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...

Low Carb frozen yogurt homemade without ice cream machine with cookie dough

Cookie Dough Homemade Low Carb Frozen Yogurt

June 30, 2021 No Comments

Yes, you read that correctly because we’re making chocolate chip cookie dough homemade low carb frozen yogurt without an ice cream maker!

gluten free brownies on parchment paper with chocolate chunks

Diabetes Friendly Easy Gluten Free Brownies

May 21, 2021 2 Comments

These easy gluten free brownies are super simple to whip up and perfect for any spring or summer time occasion!

dijon aioli with carrot sticks in white ramekin

Garlic Dijon Aioli Without Mayo

May 19, 2021 No Comments

This dijon aioli made with a delicious protein-rich secret ingredient is the perfect dip, sauce, or dressing for any meal or snack board!

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@simplemills has done it again! 😱🤤 Their new Sweet Thins are the perfect light and crispy sweet snack! They are made with a delicious seed & nut flour blend and get their perfect texture thanks to watermelon seed flour 🍉
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The three flavors (Chocolate Brownie, Chocolate Mint, and Honey Cinnamon) are sweetened with unrefined coconut sugar and are the perfect cross between a cookie and a graham cracker 👌🙌
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They’re now available at @wholefoods ... and whether you enjoy them with a perfectly styled snack board, or on the go at the beach (swipe to see us chowing down on vacation 😎), they’re guaranteed to be your new go-to sweet snack 💃🏻#TheSweetSpot
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#simplemillspartner #milknhoneynutrition #healthysnacks

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These Chocolate Caramel Oatmeal Protein Balls don’t require any fancy appliances and taste amazing! Perfect for some Monday morning meal prep!
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All you need is eight ingredients, a bowl, and a mixing spoon! They come together so well and taste out of this world amazing. Recipe is on my website!
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#milknhoneynutrition #proteinballs #mealprep #diabetes

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Pinkies up!! Because there’s a new favorite snack in town 🙌👌 @catalinacrunch Crunch Mix is now available on their website, and when I tell you the flavor and crunch is out this world, I’m not exaggerating!
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It’s got all the things you need for a perfect crunch: nuts, chickpea pretzels, cheese crisps, and Catalina Crunch Cereal 👍 Each serving has 5-8g protein and only 1g sugar... I think my favorite is the Traditional, but it also comes in Creamy Ranch, Cheddar, and Spicy Kick!
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Also, fun fact... I have crooked pinkies. Like, I can’t straighten them 🙈🤷🏻‍♀️ so my hands almost always look like this, but hey... just makes it easier to get my hand in the bag for more crunch mix! 😉
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#CatalinaCrunchPartner #CatalinaCrunch #milknhoneynutrition #diabetes

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Have you tried it yet?? 🍦... my Low Sugar Chocolate Chip Cookie Dough Frozen Yogurt that is! No ice cream maker needed! It’s delicious, refreshing, and blood sugar friendly 👍☺️ The recipe is on my website... head to the recipes page and it’ll be the first recipe you see!
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#milknhoneynutrition #icecream #frozenyogurt #summertime #diabetes

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I love avocado toast (I mean that’s no secret around here 🥑🥑🥑) And while it’s got the fiber and plant based fats I love for blood sugar balance, it’s often lacking in the protein department… so, I added some @LifewayKefir Farmer Cheese on top 👌 Farmer cheese is a soft cheese made with just milk and live active cultures in the ingredient list. It’s got a very distinctively delicious tangy flavor, and has 13g protein per serving. It’s also naturally gluten free, 99% lactose free, high in calcium, and contains 12 live and active probiotic cultures. Look for it at your local grocery store!
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#sponsored #milknhoneynutrition #lifewaykefir #farmercheese #avocadotoast

