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Peanut-y Riced Cauliflower

Peanut-y Riced Cauliflower

February 16, 2017 No Comments

Cherry Superfood Smoothie

Cherry Superfood Smoothie

February 13, 2017 No Comments

Homemade Green Pistachio Almond Butter

Have you ever tried making your own homemade nut butter? Save yourself the $12+ per jar you’d likely pay at the store for something similar,

February 4, 2017 No Comments

Green Chocolate Energy Bites

Green Chocolate Energy Bites

February 4, 2017 No Comments

Vegan, Gluten Free Chocolate Chip Cookie Pie

Vegan, Gluten Free Chocolate Chip Cookie Pie

January 30, 2017 No Comments

Maple Peanut Butter Protein Oatmeal

Maple Peanut Butter Protein Oatmeal

January 29, 2017 No Comments

chai seed oatmeal bowls with berries chia seeds and pecans

Microwavable Chia Seed Almond Milk Oatmeal

This Chia Seed Oatmeal recipe is an easy blood sugar balancing breakfast idea anyone can make!

January 1, 2017 7 Comments

Mango Protein Nice Cream

Mango Protein Nice Cream

January 1, 2017 No Comments

Tropical Superfood Smoothie with kiwi

Tropical Superfood Smoothie

Tropical Superfood Smoothie

December 31, 2016 No Comments

Chocolate Peppermint Chia Oatmeal

A perfect treat for breakfast! With peppermint essential oils, the nutritional benefits of chia seeds, and no refined sugar, you know you want to make some now!

December 15, 2016 No Comments

Chocolate Peanut Butter Super Spice Smoothie

Chocolate Peanut Butter Super Spice Smoothie

December 13, 2016 No Comments

Gr8nola Sweet & Savory Sweet Potato Toast

Gr8nola Sweet & Savory Sweet Potato Toast

December 2, 2016 No Comments

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My egg cooker is one of my favorite kitchen appliances! They make doing hard boiled eggs so easy! One hard boiled egg will give you 6-8g protein (depending on the size) 👍

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

Do you struggle to get enough fiber into your diet? Well, you are definitely not alone if so. Most people do not meet the recommended daily amount of fiber: 25g/day for women and 38g/day for men. Here’s an example day of eating with 30-35g fiber.

If you’d like more help hitting your fiber and protein goals for the day, make sure to sign up for a 7-day free trial of Milk & Honey Nutrition meal plans!

If you struggle to eat enough fiber throughout the day, you are not alone! Many people struggle to get the recommended amount… At least 25 g per day for women and at least 38 g per day for men. Here’s an example day of eating that will give you 30-35 g of fiber.

If you like this, and would like more help incorporating fiber, as well as protein and other blood sugar friendly nutrients, check out my new meal plan offerings!

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

I said what I said 😬😬

Easy lemon ricotta pancake recipe:

1 cup whole wheat flour (or sub for GF flour if needed)
3/4 cup almond flour
1 Tbsp baking powder
2 Tbsp granulated stevia
¼ tsp salt
1 ¼ cups unsweetened almond milk
¼ cup part skim ricotta cheese
1 tsp vanilla
2 large eggs
1 Tbsp avocado oil
Juice and zest from one lemon

In a large bowl, combine your dry ingredients: flour, almond flour, baking powder, stevia, and salt.

In a separate bowl, combine your wet ingredients: almond milk, ricotta cheese, vanilla extract, eggs, oil, zest from the whole lemon, and the juice from 1/2 of the lemon. Mix together until combined.

Combine the wet and dry ingredients and mix until fully combined. Let the batter sit for about 5 minutes before starting to cook your pancakes.

While the batter is sitting, heat a greased skillet over medium heat.
Once ready, scoop your batter (about 2-3 Tbsp for each pancake) on to your preheated skillet. Let the pancakes cook for about 3-4 minutes, flip them, and then cook for an additional 2-3 minutes.

Serve your pancakes with more ricotta cheese, fresh fruit, extra lemon zest and even a dusting of a stevia based powdered “sugar”.

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

I love a good bagged salad mix for many reasons! Not only do they make increasing your vegetable intake super easy, but they also just make life easier when you’re busy. But, they’re often lacking in protein and other nutrients. So here are my five tips for turning a bagged salad mix into a full meal.

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

Part 2 of the best foods to eat for breakfast if you or a loved one is living with diabetes. As a reminder, different things work for different people, so if something on this list doesn’t work for you, it doesn’t mean it can’t work for someone else and vice versa. What are your favorite breakfast foods?

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Some of my favorite breakfast foods for people with diabetes are things you probably already have around at home! All of these foods are either high in fiber, high in protein, or both. And can help make a well rounded start to your day!

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

Some of my favorite shelf stable protein snacks at the grocery store:
@countryarcher
@mooncheesesnacks
@badabeansnacks
@bienasnacks
@wonderfulpistachios
@justins

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

Healthy Baked Chicken Fajita Casserole

1 lb chicken uncooked
1 Tbsp oil
1 medium red bell pepper, sliced
1 medium green bell pepper, sliced
½ medium yellow onion, sliced
1 cup low fat ricotta cheese
4 oz. low fat cream cheese
1 ½ Tbsp no-salt fajita seasoning
2 cups cooked rice
1 cup shredded cheese blend

Instructions
Preheat your oven to 350 degrees. 
Bring a medium size pot of water to a boil on your stovetop. Add your chicken to the pot and boil for 15 minutes or until no longer pink on the inside. 
While the chicken boils, heat a large skillet over medium high heat. Add the oil and coat the bottom of the pan. Add your sliced peppers and onions to the pan and saute for 5-7 minutes or until the edges of the peppers start to brown and the onions start to turn translucent. 
When the chicken is done, drain the water and shred the chicken into bite size pieces into a large bowl. 
Next, combine all of your ingredients except for the shredded cheese (shredded chicken, peppers and onions, ricotta cheese, cream cheese, fajita seasoning, and brown rice) in the large bowl your chicken was in and stir it up really well. The fajita seasoning should be evenly distributed and the heat from the chicken, peppers, and onions should help melt the cheeses so they’re easy to stir. 
Pour the casserole mixture into a greased 9×13 baking dish and spread it out evenly. 
Sprinkle the shredded cheese evenly over the top of the casserole. 
Place the baking dish in the heated oven and bake for 15-20 minutes. 
Serve and enjoy! 
Makes 6 servings. Per serving: Carbohydrates: 24g | Protein: 39g | Fat: 18g | Sodium: 457mg | Fiber: 2g | Sugar: 4g

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

Using a food scale to improve your carb counting accuracy isn’t for everyone, but it has been incredibly helpful for me. Talk with your healthcare team and your registered dietitian to determine if you could use some help with your accuracy. This exact scale is linked in both my Amazon and Walmart storefronts, but there’s lots of different versions out there that essentially all do the same thing. 👍

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

Are you a meal planner? What are some of the main reasons you meal plan? There’s a whole host of benefits to planning ahead and using a meal plan, whether you have diabetes or not!

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

All the blood sugar friendly snacks I bought this week! As a reminder, I’m looking for fiber and protein rich snacks to help promote stable blood sugars and keep me full throughout the day.

Want recipe ideas or help with meal planning? Check out my blog and website too!

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

Blood sugar buffers are foods that are rich in healthy fats, fiber, and/or protein. These foods can slow down the digestion process which means when they’re combined with higher carb foods, like bread, those carbs are less likely to cause a blood sugar spike.

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

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