HOUSTON – Mary Ellen Phipps is the registered dietitian nutritionist behind Milk & Honey Vitamin.
She was identified with Sort 1 Diabetes at 5-years-old.
Since then, she’s at all times thought of meals in a different way.
Now as an grownup, she cooked up an actual ardour for turning traditional consolation meals into more healthy, low-sugar meals and snacks.
“One of many nice issues we’ve discovered within the final 10-20 years is that folks with diabetes can get pleasure from meals that’s simply as scrumptious because the meals those that don’t have diabetes can get pleasure from, we simply have to be just a little smarter about it,” Phipps stated.
She recommends together with a plant-based fats, fiber, and protein to each meal.
She believes this methodology permits individuals with diabetes to nonetheless get pleasure from a few of their favourite meals that may in any other case be off limits.
Right here’s how Phipps makes these traditional meals extra nutritious.
Breakfast: Blueberry Muffin
• A typical blueberry muffin out of your native espresso store has 30+g sugar, solely 1g fiber, and about 5g protein.
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• To ease the affect this muffin might have on our blood sugar, we are able to swap out conventional flour for choices like almond flour and oat flour, cut back the sugar content material, and ensure we embody contemporary or frozen fruit.
Recipe: Gluten-Free Blueberry Zucchini Muffins
• These blueberry zucchini muffins use almond and oat flour and lots much less sugar. We additionally pack within the produce with blueberries and zucchini so as to add fiber and different vitamins. Every muffin has solely 8g sugar, 3g fiber and 6g protein.
Get the recipe HERE
Lunch: Sandwiches
• That is one other instance of a meals that folks usually assume is off limits for individuals with diabetes, however that’s simply merely not true.
• We be certain that we’re selecting a nutrient-dense excessive fiber bread after which pile on toppings that provide protein and plant-based fats, like this Avocado BLT.
Recipe: Avocado BLT
• And, we are able to serve it with a decrease sugar fruit. The American Diabetes Affiliation® recommends individuals with diabetes eat fruit (opposite to what chances are you’ll learn elsewhere).
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Get the recipe HERE
Dinner: Casserole
• It’s possible you’ll assume casseroles are off limits, however once more that’s simply not the case!
Recipe: Rooster Fajita Casserole
• Right here we now have a traditional casserole sort dish, however we’ve included hen for added protein, swapped out a few of the cream cheese for a lighter ricotta cheese, and use a mix of brown rice and better protein quinoa.
Get the recipe HERE.
Snack: Path combine
• Conventional path combine accommodates candies and dried meals that may actually add up in relation to the sugar content material, and don’t actually supply a complete lot nutritionally.
• So, all we have to do it change up the substances a bit and make a path combine that’s decrease in sugar and better in fiber.
Recipe: Popcorn path combine
• Popcorn path combine substances:
o Popcorn: fiber
o Walnuts: Plant-based protein and omega-3s
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o Blueberries: fiber, vitamin C, vitamin Ok, manganese
o Pumpkin seeds: fiber and plant protein
o Darkish chocolate: antioxidants and decrease in sugar
Phipps recommends constructing the path combine in a mason jar for a simple snack on the go.
Get the recipe HERE.
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The data above was supplied to Houston Life by Mary Ellen Phipps, MPH, RDN, LD. She’s the Proprietor/Registered Dietitian Nutritionist of Milk & Honey Vitamin, and the writer of “The Simple Diabetes Cookbook.”
Copyright 2021 by KPRC Click2Houston – All rights reserved.
