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You are here: Home / Eating Healthy / Healthy Diabetes Food- Loaded Potatoes Without the Carbs (or the potatoes)

Healthy Diabetes Food- Loaded Potatoes Without the Carbs (or the potatoes)

December 17, 2020 By Toby Smithson

People with diabetes have a strained relationship with potatoes, but here’s an alternative dish you may want to try. Low in carbs and packed with magnesium.

Welcome to Diabetes Everyday, I’m a registered dietitian and certified diabetes care and education specialist, Toby Smithson.  In today’s video, I’m going to share with you a creative way to have a loaded potato side dish that is very low in carbs.

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Ok, the big reveal, I’m not going to actually use potatoes in my recipe but instead…radishes! Radishes are very low in carb with no fat, and they’re high in potassium. Before you turn off the video, please stay with me here so I can show you how to make this secret recipe. When cooked, the radishes lose the known bitter flavor that we taste when we eat them raw in a salad or on top of sandwiches. Everyone has their own personal tastes; I happen to love this recipe and the nutrition that it provides. So, it’s worth a try.

Be Sure To Check Out – Low-Carb Diets Linked With Type 2 Diabetes

Here are the ingredients:

  • 5 cups of water
  • 28 radishes
  • Vegetable cooking spray
  • 2 teaspoon olive oil
  • Salt, to taste
  • Fresh Ground Pepper, to taste
  • ¼ cup reduced-fat cheddar cheese, shredded
  • 1 Green onion, chopped
  • 2.5 ounces Plain non-fat Greek Yogurt

Let’s Cook

1 – Boil 5 cups of water in a pot.

2 – Clean and then cut radishes into quarters and place them in boiling water. Boil radishes until soft, about 10 minutes. Drain.

3 – Spray a frying pan with vegetable spray and add 2 teaspoons of olive oil over low heat. 

4 – Add cooked radishes to the frying pan, sprinkle with fresh pepper and salt to season. Cook until radishes are starting to brown.

5 – Remove from pan into a bowl

6 – Top with shredded cheese, green onion, and Greek yogurt.

Calories, Carbs, Proteins, Fats, Sodium, and Potassium Notes:

This side dish makes 4 ½ cup servings – 89 calories, 7g carb, 4g protein, 4g fat, 114mg sodium, and 357mg potassium.

28 radishes – 140 calories, 0g protein, 0g fat, 21g carb, 0g fiber, 245mg sodium, 1260mg potassium

2 tsp oil – 80 calories, 0g protein, 10g fat, 0g carb, 0g fiber, 0mg sodium

¼ cup cheese – 90 calories, 8g protein, 5g fat, 2g carb, 0g fiber, 180mg sodium, 20mg potassium

2.5 oz yogurt – 40 calories, 7g protein, 0g fat, 3g carb, 0g fiber, 28mg sodium, 107mg potassium

1  Green onion – 5 calories, 1g carb, 0g fat, 0g protein, 2mg sodium, 41mg potassium

Total Per recipe:  355 calories, 27g carb, 15g protein, 15g fat, 455mg sodium, 1428mg potassium

Per 1/2cup serving: 89 calories, 7g carb, 4g protein, 4g fat, 114mg sodium, and 357mg potassium

Let me know if you try this recipe in the comment section below.

Until next time, cheers to your health.

Don’t forget to take a look at our most frequently asked questions.

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Filed Under: Eating Healthy

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Toby Smithson dynamically combines her knowledge as a certified diabetes educator and registered dietitian nutritionist with her life experiences successfully managing type 1 diabetes for more than five decades.

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Are you wearing red? Today is the day we raise awareness about woman and heart disease by wearing red and offering ways to reduce the risk of heart disease. 

Cardiovascular disease is the number 1 killer of women AND people with diabetes are at a 2-4 times higher risk. Yikes!
Let’s do what we can to lower our risk:
❤️Choose foods low in saturated fat, trans fat and sodium.
❤️Add higher fiber foods like fruits, vegetables, beans, nuts seeds, and whole grains
❤️Choose fish, poultry without the skin and lower fat dairy while limiting meats. If you do choose meat, choose the leanest cuts.
❤️Place 150 minutes of moderate activity or 75 minutes of aerobic activity on your schedule each week. 
 All of these suggestions are both heart healthy and diabetes friendly. 

