Mary Ellen Phipps

Mary Ellen Phipps, the founder of Milk & Honey Nutrition, is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles!

Categories to Explore

Green Matcha Ombre Chia Pudding

Green Matcha Ombre Chia Pudding

What better way to celebrate the arrival of Spring than with this Green Matcha Ombre Chia Pudding?! No need for artificial food coloring or dyes. Superfood matcha not only offers antioxidants, but also makes for a fun festive, and green, breakfast option!

This recipe was sponsored by Sprouts Farmers Market. All thoughts and ideas are my own.

Green Matcha Ombre Chia Pudding

Yield: 2 servings

1 cup chia seeds

3 cups unsweetened almond milk

1 1/2 tsp cinnamon

1 1/2 tsp vanilla extract

1/4 cup maple syrup

2 Tbsp + 2 1/2 tsp Love Matcha culinary matcha powder

Using three 12oz. mason jars, add the following to each jar: 1/3 cup chia seeds, 1 cup unsweetened almond milk, 1/2 tsp cinnamon, 1/2 tsp vanilla extract, and 1 Tbsp maple syrup (add 2 Tbsp to the last jar). Add 1/2 tsp matcha powder to the first mason jar, 2 tsp to the second, and 2 Tbsp to the third. Secure the lids, and shake each well until fully combined. Refrigerate the jars for at least 4 hours or overnight.

Using two clear glasses, layer the chia pudding from darkest to lightest as shown. Top with a layer of plain yogurt. Enjoy as is, or pair with your favorite frozen fruit, or nuts!

Check out these other great breakfast recipes

Veggie and Egg Caprese Breakfast Sandwiches

Veggie and Egg Caprese Breakfast Sandwiches

Caramelized Onion, Apple, and Sweet Potato Overnight Breakfast Bake in a white pan

Caramelized Onion, Apple, and Sweet Potato Overnight Breakfast Bake

Double Chocolate Fudge Breakfast Cookies cooling down

Double Chocolate Fudge Breakfast Cookies

Watercolor Toast with no artificial dyes

Watercolor Toast with no artificial dyes

Peaches & Cream Parfaits with Maple Bacon Crumbles in mason jars with peaches on cutting board

Peaches & Cream Parfaits with Maple Bacon Crumbles

Grain Free Blueberry Lemon Breakfast Cookie Skillet with bowl of blueberries

Grain Free Blueberry Lemon Breakfast Cookie Skillet

Sweet Potato Blueberry Sausage Frittata slide of frittata on white plate

Sweet Potato Blueberry Sausage Frittata

Easy no added sugar raspberry smoothie in a cup with raspberries in measuring cup

Easy no added sugar raspberry smoothie

Healathier Scotcheroo Energy Balls on Cooling Rack

Healthier Scotcheroo Energy Balls

Low carb 15 minute dinners

Low Carb 15-minute Dinners: Quesadillas 3 Ways

More to explore...

ginger bread loaf cake squares

Healthy Homemade Gingerbread Loaf Cake

November 27, 2021 No Comments

This gingerbread loaf cake is so versatile. Thanks to a blood sugar friendly balance of ingredients, you can enjoy it at breakfast, as a snack, and also as dessert!

gluten free gingerbread cookies with cream cheese icing diabetes friendly

Gluten-Free Gingerbread Cookies (Without Molasses)

November 19, 2021 No Comments

One of my favorite holiday flavors is gingerbread and these gluten-free gingerbread cookies are the perfect holiday dessert!

roasted brussel sprouts and butternut squash with pecans goat cheese and gluten free french fried onions

Roasted Brussel Sprouts and Butternut Squash with Pecans

November 16, 2021 No Comments

The holidays can be a tricky time to navigate when you have diabetes, but making sure you have some veggie loaded side dishes is a great way to balance out other holiday dishes. Roasted brussel sprouts and butternut squash are a delicious option!

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Artichoke Lemon Pesto Pasta 🙌💃🏻🍋🌱🍝 this is an easy blood sugar-friendly meal that makes awesome leftovers too! As usual, I use chickpea pasta, but you can use whatever your favorite type of pasta is 👍 Recipe is on my website!!
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#milknhoneynutrition #pastadinner #pastanight #artichokepasta
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#dietitian #eatrealfood #healthyeats #glutenfree #glutenfreefood #diabetes #type1 #type1diabetes #houstonfood #foodblogger #t1d

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It’s officially chili season!! Have you tried my Beef & Bean Chili Recipe?? I know people can get opinionated on whether or not beans belong in chili but after you try my recipe, I’m fairly certain you’ll see why I love loading up my chili with all kinds of beans! It’s also a super quick recipe ready in only about 45 minutes start to finish 👍🙌 head to my website (link in bio) for the recipe!
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#milknhoneynutrition #chilinight #chili #beefchili #diabetes
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#rdapproved #dietitian #healthyeats #glutenfree #glutenfreefood #glutenfreerecipe #type1diabetic #type1 #type1diabetes #houstonfood #t1d #type2 #type2diabetes #t2d

