Meals

Sausage, Potato, and Greens Egg Wraps

Sausage, Potato, and Greens Egg Wraps

October 3, 2018 No Comments

Roasted Pear, Chickpea & Sausage Breakfast Tacos

Roasted Pear, Chickpea & Sausage Breakfast Tacos

September 30, 2018 No Comments

Tex Mex Veggie and Sausage Burrito Bowls

Tex Mex Veggie and Sausage Burrito Bowls

Tex Mex Veggie and Sausage Burrito Bowls

September 6, 2018 No Comments

Vegan Creamy Butternut Squash Quinoa Bowl

Vegan Creamy Butternut Squash Quinoa Bowl

August 5, 2018 No Comments

Easy Weeknight BBQ Veggie Salad

Easy Weeknight BBQ Veggie Salad

August 2, 2018 No Comments

Crunchy Pistachio Chicken Salad

Pistachio chicken salad is excellent served on top of salad greens, as sandwiches, or by itself!

July 2, 2018 2 Comments

Kale & Beet Grilled Cheese Sandwiches

Looking for a healthy take on chicken salad? Check out this recipe created by a registered dietitian! It’s great as a lunch, dinner, snack, salad, or sandwich. Enjoy!

April 12, 2018 No Comments

Lamb, Feta, and Black Bean Burgers with Greek Yogurt Tzatziki Sauce

Lamb, Feta, and Black Bean Burgers with Greek Yogurt Tzatziki Sauce

April 8, 2018 No Comments

cheesy ground beef pasta in white casserole dish

Cheesy Beef & Kale Pasta Bake

This cheesy ground beef pasta recipe is the perfect weeknight meal and is so delicious!

March 4, 2018 1 Comment

Kale and Chickpea Tuna Salad

Kale and Chickpea Tuna Salad

January 30, 2018 No Comments

SUPERfood Quesadillas

These gluten free superfood quesadillas are so packed with flavor (and nutrition!), everyone will love them!

January 25, 2018 No Comments

Pina Colada Almond Butter Pancakes

Pina Colada Almond Butter Pancakes

January 19, 2018 No Comments

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Net carbs refers to the portion of total carbohydrates that may impact your blood sugars. There is no set definition for this term, and often how food companies and marketers calculate it is different than how a registered dietitian would calculate it.

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

Three ways to lower fasting blood sugars levels:
1) go for a walk
2) add a bedtime snack with protein and carbs
3) eat dinner earlier

Talk to your doctor before making any changes to your diabetes routine.

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

I’m a registered dietitian living with diabetes and this is my current hyperfixation breakfast that has 23g protein and 14.5g fiber. It’s not super fancy, but it’s delicious and super easy.

The high fiber and protein in this bowl mean I’m more likely to have stable blood sugars after I eat, and stay full and satisfied throughout my morning.

Here’s what’s in it:
2/3 cup plain non fat greek yogurt
1/3 cup of this cookie granola I found at Costco
2 Tbsp no sugar added chocolate chips
1/2 cup strawberries

I use my food scale so my carb counting is more accurate for the granola. And if I’m going to have it out I might as well just use it for all of it 👍

Total carbs: 49g
Fiber: 14.5g
Protein: 23g

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

I know technically this probably doesn’t follow the rules of what a mocha officially is… But it sure tastes like one to me! Here’s everything you need for a blood sugar, friendly homemade low-carb peppermint mocha:
2 fl oz of super strong peppermint flavored coffee OR 2 oz espresso + 1/4 tsp peppermint extract
3 fl oz. Ultra filtered chocolate milk
3 fl oz unsweetened vanilla almond milk

Let me know if you try it!

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

Today I’m showing you some of my favorite granola options right now. Ideally I’m looking for granolas that are low in added sugar, lower in total carbohydrate, but higher in protein and fiber. And, pair any granola with a higher protein food, like greek yogurt, to increase your likelihood of having stable blood sugars after you eat.

