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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Pumpkin Spice Breakfast Quinoa Bowl

by Mary Ellen Phipps, MPH, RDN, LD
Updated October 15, 2018

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This recipe for a Pumpkin Spice Breakfast Quinoa Bowl was developed by Amanda Schroeder, a Master of Science/Dietetic Internship Student at University of Texas Medical Branch Galveston. She’s interning with Milk & Honey Nutrition this semester and has lots of great content in the works. So, make sure to stay tuned! And definitely give this Pumpkin Spice Breakfast Quinoa Bowl a try!

Pumpkin Spice Breakfast Quinoa Bowl

Pumpkin Spice Breakfast Quinoa Bowl aerial view

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Course: Breakfast, Main Course

Cuisine: American

Diet: Diabetic, Gluten Free, Vegetarian

Servings: bowl

Carbohydrates: 51g

Ingredients

1/3 cup dry quinoa
2/3 cup water
1/4 cup canned pumpkin
1/4 cup whole milk
1/2 teaspoon pumpkin pie spice
1/4 teaspoon vanilla extract
1/2 tablespoon maple syrup or more if desired
Toppings: vanilla yogurt, cinnamon, pumpkin seeds, pecans, drizzle of peanut butter, etc.

Instructions

Add the dry quinoa and water to a small sauce pan and bring to a boil.
Stir, reduce the heat to low, and cook (covered) for 10-12 minutes, stirring once after 5-6 minutes.
Uncover. Stir in the pumpkin, milk, pumpkin pie spice, vanilla, and maple syrup and cook uncovered on low for another minute, stirring constantly.
Pour into a bowl with suggested toppings (or any toppings you’d like) and 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

Calories: 292kcal | Carbohydrates: 51g | Protein: 11g | Fat: 5g | Saturated Fat: 2g | Fiber: 6g | Sugar: 12g

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

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Gift ideas for your favorite person living with diabetes!
1) Apple Watch SE 2nd generation
2) Owala water bottle
3) True Cubes Crystal Clear Ice Maker
4) Custom Stuffed Animal from Type One Together
5) Freshly Picked Park Pack

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

Low Sugar Chocolate Caramel Oatmeal Bites…

½ cup unsweetened nut butter of choice
¼ cup maple syrup
1 tsp vanilla extract
1 tsp almond extract
1 cup rolled oats, use gluten free if needed
1 cup almond flour
¼ cup hemp seeds, can sub flax seeds
½ cup low sugar chocolate caramel chips

Enjoy!

Recipe makes 20 bites/balls. Each one has: 11g total carb, 2.5g fiber, 3g sugar, 4g protein

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

#ad Pears are an excellent source of fiber which makes them a great option for people with diabetes! Here’s 9 of my favorite ways to enjoy @usapears:

1. Pears + Extra Sharp Cheddar Cheese
2. Pear yogurt bowl
3. Low Sugar Pear Crisp
4. Pear nachos
5. Pears and pecans
6. Roasted pears with plain Greek yogurt
7. Pears + prosciutto
8. Pears + almond butter
9. Dark chocolate covered pears

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

Fat, fiber, and protein act as “buffers” on your body’s blood sugar response. They slow down how quickly your body can absorb sugar and other forms of carbohydrate. This means the highest blood sugar your body will reach after eating should be lower when fat, fiber, and protein are included, as shown above. You are also less likely to experience steep blood sugar swings, and better able to achieve blood sugar balance.

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

Best baking hack to make baked goods at home better foe you blood sugars! This tip makes delicious blood sugar friendly baked goods!

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

Blood sugar friendly chicken noodle veggie soup! This soup is super easy to throw together, and gives you a good reason to use up all those extra bits of frozen veggies you have sitting in your freezer!

Ingredients
8oz chickpea pasta, cooked
1 1.5 lbs chicken breasts, cooked and shredded
8 cups chicken broth
Leftover frozen veggies
5-6 sprigs of fresh rosemary
1/2 tsp crushed black pepper
Salt, as desired

Instructions
Cook the pasta according to package instructions. 
Drain the pasta and set it aside. Bring the chicken broth, all of the frozen veggies, chicken, rosemary sprigs, and black pepper to a boil. 
Reduce the heat and let it simmer for 5-10 minutes, stirring occasionally. 
Add in the cooked pasta. 
Simmer for 4-5 more minutes, and then remove it from the heat. Enjoy!

(Your carb count is going to depend on what veggies you choose to use 👍) 

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

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.

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

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.

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

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

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

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
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Dark chocolate covered almonds
Candy corn

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