Recipes

Milk & Honey Nutrition Recipes

No bake green energy bars stacked

No-Bake Green Energy Bars

No-Bake Green Energy Bars

February 15, 2018 2 Comments

spinach walnut and feta pesto sauce in mason jar and on cooked pasta with coconut and olive oil milk and honey nutrition

Spinach Walnut and Feta Pesto Sauce

Spinach Walnut and Feta Pesto Sauce

February 11, 2018 No Comments

Crunchy Red Velvet Snack Mix

Crunchy Red Velvet Snack Mix

February 8, 2018 No Comments

Raspberry Fluff Marshmallows

Raspberry Fluff Marshmallows

February 6, 2018 No Comments

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

No-Bake Pistachio Walnut Energy Balls on counter with bowl of pistachios

No-Bake Pistachio Walnut Energy Balls

No-Bake Pistachio Walnut Energy Balls

January 23, 2018 No Comments

Maple Black Pepper and Bacon Brussel Sprouts

My maple bacon brussel sprouts combines sweet and savory flavors for a delicious side dish in 15 minutes!

January 21, 2018 No Comments

Pina Colada Almond Butter Pancakes

Pina Colada Almond Butter Pancakes

January 19, 2018 No Comments

Paleo Cinnamon Raisin Superfood Muffins

Paleo Cinnamon Raisin Superfood Muffins

January 15, 2018 No Comments

aerial view of Mediterranean Cauliflower Rice Bowls with Norwegian Salmon

Mediterranean Cauliflower Rice Bowls with Norwegian Salmon

Mediterranean Cauliflower Rice Bowls with Norwegian Salmon

January 11, 2018 1 Comment

Superfood Poke Bowls

Superfood Poke Bowls

January 7, 2018 No Comments

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Yes, whether it’s coffee, tea, or an energy drink, caffeine can raise blood sugar levels. The exact mechanism of why and how isn’t fully understood, but research has shown that caffeine’s effect on our bodies can cause:

1) Increased insulin resistance
2) Decreased glucose uptake by cells from the bloodstream

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

(Sponsored travel) A little recap of my trip out to Lodi, CA last week with @tomatowellness @stanislaustomatoes @corto_olive 🍅🫒❤️

Myself and some of my favorite fellow dietitians got to experience the true meaning of #farmtotable and how it applies to so much more than just fresh fruits and veggies.

🍅 @stanislaustomatoes are harvested, washed, cooked, and canned all within 6 hours to maintain flavor and nutrient values. And yes, they were hands down the tastiest tomatoes I’ve ever tried ☺️ I can’t show you their incredible production facility that we got to tour because we weren’t allowed to take our phones in, but trust me when I say it was one of the most impressive operations I’ve ever seen. The care they show for farmers, their employees, and the actual tomatoes was mind blowing. (Stanislaus tomatoes only produce products, canned tomato products and sauces, for restaurants and food service operations. Unfortunately, you can’t buy them directly in the store… they’re on a mission to help your local pizzeria and smaller restaurants provide delicious dining options that set them apart.)

🫒 as a dietitian, I went into this trip thinking I knew a decent amount about olive oil, and it’s health benefits… But it’s safe to say I was humbled ☺️ and left this trip so much better educated on how fresh extra-virgin olive oil is/should be produced and the associated health benefits. Also, if you know me in real life, don’t be surprised if give you @corto_olive oil for Christmas ☺️

I’m so grateful to have gone on this trip ❤️ now I just need this dang Houston weather to cool off so I can make some tomato soup ☺️🥵

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

Blood sugar friendly pumpkin bread muffins!! Each muffin has 6g protein and 5g fiber 👍

1 15oz can pumpkin purée
3 large eggs beaten
¼ cup cooking oil
1 ½ tsp almond extract
1 ½ tsp vanilla extract
1 tsp apple cider vinegar
1 ½ cups almond flour
1 ½ cups rolled oats, use gluten free if needed
⅔ cup sugar, if you prefer a sweeter bread, increase this to 1 cup
1 tsp baking powder
1 tsp baking soda
2 tsp ground cinnamon
½ tsp ground nutmeg
½ tsp ground ginger
½ tsp salt

Preheat your oven to 350 degrees F. Then, grease a standard size loaf pan or muffin pan. Set your prepped pan aside.
Add the pumpkin puree, eggs, cooking oil, almond extract, vanilla extract, and apple cider vinegar to a bowl and mix together.

