest Italian Turkey Fried Meatballs (Ever) — p.146
• Turkey Pot Pie Noodles — p.186
• Turkey Unstuffed Pepper Bowls — p.160

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🍰 Desserts

• Blender Mango Sorbet — p.285
• Chocolate Shell Nice Cream — p.282
• Cinnamon-Apple Tarte Tatin — p.279
• Coconut Rice Pudding with Mango — p.293
• Flourless Pistachio Cake — p.277
• Flourless Sea Salt Brownies — p.290
• Freezer Strawberry and Cream Cheese Turnovers — p.289
• Frozen Peanut Butter Cups — p.286
• Juicy Peach Cobbler — p.274
• Mini Blueberry Swirl Cheesecakes — p.273

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🐟 Fish & Seafood

• Air Fryer Crispy Salmon Nuggets — p.228
• Broiled Fish with Salsa Verde — p.232
• Flounder Milanese — p.244
• Red Snapper with Tomatoes and Olives — p.235
• Sheet Pan Teriyaki Salmon and Asparagus — p.223
• Skillet Fish with Caramelized Shallots and Lemon Brown Butter Sauce — p.227
• Butter-Poached Lobster Rolls — p.243
• Gingery Shrimp and Quinoa “Fried Rice” — p.236
• Mussels in Coconut-Tomato Broth — p.224
• One-Pan Shrimp and Saffron Orzo — p.231
• Seared Scallops with Summer Couscous — p.247
• Spicy Crab Sushi Stacks — p.240
• Sweet and Spicy Shrimp Pineapple Boats — p.239

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🥦 Meatless Mains

• 10-Minute Crispy Rice with Fried Eggs — p.136
• Coconut Red Curry Lentils — p.116
• Lentils and Rice with Caramelized Onions — p.121
• Peanut Butter Curry Noodles — p.124
• Sheet Pan BBQ Tofu and Broccoli — p.128
• Sheet Pan Eggplant Lasagna — p.135
• Weeknight Veggie Burgers — p.131
• White Pizza with Spinach — p.127
• Whole Roasted Cauliflower Parmesan — p.132

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🍝 Pastas

• Creamy Chicken and Spinach Tri-Colore Pasta — p.173
• Instant Pot “Baked” Ziti with Spinach — p.115
• Instant Pot Spaghetti Rings with Beef — p.205
• One-Pot Chicken Sausage Pasta — p.149
• One-Pot Creamy Gnocchi with Chicken and Leeks — p.185
• Pasta with Roasted Cauliflower and Garlicky Toasted Bread Crumbs — p.119

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🥗 Salads

• Avocado Caprese Salad with Blackened Shrimp — p.111
• Brussels Sprouts Salad with Grated Egg — p.96
• Grilled Italian Steak Salad with Arugula — p.108
• Seared Tuna and Avocado Salad — p.107
• Summer Mozzarella Prosciutto Salad — p.104
• Summer Tomato Salad with Grilled Garlic Bread — p.264

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🍲 Soups & Chilis

• 15-Minute Turkey-Bean Chili — p.163
• Cabbage Soup with Sausage and White Beans — p.100
• Cauliflower Cheddar Soup — p.83
• Chicken Soup with Yogurt-Chive Dumplings — p.99
• Creamy Coconut Curry Soup with Summer Squash — p.79
• Creamy Pastina Soup — p.87
• Italian Wedding Soup — p.88
• Mom’s Instant Pot Creamy Shrimp and Rice Soup — p.103
• Sheet Pan Tomato Soup with Grilled Cheese Croutons — p.91
• Short Cut Shrimp Ramen — p.80
• Stracciatella Tortellini Soup — p.84
• Thai-Inspired Chicken, Lemongrass, Mushroom Soup — p.93