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Safe to say I have a thing for gingerbread ☺️ this delicious gingerbread loaf cake has only 17g carb and 7g sugar/slice … if you love my banana bread and pumpkin bread recipes, you’ll love this one as well! Click the link in my bio for the recipe!
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#milknhoneynutrition #diabetes #gingerbread #gingerbreadcake

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Thanksgiving can be tricky to navigate when you have any type of diabetes. It can add a lot of fear and stress to what should be a happy and fun time with loved ones.
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Personally, I strongly believe that the emotional benefit of enjoying delicious food with people we love and who love us right back is far better for your health than trying to make grandma’s time tested recipe healthier somehow.
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Click the link in my bio for my blog post all about diabetes-friendly Thanksgiving recipes and tips to help you still enjoy a delicious meal AND keep your blood sugars stable!
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#milknhoneynutrition #diabetes #dietitian #type1 #type2 #prediabetes #thanksgivingtable #thanksgivingrecipes

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As a registered dietitian, I teach people how to eat to manage blood sugar levels. And specifically, how to still eat all the foods they love while managing blood sugars. To do this, we focus on what we can add to the overall diet, rather than what we need to take away. I advise people to add plant based fat, fiber, and protein to their meals and snacks. And while I do want you to get these nutrients from food sources, it is super convenient to have a quality protein and/or fiber supplement you can utilize when needed. I used plant-based @purelyinspirednutrition low sugar Organic Protein powder in Decadent Chocolate to make these Peppermint Cocoa Protein Bites, and they are so delicious!
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@purelyinspirednutrition is a quality option for everyone from athletes to busy parents. AND, it's sold online and at @walmart at an affordable price point... and let's be honest, it can be hard to find quality and affordability in the same product when it comes to protein powders.
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Click the link in my bio for my recipe and more information on managing blood sugars on the @purelyinspirednutrition blog!
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#ad #milknhoneynutrition #purelyinspired_partner #diabetes

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I was diagnosed with diabetes in August 1991. Over 30 years ago! I was five years old and things looked a lot different. It's crazy to think how far diabetes treatment and management have come in just 30 years. Here are a few things I am incredibly thankful for that exist now, but definitely were not around 30 years ago...
📱Medical technology! We didn't have pumps, we didn't have CGM's, we didn't have any of it.
💉 All of the different types of insulin. When I was diagnosed, there was Regular insulin and NPH. And they didn't allow for flexibility on much of anything. Everything from the food you ate to your daily routine had to be carefully planned out.
🍪 Delicious blood sugar friendly snacks! It was safe to assume that any snacks labeled as diabetes friendly or blood sugar friendly back in the 90s tasted like cardboard... but we have so many delicious options these days! Perfect example: @catalinacrunch !!
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Catalina Crunch has completely perfected the whole blood sugar friendly snacking scene!
• Their Crunch Mix is one of my all time favorite afternoon snacks. Each flavor is delicious but I’m kind of partial to the Cheddar one.
• Their Cereals are such a breath of fresh air... delicious and don’t spike your blood
sugar.
• And, I mean who doesn’t love Sandwich Cookies for the perfect after dinner treat!
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Each of their products not only tastes delicious but also has more fiber, more protein, and less sugar than the traditional versions. Check their website for where to find them in a store near you!
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#ad #milknhoneynutrition #snacktime #diabetes #catalinacrunch

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New recipe! Low Carb Beef and Veggie Burrito Bowls! Recipe below! 👇
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I used these delicious southwest style egg white wraps from @egglifefoods … Rice and traditional tortillas are a tough combo for me to navigate and not have a blood sugar spike, so I love having this lower carb option to turn to! #ad
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@egglifefoods egg white wraps are high in protein and a blood sugar friendly tortilla option! (Remember, protein plays a key role in keeping post meal blood sugars stable!) So, you can still enjoy your carbohydrates in other parts of your meal like I did here, or keep the entire meal lower carb depending on what works best for you and your diabetes management 👍
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Low Carb Beef & Veggie Burrito Bowls
Yield: 2 burrito bowls

Ingredients:
Cooking spray
2 @egglifefoods southwest style wraps
1/2 Tbsp oil
4-6oz pre-cooked frozen beef fajita meat (available in the frozen meat section)
½ Tbsp fajita seasoning or taco seasoning
1/2 cup sliced onions
1/2 cup sliced bell peppers (red and green)

Preheat your oven to 400 degrees F. Find four oven safe bowls that are all the same size (about 3-4inches in diameter). Use your cooking spray to spray the outside of two bowls and the inside of the other two. Place one of the @egglifefoods wraps inside a bowl that has oil on the inside. Then, place a bowl that has oil on the outside on top of the wrap (so you’re sandwiching the wrap between the two bowls). Repeat the process for the second wrap. Place the bowls in the pre-heated oven and let them bake for ~10 minutes.

