Quinoa Cereal Bowl

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If quinoa is a part of your dinner menu, plan to double the amount of quinoa and use what remains for this warm breakfast cereal. Healthy fat and protein from the nuts and fiber from the apple and chia seeds are a hearty way to start the day!

Quinoa Cereal Bowl

  • Servings: 8 Servings
  • Difficulty: Easy
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Ingredients

Quinoa Cereal Bowl:

  • 1 cup uncooked quinoa
  • 2 Tbsp chia seeds
  • 2 cups water
  • 1/2 cup craisins
  • 1/2 cup slivered almonds
  • 1/4 cup pumpkin seeds or pepitas
  • 1/4 cup pecans, coarsely chopped
  • 1 crisp apple, chopped
  • 1 banana, chopped
  • 2 Tbsp coconut butter (also known as coconut manna. Can sub coconut oil)
  • 2 tsp cinnamon
  • 1/4 tsp nutmeg
  • Milk (for topping cereal bowl, if desired)

Directions

In a medium sauce pot, bring 2 cups of water to boil. Add quinoa and reduce heat to medium. Cook quinoa until tails are visible, approximately 15 minutes. While the quinoa is still warm, add all remaining ingredients and mix thoroughly until coconut butter (or oil) is melted.  Top individual servings with milk if desired. Enjoy!

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2024

Chicken Parmesan Casserole

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Chicken Parm Cass1

This is one of the easiest and most-loved recipes in our home. It’s usually the birthday dinner meal request of at least one of my kids. It’s freezer friendly too, which makes doubling the recipe a cinch.

Chicken Parmesan Casserole

  • Servings: 12 Servings
  • Difficulty: Easy
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Ingredients

Chicken Parmesan Casserole:Chicken Parm Cass2

  • 2 lbs fully cooked chicken, shredded (about 5-6 cups)
  • 1 24oz jar marinara sauce
  • 1 cup shredded parmesan cheese
  • 1 cup shredded mozzarella cheese
  • 1 cup gluten-free Italian breadcrumbs (I like Aleias or Ians brands)
  • 2 Tbsp olive oil
  • 2 Tbsp chopped fresh parsley (or 2 tsp dried parsley)
  • Salt and pepper

Penne Noodles:

  • 1 box gluten-free penne noodles (Rummo brand is the best!)- Cook according to instructions on the label, al dente.

Directions

Preheat oven to 350F. In a 9×13 casserole dish, place fully-cooked, shredded chicken in the bottom. Pour the marinara sauce over the chicken and mix well. Top with a layer of parmesan and mozzarella cheeses until the chicken is covered. 

In a small bowl, stir together breadcrumbs, olive oil, parsley, salt and pepper. Sprinkle the breadcrumbs on top of the cheese.

Bake for 25 minutes until the cheese and breadcrumbs turn golden brown on top, and sauce is bubbling on the sides.

Serve over cooked Penne noodles and a side salad. Enjoy!

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2024

Sausage Kale Soup

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This Sausage Kale Soup is my favorite fall go-to meal. The soup is a perfect dinner for cold nights, and it serves a lot so we’re always able to invite an extra guest to our table. It’s healthy, hearty, and flavorful.

Sausage Kale Soup

  • Servings: 16 Servings
  • Difficulty: Easy
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Ingredients

Sausage Kale Soup

  • 3 Tablespoons olive oil
  • 1 large yellow onion, chopped
  • 1 lb Italian or mild pork sausage, pastured and MSG free
  • 4 garlic cloves, minced
  • 4 celery stalks, chopped
  • 4 carrots, sliced in coins
  • 1 Tablespoon Italian seasoning
  • 1/4 tsp dried red pepper flakes
  • 10 cups chicken broth
  • 2 cups sliced white potatoes (skin on!)
  • 2 cups kale, chopped
  • Salt and pepper to taste
  • Shredded parmesan cheese (optional)

Directions

Heat olive oil in a large pot or Dutch oven over medium-high heat. Sauté onion until translucent and golden brown. Add the sausage and cook until browned, about 5-7 minutes.

Add garlic, celery, carrots, Italian seasoning and red pepper flakes. Sauté until the veggies are tender, about 5 minutes.

Add chicken broth and sliced potatoes. Bring to a boil and simmer for 15 minutes. Once potatoes can be easily pierced with a fork, stir in the chopped kale. Continue to simmer for 5 more minutes until kale has turned vibrant green and slightly tender.

Serve each bowl of soup with parmesan cheese sprinkled on top and a slice of warm sourdough. Enjoy!

