Mary Ellen Phipps

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!

What a diabetic dietitian puts in her smoothies

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 What a diabetic dietitian puts in her smoothies This post for What a diabetic dietitian puts in her smoothies was sponsored by Health Warrior. All thoughts and ideas are my own.


 What a diabetic dietitian puts in her smoothies

Ever wonder what a diabetic dietitian puts in her smoothies? Or maybe what a dietitian would recommend you put in yours?

Well, there’s a few things I want you to think about first before showing you what I like to put in my smoothies:

  • Is your smoothie going to be a meal or a snack?

  • When is your next meal going to be?

  • What flavor preferences do you have?

All three of these questions are important for deciding what to put in a smoothie that meets your needs.

If you’re going to have a smoothie for a snack, you don’t really need to load it up with a ton of ingredients… but if you’re having a smoothie as a meal, it’s important to make it so it can keep you full and satisfied for a few hours at a minimum. Here’s a little formula I use:

Snack smoothie: Liquid + Fruit + Vegetable + Protein

Meal smoothie: Liquid + Fruit + Vegetable + Fat + Protein + Grain

   What a diabetic dietitian puts in her smoothies

You’ll notice the meal smoothie has fat and grains added to make sure you’re satisfied for a lot longer than if it were just a snack. Here’s some different options for the different categories I listed:

Liquid: water, juice, milk, almond milk, coconut milk, soy milk, coconut water, tea, coffee/espresso

Fruit: Banana, strawberries, grapes, blueberries, melon, apples, pears, peaches, pineapple

Vegetable: kale, spinach, carrots, cauliflower, cucumber, broccoli, pumpkin

Fat: nut butter, coconut oil, chia seeds, hemp seeds, avocado, nuts, flax seeds

Protein: plain yogurt, cooked quinoa, protein powder, beans

Grain: Oats, quinoa

 What a diabetic dietitian puts in her smoothies

And some other fun optional things I also like to include are:

Flavorings: vanilla extract, almond extract, cinnamon, cocoa powder, pumpkin pie spice, orange zest, peppermint extract

Sweeteners: honey, agave, maple syrup, stevia, dates, coconut sugar


Some of my favorite meal-time smoothie combos…

Banana Berry Kale: unsweetened almond milk, frozen banana, frozen blueberries, kale, peanut butter, Health Warrior Vanilla Protein Powder

Pumpkin Pie: milk, frozen banana, pumpkin puree, ground flax seed, quinoa, pumpkin pie spice, vanilla extract, maple syrup

Pina Colada: Unsweetened coconut milk, frozen pineapple, spinach, hemp seeds, orange zest, agave, Health Warrior Vanilla Protein Powder

 What a diabetic dietitian puts in her smoothies

Some of my favorite snack-time smoothie combos…

Chocolate Cinnamon: unsweetened almond milk, frozen banana, vanilla extract, cinnamon, Health Warrior Chocolate Protein Powder

Peach Pineapple: milk, frozen pineapple, frozen peaches, carrots, orange zest, honey

Green melon: unsweetened soy milk, grapes, melon, apples, spinach, Health Warrior Vanilla Protein Powder

 What a diabetic dietitian puts in her smoothies


Now that you’re fully educated on how to make a smoothie perfect for you (and your family), make sure to try out the Health Warrior Superfood Protein Powders . Use the code ‘milknhoney20’ for 20% off on Healthwarrior.com.


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