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It’s summer and summer calls for salsa! This Simple Mango Salsa is my new go-to for pool parties and impromtu get togethers.

I made it up after many long

Totally kidding! I got it from a chip bag. For reals.

My favourite chips this summer are Organic Que Pasa Tortilla Chips – the Twist of Lime are really good. And not only do these chips taste really good, they have a recipe on the side of them. Like this one, a mango salsa and there’s Roasted Tomatillo Salsa and one with Roasted White Onion Salsa. Definetly on my to-make list.

A bunch of fun and easy dips to try. So naturally, I was pumped when I got some inspiration from a chip bag

This Simple Mango Salsa was a perfect way to use some of my mango from my freezer. My youngest had a year-end wind up at our local park and everyone had to bring a fruit for the giant fruit salad they were making.

Cameron was on mango duty, which was great considering I could easily buy frozen mango chunks (these are my favourite from President’s Choice.)

I picked up two bags of the frozen mango and only used one for the picnic so when I knew we were heading to a pool party and I saw this mango salad recipe on the chip bag, I was allll over it.

I made a few tweaks to the original on the chip bag but mostly, this is the recipe and it turns out amazing every time.

I find in the summertime, I love having my go-tos – whether it’s for:

Simple Mango Salsa
Yields 5
Write a review
Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
58 calories
15 g
0 g
0 g
1 g
0 g
126 g
34 g
11 g
0 g
0 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 58
Calories from Fat 3
% Daily Value *
Total Fat 0g
Saturated Fat 0g
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
Sodium 34mg
Total Carbohydrates 15g
Dietary Fiber 3g
Sugars 11g
Protein 1g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 2 cups mango, chopped
  2. 1 jalapeno pepper, deseeded and chopped
  3. 1 red pepper, chopped
  4. 1/3 cup cilantro, chopped
  5. 1/4 red onion, chopped
  6. Juice of 2 limes
  7. Salt to taste
  1. 1. Combine all ingredients in a large bowl, except for the lime juice and salt
  2. 2. Add the lime juice and salt last. Stir to combine fully
  3. 3. Let set in fridge for at least 30 minutes before serving
Adapted from Que Pasa Chips
Adapted from Que Pasa Chips
The Love Carbs Coach https://lovecarbscoach.com/

The post Simple Mango Salsa appeared first on The Love Carbs Coach.

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Eat THIS, not THAT.

Don’t eat fruit. Too much sugar.

Did you know carrots are loaded with sugar too?

Diet pop is completely fine.

Diet pop will kill you.

And on and on. Seriously, it’s a wonder you can even get through the day in one piece sometimes with all the advice flying at you left, right and centre.

You don’t want to make things worse for goodness sakes but you just don’t know what to eat – or what you should avoid completely.

When your doctor first tells you that you have prediabetes, most people wonder: well, what the heck should I eat then?

And, in my opinion, there’s also certain foods that you probably should avoid too. I mean, not like you can never have these foods but any level of high sugar in the blood stream is a recipe for disaster.

I really want you to focus on making sure you get enough of the right types of carbs, tons of antioxidants and loads of fibre.

For most people, it’s more about what you’re not eating that’s getting in your way of type 2 diabetes prevention.

So you may know about my list of 107 Foods to Reverse Prediabetes, It’s a perfect way to focus on what you should eat.

But what about the foods to avoid? Are there certain types of foods to avoid completely?

You don’t want to make things worse for goodness sakes but you simply don’t know what to eat – or what you should completely avoid.

Well it’s a great question and lemme tell you, I’m not a fan of the “everything in moderation” camp.

When it comes to prediabetes reversal, eating “everything” (too general) in “moderation” (too vague) will not, in my opinion, get you to the finish line faster.

There are certain foods with certain benefits that are best to focus on to help ease the inflammatory process that often goes hand-in-hand with prediabetes.

So which foods should you cut out?

Here’s a few points to consider to get you started in the right direction:

– When someone is first diagnosed, I definitely want to “clean up” their eating as much as possible. Eliminating the refined sugars (cakes, cookies, juices, pop, etc) and even most granola/snack bars as they tend to spike insulin levels (and we’re trying to be as kind as possible to your pancreas)

– Even seemingly “healthy cereals” I recommend go. Actually most cereals don’t do us any favours. But the ones that disguise themselves as healthy include: Special K, Raisin Bran, Bran Flakes and Corn Flakes.