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2022

Brainiac Bites

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These Autism-friendly, kid-approved energy bites are a quick and nutritious snack. Healthy omega 3 fats from walnuts and flaxseed fuel the brain to support attention and cognition. Fiber from oats and raisins support healthy blood sugar balance and digestive movement

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Brianiac Bites

  • Servings: 16, one ounce servings
  • Difficulty: Easy
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Ingredients

  • 1 cup walnuts
  • 1 1/2 cup gluten free quick oats
  • 1/2 cup ground flaxseed
  • 1/2 cup raisins
  • 1/2 cup shredded unsweetened coconut
  • 1 Tablespoon honey
  • 1 1/2 teaspoon cinnamon
  • Pinch sea salt

Directions

Place walnuts in a food processor. Process until the walnuts resemble the consistency of peanut butter. Add the remaining ingredients into the food processor (oats, flaxseed, raisins, shredded coconut, honey, cinnamon, and salt). Process until all ingredients are fully incorporated and dough feels moist and sticky, approximately 60-90 seconds.

Using your hands or a small 1” cookie dough baller, form dough into small 1” round balls. Optional: Roll balls in shredded coconut before storing. Balanced Brain Bites will store in the fridge for up to one week, or freezer for 2-3 months.   Thaw for 30 minutes before eating.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2024

SLAM Salad

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After the birth of my third baby, a mama from my workout group, SLAM (Sweat Like a Mother), brought me this salad. My family instantly fell in love with the bold and contrasting flavors of dill, sundried tomatoes, and lemon. It’s become a monthly meal plan staple in our house. The salad is a complete meal with protein, veggies, and fat. Plan it for a night you can make a fresh batch of sourdough for a perfect pairing.

As the name implies, it’s a SLAM every time!

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SLAM Salad

  • Servings: 12
  • Difficulty: Easy
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Ingredients

SLAM Salad

  • 1 32 ounce container of spinach
  • 1 cup shredded cooked chicken
  • 1/2 cup (approx 6-8 slices), cooked and crumbled bacon
  • 2 avocados, sliced
  • 1/2 cup feta cheese
  • 1 8oz jar sun dried tomatoes in herbs and oil (I like California Sun Dry brand julienne cut. This ingredient is key, as the oil doubles as the salad dressing! If you can’t find julienne cut, you will need to cut up the large halves of tomato.)
  • 1/4 cup pine nuts
  • 2 lemons, sliced in wedges
  • Fresh dill

Directions

Lightly chop spinach to break up large leaves. Layer shredded chicken, crumbled bacon, avocados, feta, sundried tomatoes, pine nuts, and chopped fresh dill. 

Arrange the lemon wedges along the perimeter of the salad to be used to squeeze fresh lemon juice on each serving.

Drizzle 2-3 Tablespoons of the oil from the sun dried tomatoes jar on the top of the salad before serving. Enjoy immediately!

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Photos and Content Copyright © Jaclyn Beaty Nutrition, 2022

Orange Dreamsicle Gut Gummies

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Foods with collagen/gelatin promote digestive tract healing and are gentle and easy to digest. Bone broth has made collagen famous as a food, but for additional supplementation, collagen and gelatin powders are a quick and easy way to get this superfood into your gut. Gelatin has a long list of healing benefits for diseases such as colitis, chron’s, and peptic ulcers. It’s also high in  amino acids, particularly glycine, that is a supportive protein during pregnancy and beneficial to joint mobility.

Note that gelatin powder and collagen powder are NOT the same, and collagen powder will not work in this recipe. Gelatin is used as a thickening agent and is derived from collagen. All gelatin is collagen, but not all collagen is gelatin. I use Great Lakes hydrolyzed grass-fed beef gelatin for this recipe, however there are a number of high-quality gelatin powders on the market today.

Unlike the electric red Jello jigglers you grew up on, these gelatin gummies contain an abundance of nourishing vitamins that you can dial up or down in this recipe depending on your nutritional needs.   Since these immune-boosting gut gummies are the ultimate in kid-friendly finger food, here are the supplements I have used to mix-and-match within my gummies.

Please note, in no way am I’m suggesting you use all of these at once; this is simply a guideline for some of the possibilities and options that you might consider and ones that have complimented the taste and flavor of this recipe! What you choose is up to you!

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  • Innate Naturals Vitamin C Complete powder
  • NFH Children’s Multi SAP Powder (tropical punch)
  • Truly Natural Vitamin C Powder
  • Klaire Labs Ther-biotic Complete Powder
  • Genestra HMF Probiotic Powder

To know how much of these powdered supplements to add in your gut gummy recipe, follow the serving size on the label, and add between 2-4 servings of each. For example, if one serving of probiotic powder is 1/4 of a teaspoon, dissolve between 1/2 to 1 teaspoon of the powder into the cooled liquid.

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Orange Dreamsicle Gut Gummies

  • Difficulty: Easy
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Ingredients

Orange Dreamsicle Gut Gummies

  • 1 1/2 cups orange juice
  • ½ cup full fat coconut milk
  • 3 heaping TBSP grass-fed, unflavored gelatin
  • 1 teaspoon vanilla

Optional Superfood Add-Ins:

  • Vitamin C powder
  • Children’s multi-vitamin powder
  • Probiotic powder
  • Ginger or turmeric

Directions

In a small saucepan, warm orange juice and coconut milk until heated through, but not boiling. Whisk in gelatin one tablespoon at a time, whisking constantly to make sure no clumps have formed before adding the next. Once gelatin is completely dissolved, add in vanilla and set aside to cool.