#gored #goredforwomen #diabetes #hearthealth #type1diabetes #type2diabetes @american_heart #reducediabetescomplications

Are you wearing red? Today is the day we raise awareness about woman and heart disease by wearing red and offering ways to reduce the risk of heart disease.

Cardiovascular disease is the number 1 killer of women AND people with diabetes are at a 2-4 times higher risk. Yikes!
Let’s do what we can to lower our risk:
❤️Choose foods low in saturated fat, trans fat and sodium.
❤️Add higher fiber foods like fruits, vegetables, beans, nuts seeds, and whole grains
❤️Choose fish, poultry without the skin and lower fat dairy while limiting meats. If you do choose meat, choose the leanest cuts.
❤️Place 150 minutes of moderate activity or 75 minutes of aerobic activity on your schedule each week.
All of these suggestions are both heart healthy and diabetes friendly.

#gored #goredforwomen #diabetes #hearthealth #type1diabetes #type2diabetes @american_heart #reducediabetescomplications
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Feb 1

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It’s national sweetpotato month! I’ll be sharing a lot of information throughout the month about this nutrition powerhouse food that can be included with your meals all year long. Please follow along.  Link to video is in my bio ( click on linktr.ee/TobySmithson) and look under YouTube. 

@ncsweetpotatoes #ncsweetpotatoes #makeitNCsweet #sweetpotatoisONEword #sponsored #diabetes #diabetesawareness #type1diabetes #type2diabetes #typeonediabetes #diabetesfriendly

It’s national sweetpotato month! I’ll be sharing a lot of information throughout the month about this nutrition powerhouse food that can be included with your meals all year long. Please follow along. Link to video is in my bio ( click on linktr.ee/TobySmithson) and look under YouTube.

@ncsweetpotatoes #ncsweetpotatoes #makeitNCsweet #sweetpotatoisONEword #sponsored #diabetes #diabetesawareness #type1diabetes #type2diabetes #typeonediabetes #diabetesfriendly
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Jan 31

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Which are the best eating plans for people with diabetes??? Read all about it ➡️ 
#bestdiets #diabetes #diabetesdiet #diabetesdietitian #diabetesdietplan @usnews #type1diabetes #type2diabetes 

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes

Which are the best eating plans for people with diabetes??? Read all about it ➡️
#bestdiets #diabetes #diabetesdiet #diabetesdietitian #diabetesdietplan @usnews #type1diabetes #type2diabetes

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes
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Jan 27

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6 month old Clark, just finished eating his dinner and clanking around his food bowl used as a toy. He found me and posed for this photo. What would the caption be?
#englishspringerspaniel #englishspringerspanielpuppy @springerrescueamerica #mealtime

6 month old Clark, just finished eating his dinner and clanking around his food bowl used as a toy. He found me and posed for this photo. What would the caption be?
#englishspringerspaniel #englishspringerspanielpuppy @springerrescueamerica #mealtime
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Jan 27

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Are you wondering which eating plan is best for diabetes? I feel honored to be on the expert panel for rating best diets for US News. Here’s the link to my deeper dive into what we are looking for with a best eating plan for people with diabetes. @usnews #diabetes #eatingplan #bestdiet #bestdietplan #type1diabetes #type2diabetes #type1 #type2 #dash #dashdiet #mediterraneandiet #flexitariandiet #flexitarian 

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes

Are you wondering which eating plan is best for diabetes? I feel honored to be on the expert panel for rating best diets for US News. Here’s the link to my deeper dive into what we are looking for with a best eating plan for people with diabetes. @usnews #diabetes #eatingplan #bestdiet #bestdietplan #type1diabetes #type2diabetes #type1 #type2 #dash #dashdiet #mediterraneandiet #flexitariandiet #flexitarian

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes
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Jan 26

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A different type of crime was committed on the last episode of Will Trent. Crime… misinformation about diabetes. 
It was revealed on this episode that one of the detectives had diabetes. She had been fainting and kept quiet why she felt that way. Then… as she was feeling faint again, she opened up to Will Trent ( well he also “detected” she must have diabetes). BUT… when you are at the point of feeling faint, you can’t just sit down and have an in depth convo and you certainly are not supposed to take an injection of insulin. Feeling faint is associated with hypoglycemia, low blood sugar. And what about that injection that Will Trent “wanted to help the detective out with”??? No thank you. Please don’t jab me or anyone else with insulin- it’s supposed to be given subcutaneously… no need to jab. 
Did anyone else see this episode? 
@willtrentabc #diabetesawareness #diabetesmisinformation #diabetes #diabetesfacts #diabeteseducator

