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...

stack of veggie black bean and egg quesadilla on white plate

Veggie, Black Bean, & Egg Quesadilla

January 16, 2021 No Comments

This Veggie, Black Bean & Egg Quesadilla is delicious and perfect for breakfast, lunch, or dinner!

sourdough french toast with blueberries and peanut butter

Diabetes-Friendly Sourdough French Toast

January 15, 2021 No Comments

This recipe is a diabetes-friendly sourdough French toast that everyone will love!

Low Carb Burrito Bowl with Guacamole

January 10, 2021 No Comments

This low carb burrito bowl is packed with delicious flavors and can be ready in under 30 minutes!

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How do you make a quesadilla? Is it one tortilla folded in half with fillings? One tortilla folded in thirds and then cut? Or two tortillas stacked on top of each other? Can you tell which way I did it here? @incredibleegg #sponsored
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Egg quesadillas are one of my fave dishes to make for so many reasons: they’re nutritious, delicious, and affordable! And by adding veggies, we’re getting a great balance of fat, fiber, and protein!
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This Veggie, Black Bean & Egg Quesadilla is delicious and perfect for breakfast,lunch, or dinner! Click the link in my bio for the recipe.
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My favorite thing about this egg quesadilla recipe is the variety of textures we get with the eggs, veggies, and beans all mixed together! It’s also quite filling and satisfying thanks to the protein from the eggs and fiber from the veggies.
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Even though most people typically think of eggs as a breakfast food, we love having eggs at all times of the day in our house. Eggs offer a good or excellent source of eight essential nutrients, including high-quality protein, plus varying amounts of many others and can help support many different healthy eating patterns, including people looking to balance blood sugars.
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#milknhoneynutrition #eggenthusiast #eggnutrition

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Not only is this diabetes-friendly Sourdough French Toast super delicious, but it’s also simple to make and won’t leave you with a sugar crash afterwards! #ad
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You can find the full recipe at the link in my bio, but there’s actually only a few simple things you need to do to a traditional French toast recipe to make it more diabetes-friendly:
1. Swap sugar with Truvia® Sweet Complete™ All-Purpose Sweetener.
2. Swap out syrup for thawed frozen fruit. I used blueberries here.
3. Add in a plant-based fat like peanut butter, nuts, or seeds.
4. Use @Truvia® Confectioners Sweetener as a replacement for powdered sugar in recipes.
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Truvia® Sweet Complete™ All-Purpose Sweetener and Truvia® Confectioners Sweetener sweeten and measure like traditional sugar in recipes with zero calories per serving! Use the product locator on their website to find Truvia sweeteners near you, or just have them shipped straight to your door from Amazon!
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#milknhoneynutrition #truviapartner

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Is it lunch, is it dinner, is it a snack? Who knows 🤷🏻‍♀️😆 but regardless of when you eat it, this lower carb snack board hit the spot!
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Here’s what you’re looking at:
🫐 Blueberries
🧀 Mozzarella cheese
🤎 Walnuts
🥒 Cucumbers
💚 Dill pickles
💛 Grain free crackers
👍 @munkpack Keto granola bars
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These new keto granola bars from @munkpack remind me of those classic chocolate chip granola bars we would eat as kids, but made with better ingredients, more nutrient dense, and more satisfying 🙌 you can use code MILKNHONEY for 20% off any order on the Munk Pack website!
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#sponsored #milknhoneynutrition #snackboard #lowcarb #munkpack #munkpackmoment
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#rdapproved #dietitian #whatdietitianseat #prettyfood #eatgoodfeelgood #eatrealfood #healthyeats #foodforthought #glutenfree #glutenfreefood #glutenfreelife #type1diabetic #t1dlookslikeme #diabetes #type1 #type1diabetes #houstonfood #foodblogger #houstonmom #t1d #rdeats

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Test your blood sugar. Then treat or don’t treat. But wait, you’re going to exercise later. So then you eat a snack. But mid-workout you feel funny and check your CGM/test your blood sugar. 120. What to do? You suck down half an applesauce pouch and finish your workout. An hour later you’re 200 and trending upward so you give a small correction and hope the exercise doesn’t cause a delayed crash... AND IT JUST KEEPS GOING 🤯🤯🤯
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What are your favorite best apps to help reduce decision fatigue for people with diabetes? I heard someone say once that diabetes is basically just a never ending to-do list, and I’ve never heard a more true statement. Decision fatigue is real and can be overwhelming at times for people with diabetes.
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My top 2 most used apps are Dexcom Clarity (for evaluating my blood sugars) and Calorie King (for counting carbs, not calories 👍)
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#milknhoneynutrition #diabetes #healthtech #todolist
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#Diabeteslife #type1diabetes #dietitianeats #rdn #registereddietitian #dietitianapproved #type1diabetic #beyondtype1 #type2diabetes #type2diabetic #diabetesfriendly #insulinpump #dexcom #bloodsugar #insulin #t1dlookslikeme #diabetic #brokenpancreas
#Everdayreality #type1 #t1d #diabeteslifestyle #lowbloodsugar

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Wanna know how to build a Low(er) Carb Burrito Bowl?? My latest recipe gives you step by step instructions on how I make them at home!
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And no, I’m not talking about a bowl of cauli rice and non-starchy veggies 😝🤦🏻‍♀️ BUT the average burrito bowl does typically top 90-100g carb which can be problematic when trying to balance blood sugars. My version has 40-50g depending on which options you choose. Click the link in my bio to read more!
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And in the blog post I also give my tips for building a lower carb burrito bowl at chipotle!
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#milknhoneynutrition #lowercarb #diabetes #burritobowl
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#rdapproved #dietitian #whatdietitianseat #prettyfood #eatgoodfeelgood #eatrealfood #healthyeats #foodforthought #glutenfree #glutenfreefood #glutenfreelife #type1diabetic #t1dlookslikeme #diabetes #type1 #type1diabetes #houstonfood #foodblogger #houstonmom #t1d #rdeats

