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Embracing Real Ingredients: The Key to Enjoying Nutritious and Delicious Food

When it comes to maintaining a healthy and satisfying diet, the secret lies in opting for real ingredients. But what exactly does this entail?

Real ingredients

Get my "Thrive with Type 1 Diabetes After 40" guide for an action plan to excel in midlife with diabetes!

What are Real Ingredients?

The concept is quite simple: choose ingredients sourced from nature, rather than those found on store shelves. This means ingredients that are genuine, whole, and purposefully designed. These ingredients not only provide nourishment and pleasure to our bodies but also ensure consistent and lasting energy both inside and out. It's time to infuse some magic into our lives through mindful food choices.

A Favorite Recipe Using Real Ingredients!

As someone who thoroughly enjoys cooking and baking, I often come across recipes that initially intrigue me, only to lose my interest when I examine the listed ingredients.

That's when I make small adjustments like swapping out less healthy options for alternatives that promise balanced energy and steady blood sugar levels. It's a practice that everyone should consider, and it's remarkably simple to implement.

Let me share a tweaked recipe that I've experimented with. Give it a shot, and I'm eager to hear your thoughts on the outcome!

Lemon blueberry muffins

lemon-blueberry-muffins (3)
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Lemon Blueberry Muffins


  • 2 cups Almond Flour

  • 1/2 tsp Baking Soda

  • 1/4 tsp Sea Salt

  • 1 Lemon (zest and juice)

  • 3 Eggs

  • 1 Banana (medium, mashed)

  • 1/4 cup Maple Syrup

  • 1 cup Blueberries


  1. Preheat the oven to 350F (177ºC). Line a muffin tray with liners or use a silicone muffin tray.

  2. In a medium-sized bowl whisk together the almond flour, baking soda, sea salt, and lemon zest.

  3. In a large bowl, whisk together the lemon juice, eggs, banana, and maple syrup. Add the dry ingredients to the wet and stir to combine. Fold in the blueberries.

  4. Spoon the batter into the muffin tray and bake for 20 to 24 minutes or until cooked through.

  5. Remove from oven and let cool. Enjoy!


  • Serving Size: One serving is equal to one muffin.

  • Leftovers: Refrigerate in an airtight container for up to four days. Freeze for up to three months.

  • Almond Flour: This recipe was tested using almond flour. Please note that if using another type of flour, results will vary.

  • Banana: One medium banana is equal to 1/2 cup mashed banana.

Nutritional Information per one muffin:

Calories: 158

Protein 6g

Sugar 7g

Fiber 3g

Carbs 13g

Fat 11g

Using real, whole foods is essential for managing Type 1 diabetes in women due to their effects on blood sugar, health, and well-being.

15 Tips and Reasons Why You Should Be Using Real Ingredients:

  1. Complex Carbs: Choose whole grains, legumes, and starchy veggies for stable blood sugar.

  2. Fiber Focus: Opt for fiber-rich veggies, fruits, grains, legumes, and nuts to steady blood sugar.

  3. Lean Proteins: Prioritize poultry, fish, tofu, and legumes for blood sugar control and energy.

  4. Healthy Fats: Include avocados, nuts, seeds, and olive oil to slow digestion and curb spikes.

  5. Portion Control: Mind portions to manage carbs – large amounts impact blood sugar.

  6. Balanced Meals: Combine carbs, proteins, and fats for stable blood sugar levels. Check these Five Blood Sugar Balanced Meals Using 12 Basic Ingredients!

  7. Minimize Processed Foods: Stick to whole, minimally processed foods to avoid sugar and additives.

  8. Glycemic Index Awareness: Learn about low-GI foods for slower blood sugar increases.

  9. Smart Snacking: Choose protein-fiber combos like yogurt with berries or apple with almond butter. Listen to episode 10 of the Type 1 In Midlife podcast: Food, Hormones, and Health: Navigating Type 1 Diabetes

  10. Stay Hydrated: Water aids blood sugar management and overall health.

  11. Label Literacy: Check labels for carbs, fiber, and added sugars in packaged foods.

  12. Consistent Meals: Avoid meal-skipping for stable blood sugar. Timing matters.

  13. Experiment and Track: Keep a food diary to gauge how different foods affect you.

  14. Plan Ahead: Pre-plan meals and snacks to avoid impulsive, unaligned choices.

  15. Expert Guidance: Work with a dietitian or health coach for personalized diabetes-friendly meal planning ideas.

Incorporating whole foods benefits blood sugar, energy, and overall health. Prioritize nutrient-dense choices and mindful eating to enhance quality of life.

(Remember, always consult a healthcare provider before changing your diet or diabetes plan.)

Download my Thrive with Type 1 Diabetes After 40 guide for a simple action plan to start excelling in midlife while managing diabetes!

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