Now, add your oats to a blender to grind them. Then add your ground oats and the rest of your dry ingredients (almond flour, sugar, baking powder, baking soda, cinnamon, nutmeg, ginger, and salt) to a second bowl and mix to combine.
Then add your wet ingredients to the dry ingredients and mix to combine.
Transfer the batter to your prepared pan and spread it out evenly in the pan or fill each muffin cup.
Bake the bread for 50-65 minutes until set and a knife inserted in the center comes out mostly clean, or 25-30 minutes for muffins.
Let the bread cool for at least 30 minutes before slicing.

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

#ad I love adding @grapesfromca to lots of different recipes but especially salads. Not only are they delicious and add a burst of flavor, but grapes can also play a role in helping support your immune system this time of year thanks to their resveratrol content!

Ingredients
1 1/2 cups California grapes
4 cups roughly chopped broccoli
1/2 small red onion, sliced thin
1/2 cup plain Greek yogurt
1 Tbsp orange juice
2 Tbsp avocado oil or another mild oil
1 Tbsp apple cider vinegar
1 Tbsp honey
1/4 tsp sea salt
6 slices uncured bacon, cooked and chopped small
1/4 cup shelled sunflower seeds
Salt & pepper to taste

Instructions
Combine the chopped up broccoli and red onion in a medium sized bowl. Set aside.
Next, combine the Greek yogurt, orange juice, avocado oil, apple cider vinegar, honey, and sea salt in a small bowl and mix thoroughly until smooth. This is your dressing.
Add the dressing to the broccoli and red onions and stir together until the broccoli is fully coated in the dressing.
Next add in the crumbled bacon, sunflower seeds, and California grapes. Stir until combined.
Serve and enjoy!

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

Pasta doesn’t have to be scary! Here’s the full recipe for my blood sugar friendly high protein creamy lemon artichoke pasta!

12 oz artichoke hearts packed in water
6-7 oz pesto sauce
Juice from 1 lemon
½ cup plain Greek yogurt
8 oz chickpea pasta, any shape will do
2-3 oz arugula

Heat a large skillet over medium heat on your stove. Empty the entire jar of artichoke hearts, including the liquid, into the pan. Then add your pesto sauce as well and stir together. Let them heat/simmer for about 10 minutes stirring occasionally.

Set a pot of water on your stove and set it to boil.

Once your water has started to boil, cook your pasta according to the package instructions. When it is finished cooking, drain out the pasta water and rinse your pasta.

After about 10 minutes, squeeze the juice from the lemon into the skillet and stir. Let it simmer for another 5 minutes or so, stirring occasionally.

Now, stir in the Greek yogurt until fully combined.

Pour your cooked pasta in the pan with the creamy lemon artichoke pesto sauce and stir until the pasta is fully coated.

Add your arugula to the pan over low heat and stir until fully wilted down. Serve, and enjoy!

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

Metformin is the most commonly prescribed medication for pre-diabetes and type 2 diabetes. So, it’s important to know if there are foods to avoid while taking metformin and what they are.

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

Whether it’s happening slowly over time, or quickly over a few hours, here are the things to look out for:

* Dry itchy eyes
* Nausea
* Headache
* Extreme thirst
* Frequent urination
* Appetite changes
* Dry mouth
* Unexplained fatigue

If you’re experiencing any of these symptoms, talk to your doctor.

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

Instead of focusing on adjusting the sugar content, I like to turn my attention to the flour. Instead of using all purpose flour, I substitute in half almond flour and half ground up oats. This flour combination not only gives a delicious texture and flavor, but it also decreases overall carbohydrate, while increasing fat fiber and protein.

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

Low Carb Pumpkin Spice Latte

1-2oz brewed espresso OR 4oz of really strong coffee
4-6oz lower carb milk (almond, coconut, etc.)
2 Tbsp pumpkin puree
1/4 tsp almond extract
1/4 tsp vanilla extract
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1-2 tsp no sugar sweetener

Enjoy!!

Total carb count will depend on the type of milk used and the type of sweetener used. But overall sugar content should be 0g and fiber is 4g thanks to the pumpkin ☺️

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

Did you know you can still enjoy chocolate when you have diabetes? Believe it or not chocolate is considered a low glycemic food. This means it has a glycemic index score of 55 or less. Dark chocolate has the lowest glycemic impact because of its fiber content and it typically has less sugar added to it. Just because you have diabetes, doesn’t mean you can’t eat chocolate! In fact, some of my all time favorite blood sugar friendly chocolate candies are better than any “regular” dessert you’ve ever had.

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

How much added sugar is ok each day? Bottom line: typically, the more you can minimize added sugar and increase fiber and protein, the better blood sugars will be.

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

People with diabetes can absolutely enjoy oatmeal… and while rolled oats or steel cut oats will offer more fiber than quick oats… As a dietitian living with diabetes myself, I prefer you focus on what you’re eating with your oatmeal rather than the specific type of oats.

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

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