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Milk & Honey Nutrition

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Milk & Honey Nutrition

Hi! Milk & Honey Nutrition offers recipes & resources to bring joy back to your kitchen with diabetes
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Milk & Honey Nutrition is here to help you and your whole family develop a positive relationship with food and create happy memories in the kitchen. Our goal is to offer you services that help you develop a healthy attitude about food. We strive to help you learn how to plan, prepare, and provide a well-rounded diet for yourself and your family. We provide services, recommendations, products, and advice to help you along the way. Browse the rest of our page and visit our website to see what we have to offer or shoot us an email at MilkNHoneyNutrition@yahoo.com for more information.

01/07/2026

Here’s some snacks I’m choosing this week as a registered dietitian who helps people meet their protein and fiber goals…

1. Almonds or pistachios… 1oz of either will give you 6g protein and 3g fiber
2. 1oz peanut butter (7g protein + 2g fiber) or 1oz almond butter (4g protein + 1g fiber). We’ll pair either of these with any of the following: 1 medium apple (4g fiber), 1 medium pear (6g fiber), 1 slice whole grain bread (3g protein + 2g fiber), or 1 cup celery sticks (2g fiber)
3. 1oz cheese (7-8g protein)
4. Hard boiled eggs (6g protein each)
5. 1/2 cup Frozen berries with 1/2 cup plain Greek yogurt (4g fiber + 12g protein)
6. KIND zero bar (6g fiber +5g protein)

01/06/2026

This is my go-to formula for building a balanced and blood sugar friendly meal…If we’re trying to build meals that are both blood sugar friendly and satisfying, we want to include three things:
low glycemic carbohydrate
fiber
protein
�This plate starts with Parish Rice, and it’s our low glycemic carbohydrate. Parish rice is a specialty strain of white rice that’s grown right here in the US, in Louisiana. And, even though it’s white rice, it has 53% more protein than traditional white rice and a glycemic index score of 41 … which means it’s a low glycemic carbohydrate… these types of carbs help slow digestion and support steadier blood sugar levels.
�When you pair Parish Rice with protein and veggies, you get a balanced, blood sugar–friendly meal that actually tastes good and is super simple to prepare.
�Look for Parish Rice on parishrice.com, amazon, and at select Walmart stores near you!

01/02/2026

How much fiber should you be consuming each day?

* Women under 50: 25 grams/day
* Men under 50: 38 grams/day
* Women over 50: 22 grams/day
* Men over 50: 30 grams/day

*increase slowly over time and make sure you’re drinking plenty of water!

12/31/2025

Here are 10 high-fiber foods (more than 5g fiber per serving) that aren’t vegetables, with realistic serving sizes and why they’re helpful for blood sugar support:
1. Chia Seeds – ~10g fiber per 2 Tbsp Great for slowing digestion and supporting stable blood sugar; easy to add to yogurt, oatmeal, or smoothies.
2. Ground Flaxseed – ~6–8g fiber per 2 Tbsp Provides soluble fiber and healthy fats that help reduce potential blood sugar spikes.
3. Raspberries – ~8g fiber per 1 cup One of the highest-fiber fruits
4. Blackberries – ~7.5g fiber per 1 cup Another higher fiber, lower sugar berry option.
5. Lentils – ~8g fiber per ½ cup cooked Also rich in protein, which helps slow carbohydrate absorption.
6. Chickpeas (Garbanzo Beans) – ~6g fiber per ½ cup cooked Versatile and filling; helpful for post-meal blood sugar control.
7. Black Beans – ~7.5g fiber per ½ cup cooked A strong combo of fiber and protein that supports steady glucose levels.
8. Pear (with skin) – ~5-6g fiber per medium pear Higher fiber fruit; pairing with protein or fat helps balance blood sugar.
9. Oats (Old-Fashioned or Steel-Cut) – ~5–8g fiber per ½ cup dry Contains beta-glucan fiber, which can be beneficial for blood sugar regulation.
10. Quinoa – ~5g fiber per 1 cup cooked Technically a seed, it provides fiber plus protein, making it more blood-sugar-friendly than refined grains.