A different type of crime was committed on the last episode of Will Trent. Crime… misinformation about diabetes.
It was revealed on this episode that one of the detectives had diabetes. She had been fainting and kept quiet why she felt that way. Then… as she was feeling faint again, she opened up to Will Trent ( well he also “detected” she must have diabetes). BUT… when you are at the point of feeling faint, you can’t just sit down and have an in depth convo and you certainly are not supposed to take an injection of insulin. Feeling faint is associated with hypoglycemia, low blood sugar. And what about that injection that Will Trent “wanted to help the detective out with”??? No thank you. Please don’t jab me or anyone else with insulin- it’s supposed to be given subcutaneously… no need to jab.
Did anyone else see this episode?
@willtrentabc #diabetesawareness #diabetesmisinformation #diabetes #diabetesfacts #diabeteseducator
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Inspiration as you start the new week: Be proud of your accomplishments. 
Our 6 month old puppy has now learned not to take my shoes nor clothes out of my closet. Big win and feeling proud! 
@springerrescueamerica #englishspringerspanielpuppy #inspiration #growingup

Inspiration as you start the new week: Be proud of your accomplishments.
Our 6 month old puppy has now learned not to take my shoes nor clothes out of my closet. Big win and feeling proud!
@springerrescueamerica #englishspringerspanielpuppy #inspiration #growingup
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Jan 13

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Celebrating National Oatmeal Month with a serving of cooked oats this morning. But I forgot to add protein to my breakfast so my blood sugar spiked 😳 
Diabetes friendly reminder to add a source of protein when you eat your oats. 😄 
What’s your favorite protein to add when eating oats??

Happy #nationaloatmealmonth #oatmeal #bloodsugarbalance 
#diabetes
#typeonediabetes 
#type2diabetes 
#breakfastideas

Celebrating National Oatmeal Month with a serving of cooked oats this morning. But I forgot to add protein to my breakfast so my blood sugar spiked 😳
Diabetes friendly reminder to add a source of protein when you eat your oats. 😄
What’s your favorite protein to add when eating oats??

Happy #nationaloatmealmonth #oatmeal #bloodsugarbalance
#diabetes
#typeonediabetes
#type2diabetes
#breakfastideas
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Jan 11

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Attention people with diabetes ( or anyone else experiencing stressful moments)… here’s an idea on how to reduce your stress- participate in a Tea Meditation! Here’s how to do it: 
1. Brew your favorite tea
2. Hold the very warm cup for a couple minutes as you slow down your stressful thoughts.
3. Smell the wonderful aroma of your tea.
4. Sip your tea slowly and reverently even. 
Wow! It’s a great practice of self care. Drinking tea mindfully. 🙌 Has anyone done this before? 
TY @diabetessangha for introducing me to this type of meditation. 
#meditation 
#diabetes
#type1diabetes #type2
#stressrelief #stressmanagement #tea #freshbrewedtea #mindfulness

Attention people with diabetes ( or anyone else experiencing stressful moments)… here’s an idea on how to reduce your stress- participate in a Tea Meditation! Here’s how to do it:
1. Brew your favorite tea
2. Hold the very warm cup for a couple minutes as you slow down your stressful thoughts.
3. Smell the wonderful aroma of your tea.
4. Sip your tea slowly and reverently even.
Wow! It’s a great practice of self care. Drinking tea mindfully. 🙌 Has anyone done this before?
TY @diabetessangha for introducing me to this type of meditation.
#meditation
#diabetes
#type1diabetes #type2
#stressrelief #stressmanagement #tea #freshbrewedtea #mindfulness
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Jan 5

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What’s for dinner? I’m eating this meal two nights in a row because I love it so much! Plant based meal that is only 35 grams of carb. Can make this lower carb if you don’t use the breaded cutlet. Did you see the grams of protein and fiber? 🙌 
If you are looking for quick meal prep plant based ideas, this is it 👏
@meatifoods #plantbased #mealideas #diabetes #diabetesfriendly #diabetesfood #type1diabetes #type2diabetes #quickmeals

