Essential oils

side view of blueberry chia muffins on countertop with blueberries

Blueberry Chia Muffins

Blueberry Chia Muffins

July 5, 2017 2 Comments

Chocolate Peppermint Chia Oatmeal

A perfect treat for breakfast! With peppermint essential oils, the nutritional benefits of chia seeds, and no refined sugar, you know you want to make some now!

December 15, 2016 No Comments

Italian Parmesan Broccoli

Italian Parmesan Broccoli Recipe

August 31, 2016 No Comments

Cinnamon Thieves Energy Bites

Cinnamon Thieves Energy Bites Recipe

July 23, 2016 No Comments

Overnight Oats – Pumpkin Pie and Chocolate Peppermint Recipes

Overnight Oats – Pumpkin Pie and Chocolate Peppermint Recipes

July 13, 2016 No Comments

Lemon Roasted Brussel Sprouts

Lemon Roasted Brussel Sprouts Recipe

July 12, 2016 No Comments

chocolate peppermint energy bites

Chocolate Peppermint Energy Bites

These Chocolate Peppermint Energy Bites are the perfect low sugar, healthy sweet treat!

July 7, 2016 No Comments

Honey Lime Brussel Sprouts

Honey Lime Brussel Sprouts Recipe

July 6, 2016 No Comments

Baked Sweet Potato Fries

Baked Sweet Potato Fries Recipe

July 6, 2016 No Comments

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#ad I LOVE adding @grapesfromca to pizza. They add a delicious flavor, juiciness, and some pretty great gut health promoting benefits according to some recent research.
Here’s the recipe for our Goat Cheese and California Grape Pizza with Chicken

1 almond flour based pizza crust
2 Tbsp balsamic glaze, divided
6oz shredded Italian cheese blend
8oz. grilled chicken, chopped
6oz goat cheese, crumbled
1 Tbsp chopped rosemary
1 cup California grapes, any color
Salt and Pepper to taste

Instructions
• Prep your pizza dough as desired. You can use a mix, a frozen crust, or make one from scratch.
• Preheat your oven according to the pizza crust instructions/recipe.
• Once your pizza dough is prepped and ready for toppings, drizzle 1 Tbsp of the balsamic glaze on top of the dough, and spread it over the dough using the back of a spoon.
• Next, add your shredded Italian cheese, spreading it out evenly on top of the dough.
• Then add your grilled chicken, crumbled goat cheese, and California grapes on top of the pizza
spreading them out evenly.
• Now, take your chopped walnuts and in a small bowl top them with the remaining 1 Tbsp balsamic glaze and mix until the walnuts are fully coated. Sprinkle this walnut mixture and the chopped rosemary on top of your pizza.
• Season with salt and pepper as desired.
• Bake your pizza according to the pizza crust instructions/recipe.
• Once your pizza is done baking, cut it into 6 slices, and enjoy!

#GrapesfromCalifornia #Smoothie #milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

Fiber has a whole host of health benefits, including promoting stable blood sugar levels. Ideally, women should be consuming at least 25g fiber per day and men should be consuming at least 38g fiber per day.

Here’s some of our higher fiber fruits and veggies:
1 cup raspberries or blackberries- 8g
1 medium artichoke- 7g
1/2 avocado- 6-7g
1 cup cooked Brussel sprouts- 6g
1 cup pomegranate arils 6g
1 medium pear- 5.5g
1 cup cooked greens- 5-6g
1 cup cooked beets- 5g

What’s your favorite fiber source?

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

Easy High Fiber Banana Pancakes
Recipe makes 3 servings

2 medium bananas
2 large eggs
1 tsp vanilla extract
1/2 cup whole milk
1/4 cup coconut flour
1/4 cup oats
2 tsp baking powder
3 Tbsp PB (for topping)
1 cup raspberries (for topping)

1/3 of recipe:
Calories: 315
Total fat: 15g
Saturated fat: 5g
Total carb: 40g
Fiber: 12g
Sugar: 17g
Added sugar: 0g
Protein: 14g

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

Some amount of added sugar is fine, but most of us could benefit from decreasing how much added sugar we consume. Here are 7 tips to help decrease the amount of added sugar you consume throughout your day.

