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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Raspberry Chia Jam

by Mary Ellen Phipps, MPH, RDN, LD
Updated June 30, 2017

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“Disclosure: I was paid by Natural Delights™ to write this post/recipe. But rest assured, all thoughts and ideas are my own, and I would never recommend a food or product I didn’t fully believe in.”

If your kids are anything like mine, they LOVE a good ol’ PB&J. This Raspberry Chia Jam is the PERFECT way to give them what they want, without worrying about all that added sugar found in store bought jams and jellies. The natural sweetness of medjool dates helps it taste so close to “regular” jelly, I promise they won’t notice the difference. (Or if you have a spouse/partner who loves PB&J as much your kids, this will come in handy too!) They’ll never know it’s really just mashed up fruit with a hint of natural sweetness. And if you’re worried the chia seeds won’t go over so well, you can leave them out (it will just be slightly more liquid, as the chia seeds help everything gel up nicely.)

Raspberry Chia Jam

raspberry chia jam in a jar with raspberries on counter

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Course: Breakfast, Dessert, Side Dish

Cuisine: American

Diet: Diabetic, Gluten Free, Vegan

Servings: Tbsp

Carbohydrates: 4g

Ingredients

1 cup raspberries
2 Tbsp chia seeds
2 Tbsp maple syrup

Instructions

In a medium size bowl, mash the raspberries with a fork.
Add in chia seeds and maple syrup. Stir until fully combined.
Pour the jam into a mason jar or another container with a lid.
Store in the refrigerator for at least 4 hours before eating. Enjoy!

Notes

The nutrition facts presented here are estimates only. The brands you use and product types chosen can change the nutritional information presented. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.

Nutrition

Serving: 1Tbsp | Calories: 24kcal | Carbohydrates: 4g | Saturated Fat: 0g | Sodium: 0mg | Fiber: 2g | Sugar: 2g

Tried this recipe?Mention @milknhoneynutrition or tag #milknhoneynutrition!

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2 Responses

Mary Ellen King says:

July 18, 2020 at 10:43 pm

Hi there!
Do you have a recipe book out? My husband is diabetic and I’m always looking for new and maybe quick recipes. I’m so glad to see products that I can find, Mikey’s tortillas. I’m so excited now to find them in which stores. I was wondering if you have such a list, product plus stores that they might be in.
Thank you!
MaryEllen King

Reply
1. Mary Ellen Phipps says:
  
  July 21, 2020 at 7:40 am
  
  Hi Mary Ellen! Love your name 😉 My first book is coming out in December, stay tuned!
  
  Reply

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Blood sugar friendly gingerbread loaf cake!

1 ½ cups almond flour
1 ½ cups rolled oats, ground (use gluten free if needed)
⅔ cup dark brown sugar, unpacked
1 tsp baking powder
1 tsp baking soda
3 tsp ground ginger
½ tsp ground cloves
½ tsp salt
⅔ cup unsweetened apple sauce
½ cup unsweetened almond butter
3 large eggs
¼ cup cooking oil
2 tsp vanilla extract
1 tsp apple cider vinegar

Instructions
* Preheat your oven to 350 degrees F. Then, grease a standard size 8×8 or 9×9 square pan or line it with parchment paper. Set your prepped pan aside. 
* add the dry ingredients (almond flour, oats, brown sugar, baking powder, baking soda, ginger, cloves, and salt) to a bowl and whisk together. 
* Now, add the applesauce, almond butter, eggs, cooking oil, vanilla extract, and apple cider vinegar to your bowl and mix until combined 
* Transfer the batter to your prepared pan and spread it out evenly in the pan. 
* Bake the cake for 45-55 minutes until set and a toothpick inserted in the center comes out mostly clean. 
* Let the cake cool for at least 30 minutes before slicing.  
* Your Healthy Homemade Gingerbread Loaf Cake will keep in a sealed container in the refrigerator for up to 5 days or in the freezer for up to 3 months.

One loaf makes 16 pieces. Each piece has: 17g total carb, 6g protein, 2g fiber, and 7g sugar.

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

A lot of times when we’re baking, if we’re trying to make something more blood sugar friendly, we want to cut back on the amount of sugar we’re adding… But sometimes this can impact the overall taste and experience of the dessert in a negative way. Here’s 3 ways to enhance the perceived sweetness of a baked good so you can cut back on sugar and still have a delicious product.