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These Crispy Air Fryer Salmon Patties are a perfect meal prep option for the week ahead 👍 And even better, you don’t have to turn your oven on and heat up your whole kitchen in the process 🥵
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A few other reasons I love this recipe:
1) We use canned salmon for a super simple prep... and you can also swap in canned tuna 👍
2) Don’t have an air fryer? Not a problem! You can use a standard toaster oven, or even your traditional oven.
3) Don’t have breadcrumbs at home? Also not a problem… You can use almond flour, ground up oats, crushed up crackers… Pretty much anything will work!
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Grab the recipe on my website… Just search “salmon patties” on the recipes page 👍
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#milknhoneynutrition #airfryerrecipes #airfryer #salmonpatties #salmoncakes
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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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If you had to pick, which would it be: brownies 🍫 or chocolate chip cookies 🍪?? While it’s hard to choose, I’d definitely have to say brownies!
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And no 4th of July cookout (or any cookout for that matter) is complete without brownies!! These Gluten Free Diabetes Friendly Brownies are out of this world delicious and sure to please all your friends and family 💙🇺🇸❤️☺️
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Grab the recipe on my website!
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#milknhoneynutrition #glutenfreebrownies #brownies #diabetes

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I’ve got my red, white (thank you Target! 🙌) , and blue and I’m ready for this weekend! 🇺🇸 and oh ya, the best, most delicious blood sugar friendly cereal I’ve ever had! 🙌
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That’s right... @catalinacrunch (Cinnamon Toast and Dark Chocolate) is now available at 700+ Target stores nationwide! 😎💃🏻 So head on over to Target and get you some! As if you needed another reason to go 😉❤️
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Catalina Crunch Blood Sugar-Friendly Cereal is my go-to and has 0g of sugar, 11g of plant protein, and 9g of fiber!
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#catalinacrunchpartner #milknhoneynutrition #targetfinds

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One of my favorite pasta recipes I’ve ever created!! 🙌💃🏻🍝 SPINACH AND TRUFFLE MUSHROOM PASTA... and it can be ready in under 30 minutes!
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Anytime someone asks about blood sugar friendly pasta options, i think of this recipe! While you can certainly make it with regular pasta, if you need or want it to be more blood sugar friendly (like me) I recommend using a bean or veggie based pasta 👍 (Full recipe is on my website!)
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#milknhoneynutrition #easydinner #diabetes
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#rdapproved #dietitian #whatdietitianseat #prettyfood #eatgoodfeelgood #eatrealfood #healthyeats #foodforthought #glutenfree #glutenfreefood #glutenfreelife #type1diabetic #t1dlookslikeme #type1 #type1diabetes #houstonfood #foodblogger #houstonmom #t1d #rdeats

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Can you see it?? 🇺🇸🇺🇸☺️ I love cheesy smashed potatoes, but have no desire to turn my oven on with how hot it is lately 🥵, so I made cheesy smashed potatoes in my air fryer with @melissasproduce red white and blue potatoes 💃🏻
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First, boil your potatoes, then drain them and let them cool until they’re no longer too hot to touch with your hands… Arrange them on the pan of your air fryer like I did here or in whatever design you want ☺️. Then give them all a good smash or slice with your fork and top with butter, Parmesan, salt and pepper 👌👌 Then, air fry on 400 degrees for 10 minutes and you’re done! ❤️🇺🇸
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#milknhoneynutrition #melissasproduce #redwhiteandbluepotatochallenge
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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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Quick question: How much garlic is too much garlic?? 🤔 #thelimitdoesnotexist
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These Gluten Free Garlic Knots are SO GOOD (helllloooooo garlic 🙌) !! And you can have them ready in 30 minutes or less! (They're also grain free and dairy free for those that need that 👍)
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Grab the recipe on my website if you love garlic as much as I do! ☺️
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#milknhoneynutrition #garlicknots
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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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Mary Ellen Phipps

Categories to Explore

Kale and Chickpea Tuna Salad

More to explore...

Cookie Dough Homemade Low Carb Frozen Yogurt

Diabetes Friendly Easy Gluten Free Brownies

Garlic Dijon Aioli Without Mayo

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