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

Kale and Chickpea Tuna Salad

This Kale and Chickpea Tuna Salad is a nutrition power house guaranteed to give you the fuel you need to get you through the rest of your day. Whether it’s a busy day at the office or a crazy day at home with the kids, you’ll feel full, satisfied, and ready to tackle the afternoon, by keeping your energy levels up and your blood sugar levels stable… and help you avoid that mid-afternoon energy crash! Click the button below for the full rcipe!

This recipe was sponsored by Healthline. All thoughts and ideas are my own.

Get the full recipe here

Check out these other great lunch options…

Heart Healthy Blueberry Apple Salad

Smoked Black Pepper and Salmon Caesar Salad

Avocado Lime BLT Sandwich

Salmon Lettuce Wraps with Spicy Black Bean Sauce on a plate

Easy Salmon Lettuce Wraps with Spicy Black Bean Sauce

Grain Free Walnut Chocolate Chip Cookies

Low Carb 15-minute Dinners: Quesadillas 3 Ways

Tex Mex Veggie and Sausage Burrito Bowls

Paleo Pigs in a Blanket

Vegan Creamy Butternut Squash Quinoa Bowl

Crunchy Pistachio Chicken Salad

More to explore...

Almond Butter Chocolate Chip Cookies (Gluten-Free)

January 13, 2022 No Comments

My almond butter chocolate chip cookies are going to be your new favorite healthy dessert option!

Healthy Homemade Gingerbread Loaf Cake

November 27, 2021 2 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 1 Comment

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

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Because the reality is someone within earshot probably has diabetes... and trust me when I say we wish this diagnosis was a joke and that we’d wake up tomorrow and have a functioning pancreas or insulin that does what it’s supposed to. But it’s not a joke. It’s real life with a chronic disease.
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So when someone makes an offhand joke about getting diabetes from the pie at family dinner, from the cake at a party, or from too many burgers at McDonald’s (anyone else remember the really tacky and hurtful SNL joke from a several years ago?? 😡) ... it stings just a little too much 💔
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(And yes, I speaking about all types of diabetes not just type 1)
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#milknhoneynutrition #diabetes #itsnotfunny

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COOKIES!! 🍪 Almond Butter Chocolate Chip Cookies to be exact 🍪👌 they’ve got all my usual requirements for a deliciously blood sugar friendly dessert:
🍪 Delicious!
🍪 More protein
🍪 More plant based fat
🍪 Less sugar
Recipe is at the link in my bio! And one note on the recipe that I put in the blog post but just in case you miss it: this recipe calls for 1/2 cup brown sugar but you can reduce this down as low as 1/4 cup and still have a really tasty cookie 👍
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#milknhoneynutrition #chocolatechipcookies #almondbutter #diabetes #healthydesserts #cookiemonster

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Lunch time! What did you have today?? I had some delicious carne asada beef with some veggies! And it only took about 5 minutes to prepare. Having quality frozen meal options to rely on when you have diabetes is so helpful! #ad
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I always look for options that are lower in sodium, have a quality source of protein, and lots of veggies!
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@healthychoicebrand Zero meals are not only tasty, but all of the varieties also have 10g net carbs or less, no added sugar, zero preservatives, zero artificial flavors and zero artificial colors. The Carne Asada bowl was my favorite with 16g protein, less than 500mg sodium, delicious strips of beef and yummy veggies! You can find them at your local @krogerco !
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#milknhoneynutrition #healthychoiceatkroger

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We’re coming off the season of sweet treats and richer meals than usual so I’m reaching for all the blood sugar balancing snacks I can think of! This trail mix combo has always been one of my faves 😍 Both the fiber and plant-based fats in this combo help to stabilize blood sugars and keep you steady and energized throughout the day.
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Recipe: 1 cup popcorn, 1/4 cup raw pecan halves, 2 Tbsp reduced sugar chocolate chips
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Carb count with ingredients listed: 18g (8g fiber, 1g sugar)
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If you make it with standard chocolate chips, the carb count is: 30g carb (5g fiber, 17g sugar)
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What do you put in your trail mix?
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#milknhoneynutrition #trailmix #healthysnacks #snacktime #lowsugarsnacks #noaddedsugar #diabetes #type1 #type2 #prediabetes

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Rise and shine and back to work ☺️❤️what’d you pack for lunch today?? What “breakfast” foods do you enjoy eating at lunchtime?
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Next time you’re making pancakes, just make some miniature ones that will fit inside your lunchbox and add some of your other breakfast favorites and you’ll have a lunch you can definitely look forward to!
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(The pancakes are my Gluten Free Banana Oat Pancakes... recipe is on my website!)
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#milknhoneynutrition #breakfastfood #lunchboxideas #lunchbox #diabetes
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#dietitian #glutenfreefood #type1diabetic #type1 #type1diabetes #houstonfood #foodblogger #lowsugar #type2 #prediabetes

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Tis the season ☺️... While I understand and agree with the sentiment that New Years goals don’t have to be about food, I do think it’s possible to set New Years goals around food that do NOT involve weight loss or unrealistic things that you have no control over.
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Here’s some examples of food related goals you could set for 2022:
• Wake up earlier so you don’t skip breakfast as often.
• Eat 1 more serving of vegetables each day.
• Eat together as a family twice/week.
• Meal prep for 30 minutes each week: chopping, cutting, getting organized, etc.
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Now it’s your turn, tell me one non-weight loss, non-restrictive food goal you have for 2022… Mine is to be more consistent about eating vegetables throughout the day and not just at lunch and dinner.
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What are your goals (food-related or not) for next year?
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#milknhoneynutrition #newyearsresolutions #breakfastideas #balancedbreakfast
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#dietitian #foodforthought #glutenfree #glutenfreefood #diabetes #type1 #type1diabetes #houstonfood #t1d #type2 #type2diabetes #prediabetes