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We can get vitamin D through our diets, but our bodies also have the ability to make vitamin D. In fact, most of the vitamin D currently in your body is vitamin D3 that your body has produced as a result of exposure to ultraviolet-B (UVB) rays. And, many people spend less time outside this time of year, which can increase risk for vitamin D deficiency.

Much of the data we have on vitamin D deficiency and diabetes (both type 1 and type 2) is what we call an association, not a cause and effect. In other words, we know that vitamin D deficiency is associated with both type 1 and type 2 diabetes, but it doesn’t necessarily cause diabetes.

Research has shown us that vitamin D deficiency may contribute to the development of both type 1 and type 2 diabetes. And vitamin D supplementation may help increase insulin sensitivity. Increased insulin sensitivity can lead to improved blood sugar management.

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Dexcom g6 site change… we’ll try again for those g7 compatible pods in December I guess 🙏🙈

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Let’s build a lower sugar salty sweet snack board for Halloween!

I start by focusing on my lowest sugar/no sugar foods and build up form there. This way we can still include those fun sweet treats but in smaller amounts. Her’s what I put on my board:

Decorations: small containers and mini pumpkins
Cheddar @catalinacrunch Crunch Mix
@crunchmastercrackers multi-seed crackers
Pretzel sticks
Graham crackers
@simplemills crunchy chocolate chip cookies
Plain whipped cream cheese
Red grapes
@lilys_sweets no added sugar milk chocolate bar
@jojos peanut butter squares
Dark chocolate covered almonds
Candy corn

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Spooky Halloween Low Sugar Mocktail idea!

1/4 cup frozen blueberries
1 fl oz. dark colored juice (I recommend grape!)
Juice from 1/2 lime
6-8 fl oz Plain sparkling water

Combine all your ingredients in glass and enjoy! And, you can even add on a fun salted rim if you’d like!

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

Avocado salmon power bowls! It’s a delicious blood sugar friendly lunch with 11g fiber and 26g protein.

Dressing ingredients
1/2 Tbsp apple cider vinegar
1/2 Tbsp avocado oil
1/2 tsp maple syrup
1/4 tsp garlic powder
Pinch of salt and ground pepper

6 oz salmon fillet
1/4 cup cooked quinoa
1/4 cup canned chickpeas, drained
1/4 cup Kalamata olives
1/4 cup chopped cucumbers
1/4 cup halved grape tomatoes
1/4 cup sliced red onion
2 Tbsp crumbled feta cheese
1/2 Tbsp chopped basil
1/2 medium avocado

Each serving provides: 35 g total carbohydrate, 11g fiber, 7g sugar, and 26g protein

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

It’s definitely possible to enjoy regular candy this Halloween season, however, if you prefer to stick to some low sugar or no added sugar options… I’ve got 9 of my top picks here for you! All of these options are blood sugar friendly, and either have no added sugar or low amounts of added sugar. And at the end, I discuss the importance of recognizing when a no added sugar candy uses allulose, and how to read that on the nutrition label.

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Blood sugar friendly cornbread recipe! I love this healthier take on cornbread. It’s flavorful and simple to make!

1/2 cup almond flour
1/2 cup rolled oats, ground up
1/2 cup yellow cornmeal
1/2 cup granulated sugar (can sub with a sugar alternative if preferred)
1 tsp salt
1 1/2 Tbsp baking powder
1/3 cup unsalted butter, melted
2 large eggs
1 cup plain low fat Greek yogurt

Instructions
Grease an 8×8 square pan and set it aside. 
Preheat your oven to 400 degrees F. 
In a large mixing bowl, stir together the almond flour, ground oats, cornmeal, sugar, salt, and baking powder. 
In a separate bowl, add your melted butter, eggs, and Greek yogurt. Mix together to combine. Then, add this mixture to the bowl with your dry ingredients and stir until your batter is fully combined. 
Pour your batter into your greased pan and bake for 30 minutes until the top has fully browned and a toothpick inserted into the center comes out clean. 
Serve and enjoy! 
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Lower Sugar Pumpkin Hot Chocolate Recipe:

1 15 fl oz. can unsweetened coconut cream
32 fl oz. unsweetened almond milk
1 15 oz. can pumpkin puree
1/2 Tbsp vanilla extract
1/4 cup unsweetened cocoa powder
1 Tbsp ground cinnamon
1/4 cup granulated sugar
Whipped cream for topping

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