While the wraps are baking, add your oil to a pan and cook your frozen fajita meat, sliced veggies, and the seasoning mix over medium heat until the veggies are soft (about 8-10 minutes). Stir everything together occasionally while cooking.

Once the wraps are done baking, carefully remove them from the oven. Then, gently remove your freshly baked egg white burrito bowls from the dishes. Add your beef and veggie filling to each bowl and enjoy!
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#egglifegoodlife #milknhoneynutrition

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🍎 Easy Low Sugar Apple Crisp 🍎 Recipe below 👇
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If you love apples and baking, i’ve got some great news for you! Between now and Nov 14th, head to your local @heb and purchase @applesfromny (Cortland, Empire, or McIntosh) to win a new Kitchen Aid Artisan Mixer! To enter: either take a photo of yourself in H-E-B with your apple haul and post it, or use your apples to make a delicious recipe and post it. Make sure to tag @applesfromny and #HEBakingxApplesFromNY 🍎👍
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Here’s the apple crisp recipe I made:
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Ingredients
3 Empire apples @applesfromny, sliced thin 1 Tbsp sugar 1 tsp ground cinnamon, divided 1/2 tsp lemon juice 1/3 cup light brown sugar, unpacked 1/2 cup rolled oats (use gluten free if needed) 1/2 cup almond flour 1/4 cup unsalted butter, cut into small squares pinch of salt

Preheat your oven to 375 degrees. In a bowl, combine the apple slices, sugar, 1/2 tsp cinnamon, and lemon juice and toss to combine. Set this bowl aside. Now, grease a standard loaf pan. Add the coated apple slices to the loaf pan. In a separate bowl, combine all of the remaining ingredients: 1/2 tsp cinnamon, brown sugar, oats, almond flour, butter, and salt. Using your hands, mix the crumble topping together, squishing the butter into the mixture as you go. It should start to resemble wet sand. Sprinkle the mixture on top of the apple slices. Place the loaf pan in the oven and bake for about 40-45 minutes until it starts to turn golden brown and the apples are bubbling. Let it cool for a few minutes before serving. Enjoy it as is or serve with your favorite low sugar ice cream!

Recipe yield: 8 servings
Per serving: 21g carb, 14g sugar, 3g fiber, 2.5g protein
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#ad #milknhoneynutrition #applecrisp #applesfromny #applesfromnypartner #HEBakingxApplesFromNY

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Overnight oats with 21g protein/bowl 🙌💃🏻 ... and no, there’s no protein powder in this recipe!
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Bananas and oatmeal are 2 foods that are often touted as being off-limits for people with diabetes… But this is simply just not true! 🙅🏻‍♀️
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All you need is some additional fat, fiber, and protein!
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Every ingredient in this recipe serves a purpose of either adding protein, or adding sweetness (without adding sugar)!
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So, wanna know how I got to 21g of protein?? Here’s what I used...
• Oats (2.5g protein)
• Plain kefir (7.5g protein)
• Peanut butter (4g protein)
• Hemp seeds (1.25g protein)
• Chia seeds (1.5g protein)
• Almond flour (3.5g protein)
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Head to my website and search “overnight oats” for this protein packed no added sugar breakfast option!
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#milknhoneynutrition #overnightoats #proteinoatmeal #diabetes

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Would it shock you to know one of the most frequent questions that lands in my inbox is people with newly diagnosed diabetes wondering if it’s OK for them to still drink alcohol? It’s a very real and relevant question, that all too often I find doctors gloss over and simply tell people “oh ya sure it’s fine” with little to no guidance, OR they simply say “no, stay away from it” and that’s it. But there is a safe middleground there, and it’s important to talk about it!
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Now, let’s assume we are all on the same page that alcohol should be consumed responsibly and in moderation. So in addition to that, I have the five “rules” you see in the graphic above.
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If you follow me or my content, you know I don’t subscribe to food “rules” around diabetes, but when it comes to alcohol, it’s about your SAFETY. So I have no problem calling these “rules” because it’s about making sure you stay safe, but still get to enjoy a social situation that you love ❤️
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If you want to read more on this, check out the full blog post I have on diabetes and alcohol on my website 👍
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#milknhoneynutrition #drinkresponsibly #alcoholanddiabetes #diabetes

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