Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD, 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!

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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…

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orange juice and grape popsicles for halloween

Homemade Black Grape Popsicles for Halloween

October 26, 2022 No Comments

I don’t know about you, but Halloween is usually still pretty hot around here, so I’ve whipped up some deliciously spooky Halloween themed grape popsicles to celebrate!

Low Sugar Gluten Free Apple Crisp

September 23, 2022 No Comments

My low sugar gluten free apple crisp recipe is so simple to make and loaded with delicious seasonal apple flavor!

gluten free sourdough bred with roasted grapes rosemary and goat cheese

The Best Roasted Grapes with Goat Cheese Crostini

September 8, 2022 No Comments

This super simple and delicious roasted grapes with goat cheese crostini recipe is perfect for your next get together.

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#ad These no added sugar chocolate chip almond pancakes are the perfect way to start (or end!) your day! Whether you’re looking for a nutrient dense breakfast option, or a fun breakfast for dinner meal idea, I know you’re going to love these!! @lilys_sweets #NewYearNewSweets

Ingredients
3/4 cup almond flour
3/4 cup oat flour
1 Tbsp baking powder
1/4 tsp salt
1/3 cup unsweetened almond butter, melted
1 1/4 cup milk of choice
1 tsp vanilla extract
1 tsp almond extract
2 large eggs
1 Tbsp oil
1/2 cup @lilys_sweets Milk Chocolate Style Baking Chips

Preheat a large skillet over medium heat.
Combine all of the dry ingredients in one bowl and lightly stir to combine.
In a separate bowl, combine the wet ingredients and whisk thoroughly to combine.
Next, add the dry ingredients to the wet ingredients and whisk to combine. Let the batter sit for 5-7 minutes before cooking.
Add a small amount of oil to your heated skillet. Using an ice cream scoop, scoop batter onto the heated skillet. Cook for 4-5 minutes. Drop 10-12 chocolate chips on top of the pancake, flip, and then cook for an additional 2-3 minutes. Top with your toppings of choice, and/or some additional Lily’s chocolate chips!
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#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

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I love fresh green beans, but let’s be real… there’s just not always time for that. The convenience of frozen veggies and canned veggies means I can get them prepared faster and have less fresh food that goes to waste from not cooking them in time before they go bad.
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Let this be another reminder that canned veggies count too and you can add fat to your veggies to make them taste better 👌👍 #cannedveggies #milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

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#ad These no added sugar white chocolate style peanut butter bites are the perfect afternoon pick me up to keep you fueled throughout your day. They have protein and fiber and oh so delicious! Recipe is below!! @lilys_sweets #NewYearNewSweets
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Ingredients
3/4 cup unsweetened peanut butter
1 tsp vanilla extract
1 tsp almond extract
1 cup rolled oats
1 cup almond flour
1⁄4 cup hemp hearts
2/3 cup Lily’s white chocolate style baking chips 2-3 Tbsp water
Add your peanut butter, and extracts to a medium bowl and stir them together really well with a rubber spatula. Add the oats, almond flour, and flax seeds to the bowl and mix together until you can no longer see dry almond flour and everything is fully combined. It will look a little like wet sand.
Stir in your Lily’s white chocolate style baking chips. And then add in your water.
Divide the batter into ~20 balls (I used a cookie scoop to do this), and enjoy! (Store in the refrigerator in an air tight container to help them last longer.)

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

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What’s your favorite way to enjoy more vegetables? #milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

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Balancing out a banana for breakfast 🍌🍓 Adding in fat, fiber, and protein to a meal can help you enjoy foods that when eaten on their own would likely cause blood sugars to rise quicker than we’d like 👍 #milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

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What’s your go to barbecue order?? #milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

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What’s your go to chipotle order?? #milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly #chipotle #eatingout

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What tools would you add to the list?? #milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

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Fat, fiber, and protein! Eggs provide fat and protein. The banana muffin is made from blood sugar friendly ingredients like oats, almond flour, and almond butter. And the bacon, while it does provide some protein and fat, it’s also a fun addition since I don’t eat it that often.
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Fat, fiber, and protein help slow down carbohydrate digestion in your body. This is a good thing, and leads to a steady supply of energy and decreases the likelihood of a blood sugar spike after eating 👍
#milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

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Yes, all of these have been said to me at some point in my life 🤦🏻‍♀️ I think some people meant well but didn’t think before they spoke, and others were just down right rude.
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There are so many other things you can say and helpful questions to ask when you find out someone has diabetes. .
One of my favorite things I’ve ever been asked by a new acquaintance was “What are three things you’d like me to know about your life with diabetes?” It was so heartfelt and thoughtful… and much more encouraging than one of the statements in this video ☺️❤️ #milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

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I’d love to hear yours!! And, as always, any and all guidance and instruction from your personal healthcare team should be taken over information you hear online… and alternatively, if you hear something online and are considering changing a health related habit, talk to your healthcare team first. ❤️👍 #newyearsresolutions #milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

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Mary Ellen Phipps, MPH, RDN, LD

Categories to Explore

Kale and Chickpea Tuna Salad

More to explore...

Homemade Black Grape Popsicles for Halloween

Low Sugar Gluten Free Apple Crisp

The Best Roasted Grapes with Goat Cheese Crostini

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