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Merry Christmas Eve Eve as my kids have been saying! ☺️❤️💚 If you’re looking for some easy lower sugar baking options this weekend, try my Almond Flour Banana Bread with Sprinkles!
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The recipe is on my website... just click the link in my bio and then head to the recipes page 👍 Not only does this banana bread freeze (and reheat!) so well, but it’s also got a perfectly fluffy but also dense texture to it that is so satisfying 🥰 And each slice has 5g protein and only 14g sugar (for reference, the average slice of banana bread will usually have 30+g sugar)
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Enjoy!! ❤️💚🎄(and while you’re there, check out my pumpkin bread and gingerbread recipes… they’re similar and equally delicious!)
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#millnhoneynutrition #bananabread #almondflour #christmasbaking #diabetes
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#dietitian #healthyeats #glutenfree #glutenfreefood #type1diabetic #t1dlookslikeme #type1 #type1diabetes #t1d #rdeats

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Eggnog. I know it’s a divisive topic this time of year, and there used to be a time when I wouldn’t touch the stuff... but fortunately, I am now older and wiser and my taste buds are much happier! 😃 This low sugar dairy free chocolate eggnog recipe basically tastes like the most delicious rich chocolate milk you’ve ever had! And with the slightest hint of coconut I know you’re going to love it! Just search “eggnog” on my website for the recipe 🍫🍸
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You can have this recipe ready in less than 10 minutes 👍🙌 We use one of my favorite low sugar hacks: canned coconut cream. If you search through my website you’ll find it not only in this recipe, but several others. It is the perfect way to maintain flavor, richness, and creaminess without relying on things like sweetened condensed milk during the holiday season. 🎄❤️
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#milknhoneynutrition #eggnog #diabetes
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#dietitian #whatdietitianseat #healthyeats #glutenfree #glutenfreefood #glutenfreelife #type1diabetic #t1dlookslikeme #type1 #type1diabetes #foodblogger #t1d #rdeats

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The week of Christmas means a double batch of Low Sugar Chocolate Chip Cookie Dough Bites... with Christmas sprinkles of course!! ☺️🎄❤️💚 Click the link in my bio and search “cookie dough bites” on the recipe page of my website for the recipe 👍
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We enjoy these both as snacks and sometimes as breakfast too! They’re low enough in sugar that I’m comfortable with my girls having 2-3 with breakfast if they want. The recipe calls for 1/3 cup maple syrup but you can cut back on this if you want and just add in 1-2 Tbsp water.
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The real question though is what kind of sprinkles will you add?! ☺️
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#milknhoneynutrition #cookiedough #healthytreats #lowsugar #diabetes
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#dietitian #whatdietitianseat #prettyfood #healthyeats #glutenfree #glutenfreefood #glutenfreelife #type1diabetic #type1 #type1diabetes #foodblogger #t1d #rdeats

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The moment you discover avocado Dexcom tapes 😍🥑
@expressionmedtape @dexcom
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I hope you’re able to slow down and find joy in all the little things this week ❤️
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#milknhoneynutrition #diabetes #itsthelittlethings #avocadolover
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#Diabeteslife #type1diabetes #rdn #registereddietitian #type1diabetic #type2diabetes #type2diabetic #dexcom #t1dlookslikeme #diabetic #brokenpancreas #type1 #t1d #diabeteslifestyle #lowbloodsugar

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🥓🎄❤️🧇Christmas Morning Breakfast Waffle Charcuterie Board 🧇🎄❤️🥓 This is a super simple and festive breakfast option for Christmas morning that won’t have you slaving away in the kitchen while your family is opening presents. We use things like:
• Frozen toaster waffles
• Waffle toppings: peanut butter, Greek yogurt, maple syrup
• Fresh fruit
• Pre-made pastries
• Bacon and chicken sausage
• Copycat Starbucks egg bites (recipe is on my website)
I recommend making the egg bites and bacon the day before and then all you need to do the morning of is heat everything up and arrange it on your favorite serving platter 👍🎄
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The recipe for the copycat Starbucks egg bites is on my website, and I also have a full post with instructions on how to prepare this 🧇Breakfast Waffle Charcuterie Board🧇
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This is not a typical breakfast I’d recommend for someone with diabetes. But, we deserve to enjoy a fun breakfast on holiday mornings just like everyone else. Use the fruit, peanut butter, Greek yogurt, egg bites, chicken sausage, and bacon to balance out the higher sugar items to avoid potential blood sugar spikes later in the day 🎄❤️
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#milknhoneynutrition #merrychristmas #christmasmorning #breakfastideas

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MILK & HONEY NUTRITION, LLC

Mary Ellen Phipps

Categories to Explore

Kale and Chickpea Tuna Salad

More to explore...

Almond Butter Chocolate Chip Cookies (Gluten-Free)

Healthy Homemade Gingerbread Loaf Cake

Gluten-Free Gingerbread Cookies (Without Molasses)

Leave a Reply Cancel reply

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