What’s for dinner? I’m eating this meal two nights in a row because I love it so much! Plant based meal that is only 35 grams of carb. Can make this lower carb if you don’t use the breaded cutlet. Did you see the grams of protein and fiber? 🙌
If you are looking for quick meal prep plant based ideas, this is it 👏
@meatifoods #plantbased #mealideas #diabetes #diabetesfriendly #diabetesfood #type1diabetes #type2diabetes #quickmeals
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Jan 4

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When managing diabetes or pre-diabetes, weight loss is recommended to help increase insulin sensitivity and improve beta cell function.  I’m sharing some tips in my latest YouTube video on how to cut 100 calories ( or more) without feeling like you are missing out.  Link to video in my bio. 
#diabetes #prediabetes #diabetes2 #diabetes1 #weightlosstips #diabetesmanagement #loseweight

When managing diabetes or pre-diabetes, weight loss is recommended to help increase insulin sensitivity and improve beta cell function. I’m sharing some tips in my latest YouTube video on how to cut 100 calories ( or more) without feeling like you are missing out. Link to video in my bio.
#diabetes #prediabetes #diabetes2 #diabetes1 #weightlosstips #diabetesmanagement #loseweight
...

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Jan 3

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Happy New Year 2023!

There's no one diet that’s best for everyone. That is why it is important to understand the nuances of each diet. As a panelist for U.S. News & World Report’s #BestDiets, I provided insight into each of the ranked diets. @usnews #diabetesdiet #eatingplan #rdapproved #whattoeat #healthyeating 

https://health.usnews.com/best-diet/best-diets-overall

Happy New Year 2023!

There's no one diet that’s best for everyone. That is why it is important to understand the nuances of each diet. As a panelist for U.S. News & World Report’s #BestDiets, I provided insight into each of the ranked diets. @usnews #diabetesdiet #eatingplan #rdapproved #whattoeat #healthyeating

https://health.usnews.com/best-diet/best-diets-overall
...

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Dec 21

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Winter has officially begun! Do you find yourself feeling more hungry at this cold time if the year? Plus the wintery forecast leaves you limited to outdoor exercise options. I’m sharing a couple ideas for snacks that aren’t high in calories nor carbs but will curb that hunger. Please share some of your favorite tips below to add to my list. #winterhunger #hungry #diabetes #type1diabetes #type1 #type2diabetes #type2 #snackideas #lowcarb #lowcaloriesnack #lowcarbsnack #bloodsugarbalance @superseedzofficial #popcorn #chaitealatte

Winter has officially begun! Do you find yourself feeling more hungry at this cold time if the year? Plus the wintery forecast leaves you limited to outdoor exercise options. I’m sharing a couple ideas for snacks that aren’t high in calories nor carbs but will curb that hunger. Please share some of your favorite tips below to add to my list. #winterhunger #hungry #diabetes #type1diabetes #type1 #type2diabetes #type2 #snackideas #lowcarb #lowcaloriesnack #lowcarbsnack #bloodsugarbalance @superseedzofficial #popcorn #chaitealatte ...

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Dec 20

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For many of us, the holiday season can get stressful. For all the parents of young children OR puppies, you will understand this. Yes, I was in the middle of cooking for a holiday party when this was happening. 
I hope this reel brings you joy, laughter and big smiles. #stress #puppylove @springerrescueamerica #englishspringerspaniel #englishspringerspanielpuppy #stressrelief

For many of us, the holiday season can get stressful. For all the parents of young children OR puppies, you will understand this. Yes, I was in the middle of cooking for a holiday party when this was happening.
I hope this reel brings you joy, laughter and big smiles. #stress #puppylove @springerrescueamerica #englishspringerspaniel #englishspringerspanielpuppy #stressrelief
...

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Dec 20

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Ohhh sooo good! This recipe is a winner on 2 fronts: 1) our friends loved eating these latkes ( potato pancakes) and 2) this was a healthier version of the traditional potato pancake because it replaced white potato with sweetpotato (yes it’s spelled as one word) and they were baked using a little oil, unlike frying the the potato pancakes. Extra bonus especially for people with diabetes or people that like to reduce waste… I used the whole sweetpotato- using the skin of this potato has been shown to improve its glycemic index ( rise in blood sugar after eating a food). 