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly #addedsugar #noaddedsugar

Protein helps promote stable blood sugars… here’s 6 easy snacks with at least 10g of protein each…
1) 2oz pumpkin seeds
2) 2 hard boiled eggs (love my egg cooker!… I got mine years ago and its still going strong. I linked the model I have)
3) 1.5 oz shelled peanuts
4) 2 oz beef jerkey
5) 1/2 cup cottage cheese + 2-3os smoked salmon
6) 2oz cheese

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

Yes, you can enjoy tortillas if you’re managing your blood sugars or have diabetes. Do they take some thought and planning, maybe more so than other foods? Yes. But does that mean you cant have them? Definitely not.

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly #greenscreen

Blood sugar friendly breakfast quesadilla ready in less than 15 minutes…

2 large eggs, beaten
1 tortilla
2 Tbsp shredded sharp cheddar cheese
2 Tbsp low sodium canned black beans
2 Tbsp shredded spinach
2 Tbsp chopped red onion
Plain Greek yogurt, optional

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

Anyone dealing with newly diagnosed diabetes, knows just how overwhelming everything that comes with a diabetes diagnosis can be.

But there are a host of experts and resources and experts out there that can help. Oftentimes though, people just aren’t aware of all the help they may qualify for or have access to.

In this video we discuss what to do after being diagnosed with prediabetes, type 2 diabetes, or type 1 diabetes.

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

Yes, whether it’s coffee, tea, or an energy drink, caffeine can raise blood sugar levels. The exact mechanism of why and how isn’t fully understood, but research has shown that caffeine’s effect on our bodies can cause:

1) Increased insulin resistance
2) Decreased glucose uptake by cells from the bloodstream

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

(Sponsored travel) A little recap of my trip out to Lodi, CA last week with @tomatowellness @stanislaustomatoes @corto_olive 🍅🫒❤️

Myself and some of my favorite fellow dietitians got to experience the true meaning of #farmtotable and how it applies to so much more than just fresh fruits and veggies.

🍅 @stanislaustomatoes are harvested, washed, cooked, and canned all within 6 hours to maintain flavor and nutrient values. And yes, they were hands down the tastiest tomatoes I’ve ever tried ☺️ I can’t show you their incredible production facility that we got to tour because we weren’t allowed to take our phones in, but trust me when I say it was one of the most impressive operations I’ve ever seen. The care they show for farmers, their employees, and the actual tomatoes was mind blowing. (Stanislaus tomatoes only produce products, canned tomato products and sauces, for restaurants and food service operations. Unfortunately, you can’t buy them directly in the store… they’re on a mission to help your local pizzeria and smaller restaurants provide delicious dining options that set them apart.)

🫒 as a dietitian, I went into this trip thinking I knew a decent amount about olive oil, and it’s health benefits… But it’s safe to say I was humbled ☺️ and left this trip so much better educated on how fresh extra-virgin olive oil is/should be produced and the associated health benefits. Also, if you know me in real life, don’t be surprised if give you @corto_olive oil for Christmas ☺️

I’m so grateful to have gone on this trip ❤️ now I just need this dang Houston weather to cool off so I can make some tomato soup ☺️🥵

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

Blood sugar friendly pumpkin bread muffins!! Each muffin has 6g protein and 5g fiber 👍

1 15oz can pumpkin purée
3 large eggs beaten
¼ cup cooking oil
1 ½ tsp almond extract
1 ½ tsp vanilla extract
1 tsp apple cider vinegar
1 ½ cups almond flour
1 ½ cups rolled oats, use gluten free if needed
⅔ cup sugar, if you prefer a sweeter bread, increase this to 1 cup
1 tsp baking powder
1 tsp baking soda
2 tsp ground cinnamon
½ tsp ground nutmeg
½ tsp ground ginger
½ tsp salt

Preheat your oven to 350 degrees F. Then, grease a standard size loaf pan or muffin pan. Set your prepped pan aside.
Add the pumpkin puree, eggs, cooking oil, almond extract, vanilla extract, and apple cider vinegar to a bowl and mix together.

Now, add your oats to a blender to grind them. Then add your ground oats and the rest of your dry ingredients (almond flour, sugar, baking powder, baking soda, cinnamon, nutmeg, ginger, and salt) to a second bowl and mix to combine.
Then add your wet ingredients to the dry ingredients and mix to combine.
Transfer the batter to your prepared pan and spread it out evenly in the pan or fill each muffin cup.
Bake the bread for 50-65 minutes until set and a knife inserted in the center comes out mostly clean, or 25-30 minutes for muffins.
Let the bread cool for at least 30 minutes before slicing.

#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

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