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

Paleo Pigs in a Blanket

These Paleo Pigs in a Blanket are the perfect weekend breakfast, and great for getting your kids in the kitchen to help you prep them!

This recipe was sponsored by Teton Waters Ranch. All thoughts and ideas are my own.

Click here for the recipe… Paleo Pigs in a Blanket !!

Check out these other great recipes!

Veggie and Egg Caprese Breakfast Sandwiches

Heart Healthy Blueberry Apple Salad

Smoked Black Pepper and Salmon Caesar Salad

Caramelized Onion and Pistachio Veggie Burgers

5-minute guacamole for one

grain free coconut pecan chocolate chip cookie bar with white background

Grain Free Coconut Pecan Chocolate Chip Cookie Bars

Blackened Shrimp and Veggie Taco Salad

Gluten Free Christmas Cracker Candy

Peppermint Pick Me Up Mocktail

Super Simple Lamb Lollipops

More to explore...

chicken fajita casserole on spatula with white baking dish

Healthy Baked Chicken Fajita Casserole

January 19, 2021 4 Comments

Who doesn’t love an easy and delicious chicken fajita casserole recipe that’s ready in no time?!

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!

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If you or a loved one has diabetes, then you understand the “art” of the bedtime snack ☺️ we are all so different in what works for a bedtime snack for each of us... but while we are all unique and different, there are some things that everyone should consider and include in a bedtime snack...
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And my latest blog post goes over ALL OF IT! What nutrients to include, other behavioral things you can do to help promote stable overnight blood sugars, and 13 of my favorite bedtime snack ideas! Click the link in my bio to read more 👍
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One of those ideas is “fruit + fat/protein” ... hence the apple and peanut butter ☺️
What’s your go-to bedtime snack??
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#milknhoneynutrition #bedtimesnack #diabetes #diabetessnack
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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 #type2 #type2diabetes #t2d

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I’d like to introduce you to my new favorite afternoon nutrient-dense sweet treat! Chocolate Caramel Oat Protein Bites 🙌❤️ Each bite is delicious and packs 5g of protein and 4g of fiber!
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Make sure to save this post for easy reference because the recipe is below 👇
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I used the @lilys_sweets Salted Chocolate Caramel Baking Chips and yes, they are as good as they sound 🤤🍫 Lily’s offers so many products with no added sugar that help satisfy that sweet tooth without a heavy dose of added sugar. Everything from chips, to baking bars, to peanut butter cups, to chocolate covered nuts, to cookies! (Yes, even cookies! They have so many new products on their website right now that you must check out!) Their products make it easy to reduce the amount of added sugar I consume by making simple swaps like using their baking chips instead of regular chocolate chips. Make sure to check the store locator on their site or buy straight from their website 👍
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And, here’s the recipe… you’re going to love these!

Chocolate Caramel Oat Protein Bites
Yield: ~20 bites

Ingredients
1/2 cup unsweetened nut butter of choice 1/4 cup maple syrup
1 tsp vanilla extract
1 tsp almond extract
1 cup rolled oats
1 cup almond flour
1/4 cup hemp seeds
1/2 cup @Lilys_Sweets chocolate salted caramel chips

Instructions
1. Add your nut butter, maple syrup, and extracts to a medium bowl and stir them together really well with a rubber spatula. (If your nut butter isn’t naturally runny, you may want to warm it up in the microwave to make stirring it together easier.)
2. Add the oats, almond flour, and hemp seeds t the bowl and mix together until you can no longer see dry almond flour and everything is fully combined.
3. Stir in your @lilys_sweets baking chips.
4. 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.)

Each protein bite has: 12g carb, 3g sugar, 4g fiber and 5g protein!
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#ad #SimpleSweetSwaps #milknhoneynutrition #proteinbites

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Ever wonder what pre-packaged snacks are best for people with diabetes?? I’ve rounded up 51 of my favorite go to snacks in a blog post for you! Click the link in my bio and head to “51 Best Packaged Snacks for Diabetes” ❤️
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Also I organized my pantry last weekend and I’m really proud of it 😃 all the baskets are from the dollar store, and the plastic storage containers I’ve collected over the years when I see them on sale 👍
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#milknhoneynutrition #packagedsnacks #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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See that bracelet I have on? Did you know it could save my life?? Do you know if you need one too?
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It’s a medical ID bracelet with information about my diabetes and my penicillin allergy engraved on it. Information that if I were in a car accident or became unconscious for some reason, emergency responders would NEED to know in order to take care of me.
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I did a blog post years ago all about the terrifying experience while I was pregnant with my oldest that taught me to never go a day without a medical ID on my body… You can read about it on the blog section of my website, just search “medical ID”. The one I’m wearing here is from @americanmedicalid ❤️
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Also, one of my children hates pictures, and one lives for the camera 😂
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#milknhoneynutrition #diabetes #medicalid
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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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Healthy Baked Chicken Fajita Casserole is live on the website now! And if the photo wasn’t enough to convince you to make this delicious casserole, here’s a few of my favorite things about it:
1) Everything you need in one pan! Veggies, protein, whole grains... no side dishes needed!
2) Only 10 ingredients 👍
3) Makes for some amazing leftovers the next day!
4) Takes about 15-20 minutes time to prep and then 30 minutes passive time while it bakes ❤️
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Click the link in my bio for the recipe!
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#milknhoneynutrition #casserole #chickenfajitas #easydinner
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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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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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MILK & HONEY NUTRITION, LLC

Mary Ellen Phipps

Categories to Explore

Paleo Pigs in a Blanket

More to explore...

Healthy Baked Chicken Fajita Casserole

Veggie, Black Bean, & Egg Quesadilla

Diabetes-Friendly Sourdough French Toast

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