– Best to cut out any artificial sweeteners too. Although the debate rages on as to their link to other health problems (cancer, etc), they do spike insulin levels in people that are sensitive to them.

It’s more about what you’re not eating that’s getting in your way of type 2 diabetes prevention.

When you’re first diagnosed with prediabetes, it can be confusing to know what to eat and what not to eat.

Use the tips in this post to get you started in the right direction and if you want even more foods to avoid, grab my list of the Foods to Avoid When You’re First Diagnosed with Prediabetes here.

And remember: reversing your prediabetes is possible.

All my best,


The post What NOT to Eat When You Have Prediabetes appeared first on The Love Carbs Coach.

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I’ve always wanted to make High Protein Gluten Free Muffins but honestly, I didn’t know how this would even be possible?!

Muffins without flour?

What’s up with that?

Well, I was pleasantly surprised when these muffins turned out to be one of the best muffin recipes ever.

That being said, my Whole Grain Zucchini Muffins with Dark Chocolate are still a go-to muffin recipe in my house and my Simple and Healthy Cranberry Oat Muffins are pretty awesome.

But these High Protein Gluten Free Muffins really hit the mark when it comes to something I recently discovered about myself.

After going through my 14-Day Full Body Reset and finding out that too much gluten causes me to feel suuuuper tired and just blaaaah, among other things, I’m always on the lookout for easy and delicious recipes that skip the gluten, not the taste.

These High Protein Gluten Free Muffins fit the bill nicely.

Because they have eggs as the main ingredient, they’re super satisfying, packing X grams of protein per muffin.

I’ve made them with blueberries and chocolate chips for something fun (who doesn’t want chocolate for breakfast?!)

This recipe is one adapted from Chelsey Amer Nutrition, who by the way, has a ton of awesome content on her site so check her out for sure and give her a follow. (I’m patiently waiting to make her BBQ Tofu with Veggies on her site – looks so good!)

I took out the oat bran from the original recipe and added more ground flax seed, cinnamon and blueberries.

These muffins are a great change up to my routine of eggs mid-morning (another boiled egg?!) or if I have the opportunity to heat them up, 30 seconds in the microwave and these High Protein Gluten Free Muffins are a savoury treat.

I hope you love these Gluten Free High Protein Muffins!

And be sure to let me know:

  • Blueberries or Chocolate Chips…

What would you rather have in these?

Keep it up my friend!


High Protein Gluten Free Breakfast Muffins

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Category: Breakfast, snack

Yield: 12

Serving Size: 1 muffin

Calories per serving: 111

Fat per serving: 5

Saturated fat per serving: 1

Carbs per serving: 7

Protein per serving: 6

Fiber per serving: 4

Sugar per serving: 2

Sodium per serving: 117


  • 7 large egg whites
  • 3 large whole eggs
  • 1 medium banana, mashed
  • 1 teaspoon pure vanilla extract
  • 2/3 cup ground flax seed
  • 1/4 cup chia seeds
  • 1 teaspoon ground cinnamon
  • 1/4 cup blueberries


  1. Preheat oven to 375 degrees. Line a 12-cup muffin tray with silicone muffin cups or spray with non-stick spray to prevent sticking.
  2. Combine the egg whites, eggs, banana and vanilla extract in a small bowl. Whisk well until combined.
  3. Combine the ground flax seed, chia seeds, and cinnamon in a medium bowl.
  4. Add the egg mixture to the ground flax seed mixture and combine thoroughly.
  5. Add the blueberries and stir to combine
  6. Fill each muffin cup ¾ full.
  7. Bake the muffins for 15-17 minutes or until a toothpick entered into the centre comes out clean.


Keep in the fridge and reheat in the microwave for 30 before eating if desired. Adapted from Chelsey Amer Nutrition https://chelseyamernutrition.com/high-protein-breakfast-muffins/


The post High Protein Gluten Free Muffins appeared first on The Love Carbs Coach.

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