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

The American Diabetes Association defines diabetes remission as “…a return of HbA1c to less than 6.5% that occurs spontaneously or following an intervention and that persists for at least three months in the absence of usual glucose-lowering pharmacotherapy.” So, essentially, someone is considered in diabetes remission when they have normal HgbA1c levels for three or more months without the use of diabetes medications.

#milknhoneynutritiond #diabetes #bloodsugar #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly #diabetesremission

Sometimes it’s helpful to go back to the basics of carb counting. Nutrition labels are helpful tools, but sometimes they can be incredibly confusing to read. Hopefully this lesson on carb counting using nutrition labels was helpful! If you are living with diabetes, or managing your blood sugars for another reason and need to count carbs, let me know what questions you have! #carbcounting #milknhoneynutrition #diabetes #bloodsugar #type1 #t1d #type1diabetes #type2 #t2d #type2diabetes #prediabetes #bloodsugarfriendly

What do you call this dessert??

Low sugar Christmas treat…
1 1/2 boxes @simplemills almond flour crackers
2 sticks unsalted butter
1 cup @truvia sweet complete brown sugar
1 Tbsp vanilla
3 cups @lilys_sweets or @letsbakebelieve no added sugar chocolate chips
1 cup crushed @wonderfulpistachios
Christmas sprinkles

Line a baking sheet with parchment paper. Spread your crackers into an even layer. Preheat your oven to 400 degrees F. In a pot over high heat bring the butter, brown sugar sub, and vanilla to a rolling boil. Boil for 2-4 minutes. Carefully pour the mixture over the crackers until they’re fully covered. Bake crackers for 5 minutes. Carefully, remove the pan from the oven. Once the brown sugar and butter liquid has stopped bubbling, spread your chocolate chips out evenly on top. Let them sit for a few minutes to get melty. Then use a spatula to spread them into an even layer of melted chocolate. Add your toppings. Transfer the pan to your freezer for at least 2 hours or to your fridge for at least 4 hours. Once it’s fully chilled and hard break into pieces.

If you use the same products I did and divide the recipe into 24 pieces, each piece has:
Total carb: 26g
Sugar alcohols (erythritol): 11.5g
Fiber: 8.5g
Sugar: 0.5g
Protein: 2g

Keep in mind that even though sugar alcohols are listed as part of the total carb count, erythritol doesn’t impact blood sugar for most people and can be subtracted out for most people. Then, we’re left with 14.5g net carbs, and 8.5g of that is fiber. Subtract that out as directed by your doctor. Way better than a traditional recipe which has 35-45g net carb per serving.

Is this something I think you should eat regularly? No. But is it a tasty way to enjoy a low sugar holiday dessert as a special treat? Absolutely.

If you want to make a small batch, just use a half sheet pan and cut the recipe into half… it’ll make 12 servings. And if you’re not a fan of the products I chose, feel free to sub in your favorites/preferences.

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

Here are 5 holiday edition foods I’m loving from the grocery store this year… Clearly, I have a thing for peppermint flavored foods and treats 🍫 ☺️

1) @nutpods peppermint mocha creamer
2) @lacolombecoffee peppermint mocha draft latte
3) @dunkin polar peppermint coffee
4) @jojos peppermint dark chocolate covered pretzels
5) @sweetlorens chocolate mint cookies

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

What is resistant starch, and how can resistant starch help people living with diabetes or managing their blood sugars?

Resistant starch is one of my favorite food science and nutrition concepts to explain to people with diabetes. It’s easy to incorporate and many (though not all) may see a benefit.

Resistant starch is exactly like it sounds… it’s resistant to digestion. It behaves similarly to soluble fiber in the body. You can increase the amount of resistant starch found in foods like potatoes, rice, pasta, and bread by cooling them down in the refrigerator for an extended period (or freezing) after they’ve been cooked.

Have you experimented with resistant starch? Does it help your blood sugar management?

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

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