12/30/2025

Lower Sugar Mixed Berry Muffins
* ⅓ cup unsweetened applesauce
* ⅓ cup unsalted butter melted
* 2 large eggs
* ⅓ cup maple syrup
* ¼ cup oil
* 2 tsp vanilla extract
* 2 cups almond flour
* 1 ¼ cups rolled oats
* 1 tsp baking soda
* ½ tsp baking powder
* 1 cup fresh or frozen berries

Bake at 375 for 25 minutes

Yield: 12 muffins
1 muffin: 270 calories | 19g Carbohydrate | 3g Fiber | 8g Sugar | 6g Protein

12/28/2025

6 foods to avoid when taking a glp-1 medication for diabetes:
1) Fried foods
2) Sugary beverages
3) Refined grains
4) Alcohol
5) Large heavy meals
6) High sugar desserts

12/27/2025

Knowing how to properly read and interpret food labels is one of the most critical tools for managing blood sugar levels. Let me know what questions you have

12/26/2025

Here are 7 shortcuts and tools I use in my own kitchen as a registered dietitian living with type 1 diabetes, focused on blood sugars, to make planning and prepping meals easier 👍
1) grains and bean pouches
2) canned veggies
3) baking mixes
4) frozen bread products
5) prepped proteins
6) my meal plans!!
7) meal delivery services

12/22/2025

High Protein Cottage Cheese Veggie Dip! Perfect for pairing with veggies, crackers, toast etc.!

Enjoy!!

12 oz reduced fat cottage cheese
1 tbsp olive oil
1 small garlic clove
2 tbsp chopped fresh chives
1 tbsp chopped fresh parsley
1 tsp dried dill
½ tsp onion powder
½ tsp paprika
¼ tsp black pepper
½ tsp salt
2 tsp lemon juice

Blend it all together!

Serving: 1/4 cup | Calories: 90kcal | Carbohydrates: 2.5g | Protein: 11g | Fat: 4g | Saturated Fat: 1g | Fiber: 0g | Sugar: 2g

12/20/2025

Week before Christmas Costco haul with a registered dietitian, mom of 3, living with type 1 diabetes and celiac… and none of the other people in my house have those things 🙃 as a note, not everything I purchase is gluten-free, nor is everything I purchase always the most blood sugar, friendly… Sometimes the things I purchase are intended for the other people in our house and not just me. Just something to keep in mind. 👍

12/19/2025

Diabetes gift guide part 4! Gift ideas for your friends and loved ones that aren’t boring, medical, or lame!
1) Cuisinart Mini Food Processor
2) Bagsmart double decker lunch kit cooler
3) Apple Watch
4) Omnilux red light mask
5) My cookbooks: The Easy Diabetes Cookbook, The Easy Diabetes Desserts Cookbook

12/18/2025

Pure Encapsulations® is the #1 most recommended professional supplement brand by Healthcare Professionals like me.1 I have been using and recommending their products for years, and I love that all ingredients in Pure Encapsulations® products are tested for purity, potency & quality.

They recently launched Lipid Support Complex, which when taken as directed, may help reduce oxidative stress, support vascular health, and help to promote healthy uric acid levels. ‡ If you’re looking to support your hepatic fat metabolism‡ (that’s your liver), give it a try!

Chat with your doctor about whether or not Lipid Support Complex is right for you and look for it on https://bit.ly/4ohv6l0.

1. Among U.S. healthcare professionals surveyed who recommend specific professional supplement brands; Nutrition Business Journal® Practitioner Survey 2016, 2020, 2023.

‡ These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Address

1 Main Street
Sugar Land, TX
77478

Opening Hours

Monday	9am - 4pm
Tuesday	9am - 4pm
Thursday	9am - 4pm
Friday	9am - 4pm

Website

http://www.milkandhoneynutrition.com/

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I’m Mary Ellen, the registered dietitian behind Milk & Honey Nutrition. I’m also a wife, mom to two little girls, type 1 diabetic, and recipe developer. Milk & Honey Nutrition exists to help you and your whole family develop a positive relationship with food and create happy memories in the kitchen. My goal is to offer you recipes and resources that make healthy eating easy, realistic, and more improtantly... fun! I’ll show you how I help people plan, prepare, and provide a well-rounded diet for themselves and their family. (With an added focus on diabetes-friendly and naturally gluten free recipes.) Browse the rest of my page and visit my website to see what I have to offer or shoot me a message if you have any questions!