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Holy Costco finds!! @catalinacrunch is now at @costco across Texas 😱💃🏻🙌 20oz bags of their Cinnamon Toast cereal are in stores now!
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My absolute favorite way to enjoy a Catalina Crunch is the old fashioned way with just a little milk, a bowl, and a spoon ☺️ breakfast cereal has just always been one of those foods that my blood sugars do not respond well to, so discovering @CatalinaCrunch a couple months ago was a total game changer for me! I’m so thankful to have a lower carbohydrate option (that tastes delicious) for breakfast cereal!
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Click the link in my bio to access their store locator to see if your local Costco is carrying it!
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#catalinacrunch #milknhoneynutrition #sponsored
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#rdapproved #dietitian #whatdietitianseat #prettyfood #eatgoodfeelgood #eatrealfood #healthyeats #foodforthought #glutenfree #glutenfreefood #glutenfreelife #type1diabetic #t1dlookslikeme #diabetes #type1 #type1diabetes #houstonfood #foodblogger #houstonmom #t1d #rdeats

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Super easy 7-ingredient No Bake Lemon Cheesecake Bites 🙌 this recipe is so easy to make, I developed it when we didn’t have a kitchen for 6 weeks back in the fall and it’s still one of my faves 🍋🥰
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And each bite only has 6g carb with 2g fiber in there!
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Perfect for breakfast, snack, or dessert, and not too sweet... and oh ya, they have that perfect sink your teeth into them kind of texture 💛
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Recipe is on my website... just click the link in my bio, then head to my recipes page and search for “lemon cheesecake” 💛
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#milknhoneynutrition #lemoncheesecake #nobake #lowsugar
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#rdapproved #dietitian #whatdietitianseat #prettyfood #eatgoodfeelgood #eatrealfood #healthyeats #foodforthought #glutenfree #glutenfreefood #glutenfreelife #type1diabetic #t1dlookslikeme #diabetes #type1 #type1diabetes #houstonfood #foodblogger #houstonmom #t1d #rdeats

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Just sayin’ ❤️ If an eating pattern/strategy/diet causes you more mental or physical stress or anxiety, it’s not for you 🙅🏻‍♀️ Mental stress can have physical ramifications and in the case of diabetes, that can mean increased insulin resistance. You may feel like being super controlling over your diet is helpful, but in the long run it often isn’t. ❤️
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Also, check out my blog post from last fall on “Stress and Diabetes: The Impact on Glucose Levels” ... you can find it under the Blog tab on my website 👍
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#milknhoneynutrition #foodforthought #dietitian #cleaneating #diabetes
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#Diabeteslife #type1diabetes #dietitianeats #rdn #registereddietitian #dietitianapproved #type1diabetic #beyondtype1 #type2diabetes #type2diabetic #diabetesfriendly #insulinpump #dexcom #bloodsugar #insulin #t1dlookslikeme #diabetic #brokenpancreas
#Everdayreality #type1 #t1d #diabeteslifestyle #lowbloodsugar

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OH MY GOODNESS, this is happening 😱 going live on @qvc tonight with @davidvenableqvc to talk about my book The Easy Diabetes Cookbook!! You can tune in to the live show at 8 PM Eastern/ 7 PM central via your cable provider, fire stick app, Roku app, the QVC app, or qvc.com 💃🏻 #someonepinchme #qvc
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#milknhoneynutrition #holycow #soexcited #cookbook
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#rdapproved #dietitian #whatdietitianseat #prettyfood #eatgoodfeelgood #eatrealfood #healthyeats #foodforthought #glutenfree #glutenfreefood #glutenfreelife #type1diabetic #t1dlookslikeme #diabetes #type1 #type1diabetes #houstonfood #foodblogger #houstonmom #t1d #rdeats #mediard

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Diabetes-friendly meal delivery services can make life so much easier! In my latest blog post I scoured the internet and evaluated 23 different meal delivery services. I ended up with 11 that I felt were truly “diabetes-friendly” options! 🙌
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Those 11 included both meal kit delivery services (groceries + recipes) and fully prepared meal delivery services. Here are some of my criteria…
* The meal delivery service provides nutrition information (including carbohydrate counts) with all recipes and dishes.
* They offer already prepared meals or ingredients for recipes that are simple and easy to prepare (ie, no complex recipes that take hours to prep)
* Meals offer a quality source of fat, fiber, and protein.
* Is there a way on their website or service platform to filter out higher carbohydrate meals, or do they have an option to select only “diabetes-friendly” meals.
* Do they offer more plant-based options that encourage adding more plants to your diet?
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But, why even consider a diabetes-friendly meal delivery service? Here’s some of my top reasons:
* They make life easier! Meal delivery services save you time grocery shopping and prepping food.
* They reduce the stress around food. Diabetes can add an extra layer of stress to food, but when some decisions have already been made for you it can make food a lot less stressful.
* The carbohydrates are already counted for you!
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Click the link in my bio to see which 11 companies made the cut!
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#milknhoneynutrition #mealdelivery #diabetes

MILK & HONEY NUTRITION, LLC

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MILK & HONEY NUTRITION, LLC

Mary Ellen Phipps

Categories to Explore

Kale and Chickpea Tuna Salad

More to explore...

Veggie, Black Bean, & Egg Quesadilla

Diabetes-Friendly Sourdough French Toast

Low Carb Burrito Bowl with Guacamole

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