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🍴 Sides

• Braised Swiss Chard — p.252
• Cheesy Baked Asparagus — p.263
• Creamed Spinach with Mushrooms — p.259
• Grilled Vegetables with Whipped Feta — p.267
• Latin Yellow Rice — p.256
• Lemon-Parsley Smashed Potatoes — p.255
• Marinated Red Onions — p.159
• Sheet Pan Balsamic Brussels Sprouts with Grapes and Shallots — p.260
• Skillet Corn Bread with Zucchini — p.251
• Thyme-Roasted Carrot Fries — p.268

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I asked a library staff woman at the Erwin Library if they might want a copy of Reader’s Digest Magic Foods for Better Blood Sugar. I mentioned that it was published in 2007 and the woman said they normally didn’t keep books that old, but the person that could make the decision wasn’t there at the time. I told her that was okay, and that the book although old was still valid. Later at the Main Library in Lillington, I looked and found that they had a copy of it still on their shelf.

“SALADS” Food Writers’ Favorites

By Lisa Schroeder

Crème de Cookbook Colorado

By: Junior League of Denver

The book I bought at the recent Friends of the Cumberland County Library Book Sale had a special seal on it’s front cover. There were also several signed notes from women in a Colorado Book Club, who apparently enjoyed cooking. This was probably a “going away gift” for Mari who was moving from Colorado to North Carolina… and either directly to, or by some circuitous path to Fayetteville, North Carolina. I am guessing you usually don’t give up a treasured gift, with all these signed well wishes, unless you absolutely have to… and at the fore of my suggested reasons is, “she died.” Also of note is that apparently Mari had a killer (my word) “finger licking good” shrimp dish and a kabob marinade.

I’ve found no other online image of this cookbook with the special gold seal (printed in the cover and not stuck on) Walter S. McIlhenny Hall of Fame, TABASCO – Community Cookbook Awards. My AI told me that this award was given for community cookbooks that sold over 100,000 copies, of which the Crème de Colorado book was one. *Another cookbook I bought at the same library book sale was “The Shadows on the Teche Cookbook” which is a plantation in New Iberia, Louisiana, the home of Tabasco, Avery Island.

“The Shadows on the Teche Cookbook” Cuisine of the Cajun Country

And, before I forget it. I know New Iberia is famous for peppers and hot sauce, but I recall that H. H. McIlhenny, the second in command of the U.S.S. Nantucket under Commander George L. Morton either went to New Iberia or had family there. This might have been after 1898.

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Shadows-on-the-Teche is a historic plantation home and garden located in New Iberia, Louisiana. Built in 1834, the house is a National Historic Landmark and is situated on the banks of the Bayou Teche.

Here are some key facts about Shadows-on-the-Teche:

• History: The house was built for a wealthy sugar planter named David Weeks and his wife, Mary. It remained in the Weeks family for four generations. As a former plantation, the site’s history is deeply connected to the lives of the hundreds of enslaved men, women, and children who lived and labored there.
• Architecture: The two-and-a-half-story house is an example of Greek Revival architecture, with its prominent columns and classic design.
• Preservation: After its last family owner, Weeks Hall, an artist and socialite, died in 1958, he donated the property to the National Trust for Historic Preservation. The preservation of the site is also credited to the “Dixie Bohemian” movement, a group of artists and preservationists.
• Tours and Exhibits: Tours of the home and gardens provide a balanced look at the lives of both the Weeks family and the enslaved people who were vital to the plantation’s operation. The tours use information from thousands of family letters and other artifacts to tell a nuanced story.
• Location: It is located at 320 East Main Street in New Iberia, Louisiana.

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The hot sauce is “Tabasco” and the McIlhennys are the long-time family owners of the company. Small world, in that another cookbook I bought at the same library book sale “Crème de Cookbook Colorado” (and despite how it is written, I think it should be written, ‘Crème de Colorado Cookbook‘ because that is what they meant.), had a Community Cookbook Awards gold seal from the Tabasco Company.

“Eating Well Diabetes Cookbook” by Joyce Hendley