Let me know if you try this. Happy holidays-

#sweetpotatolatke #chanukah #potatolatkesarethebest #potatopancakes #ncsweetpotatoes @ncsweetpotatoes #makeitncsweet #sweetpotatoisoneword

Ohhh sooo good! This recipe is a winner on 2 fronts: 1) our friends loved eating these latkes ( potato pancakes) and 2) this was a healthier version of the traditional potato pancake because it replaced white potato with sweetpotato (yes it’s spelled as one word) and they were baked using a little oil, unlike frying the the potato pancakes. Extra bonus especially for people with diabetes or people that like to reduce waste… I used the whole sweetpotato- using the skin of this potato has been shown to improve its glycemic index ( rise in blood sugar after eating a food).

Let me know if you try this. Happy holidays-

#sweetpotatolatke #chanukah #potatolatkesarethebest #potatopancakes #ncsweetpotatoes @ncsweetpotatoes #makeitncsweet #sweetpotatoisoneword
...

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Dec 19

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There’s still plenty of time to order any of my gift ideas for people with diabetes. All of my ideas are set up to be ordered online. Super quick! 

My list is here… https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes

#diabetesgiftguide #diabetes #type1diabetes #type1
#typeonediabetes #type2diabetes #type2 #holidaygifts @mbkwear @getjoydays #yogagear @evansoroka #bestdiabetesbooks #gifts @usnews

There’s still plenty of time to order any of my gift ideas for people with diabetes. All of my ideas are set up to be ordered online. Super quick!

My list is here… https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes

#diabetesgiftguide #diabetes #type1diabetes #type1
#typeonediabetes #type2diabetes #type2 #holidaygifts @mbkwear @getjoydays #yogagear @evansoroka #bestdiabetesbooks #gifts @usnews
...

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Dec 11

Open
Do you find yourself hungrier when the weather gets colder? I find that I do- even when it’s not that cold here! But it’s December and cooler weather is here. Check out my tips for a way to get more food on your plate to fill your hunger. #diabetes #diabetesmanagement #type1diabetes #type1 #type1warrior #lowcaloriemeals #lowcarbmeals #fiber #mealideas #diabetesfriendly #winterhunger #eggenthusiast #eggs

Do you find yourself hungrier when the weather gets colder? I find that I do- even when it’s not that cold here! But it’s December and cooler weather is here. Check out my tips for a way to get more food on your plate to fill your hunger. #diabetes #diabetesmanagement #type1diabetes #type1 #type1warrior #lowcaloriemeals #lowcarbmeals #fiber #mealideas #diabetesfriendly #winterhunger #eggenthusiast #eggs ...

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Dec 11

Open
Senior dog rules! #puppylife #englishspringerspaniel #englishspringerspanielpuppy #dogslife #beggingdog @springerrescueamerica

Senior dog rules! #puppylife #englishspringerspaniel #englishspringerspanielpuppy #dogslife #beggingdog @springerrescueamerica ...

tobysmithson

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Dec 7

Open
The holidays are coming…
1 week + 4 days or
2weeks + 4 days 
Is the holidays and I’ve got you covered with ideas for gifts for people with diabetes. 

https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes 

@usnews @mbkwear @getjoydays @evansoroka @ninjakitchen #yoga #yogaequipment @jewellsblackwell #diabetes #diabetesfriendly #diabetesgifts #giftideas #type1diabetes #type2diabetes

The holidays are coming…
1 week + 4 days or
2weeks + 4 days
Is the holidays and I’ve got you covered with ideas for gifts for people with diabetes.

https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes

@usnews @mbkwear @getjoydays @evansoroka @ninjakitchen #yoga #yogaequipment @jewellsblackwell #diabetes #diabetesfriendly #diabetesgifts #giftideas #type1diabetes #type2diabetes
...

tobysmithson

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Dec 6

Open
Enrolled in a class given by Eliza Pinckney ( reenactment) who developed and brought Indigo Blue dye here to South Carolina. I took photos of the Indigo plant with the seeds ( they look like very tiny bananas) that are used to make the dye. 
Creating ( tie dye shirts) was sooo much fun, exciting and relaxing. #funday #indigoblue #southcarolina @dimmosher @coastaldiscoverymuseum

Enrolled in a class given by Eliza Pinckney ( reenactment) who developed and brought Indigo Blue dye here to South Carolina. I took photos of the Indigo plant with the seeds ( they look like very tiny bananas) that are used to make the dye.
Creating ( tie dye shirts) was sooo much fun, exciting and relaxing. #funday #indigoblue #southcarolina @dimmosher @coastaldiscoverymuseum
...

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