Once the gelatin has cooled to room temperature, add in your preferred superfoods, stirring until completely dissolved. It’s especially imperative that the gelatin has cooled before adding vitamin C or probiotics, as heat can damage both of these.

Pour gelatin liquid into candy molds or a glass baking dish before refrigerating. Refrigerate for around one hour or until completely set.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2021

Liver and Pears

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High quality organ meats are one of the best foods to introduce to babies starting around 6 months. Chicken liver and beef liver purees were at the top of the list as my babies’ first foods. Now that my babies have sprouted toddler tastebuds, I’ve adapted the to include the sweetness of chunky, juicy pears. This is also an incredible way to introduce organ meats to someone who has never had them. The amount of sweetness is easily modifiable by adjusting the amount of pears you add.

Click to view my Babyfood Liver Pate recipe perfect for first foods starting at 6 months.

For more on why this is a perfect first food, read my article on 6-9 month feeding practices.

Chicken liver’s nutrient density wins in nearly every category but tops the charts for iron, zinc, and choline. It’s the most nutrient dense food your baby could eat, second to mother’s milk. Pears add a healthy dose of fiber along with vitamin C, which boosts the amount of iron that’s absorbed from liver…a true pair.

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I like to save a small jar in the refrigerator for immediate use, and then freeze the rest into mini-muffin molds and freeze along with the rest of my baby food stash.

Liver and Pears

  • Servings: 16, one ounce servings
  • Difficulty: Easy
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Ingredients

Liver and Pears

  • 1 lb high quality organic, free-range chicken livers
  • 1/4 cup bone broth, chicken broth, or water
  • 1 ripe organic pear, cut into chunks, divided (I prefer d-Anjou or Bartlett pears)

Directions

In a small saucepan, bring livers, broth, and HALF the pear chunks to boil, then reduce to simmer for 14-16 minutes, stirring occasionally. The juices from the pears will begin to seep and help add liquid and sweetness to the livers. Use an instant read thermometer to check the internal temp of the liver has reached 165 F. Transfer livers and pears to high-speed blender, and puree until creamy, whipped consistency is achieved. 

Scrape liver mixture into a medium bowl and mix in the remaining pear chunks so there are visible pear pieces within the liver pate. Reserve a single serving of liver and pears to use within 1-2 days, or transfer the remaining into silicone sections or muffin tins and freeze in small portions until ready to use.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2020

Summer’s Sweetest Superfoods

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Anything in a popsicle shape is like contraband to my kids. Now that summer cranked up the heat, I’ve been stocking my freezer with popsicles made from left over smoothies. This is one of my sneakiest childhood nutrition tricks, and it takes zero additional prep time if you’re already in the habit of smoothie making.

  • Step 1) Make a smoothie
  • Step 2) Pour it into a popsicle mold

Don’t have popsicle molds? Grab some Dixie cups and wooden popsicle sticks and let them stand on a flat surface in the freezer to harden.

The best part of these treats is that they’re loaded with fiber, fat, and protein which is the holy trinity of fuel for little bodies. They get to choose which color they want, and even if they didn’t love the smoothie when first served at a breakfast, there’s no debating they will suddenly love it when it’s offered outside as a cool down treat.

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Since all my smoothie recipes contain at least one, if not more, vegetables, kids get a healthy dose of antioxidants and phytochemicals in a fun-to-eat snack. Below are the links to all my favorite smoothies along with their sneaky vegetables:

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Photos and Content Copyright © Jaclyn Beaty Nutrition, 2020

Carrot Zinger Smoothie

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I rarely crave smoothies outside of breakfast time, but this is one exception. Some afternoons I need a flavorful pick-me-up, and this makes my cells sing. Because of this wild world we’re living in with a global pandemic and everyone on edge with their health, I developed a recipe that speaks directly to some immune supporting nutrients that may add protection against COVID.

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Food is medicine, and here is how it’s applied in the defense of COVID:

  • Turmeric- Turmeric contains curcumin, thought to be an herbal therapy against COVID. It is highly anti-inflammatory. When inflammation is down, the immune system is up. Its antimicrobial properties can target viral respiratory infections like bronchitis, influenza, and coughs….sound familiar, 2020? Turmeric also acts as a natural pain killer to help ease body aches from illness.
  • Ginger- This root is another anti-inflammatory spice that acts as an antimicrobial. Microbes can be either bacteria or viruses. COVID is a virus. Fresh ginger has been known as a remedy for RSV and bronchitis, both of which are also viruses (although bronchitis can also be bacterial). One study showed ginger may provide a therapeutic option alone for respiratory and airway conditions such as asthma.
  • Carrots– Carrots contain beta-carotene, a precursor to vitamin A. Your body burns through Vitamin A during times of illness (don’t believe me? test your night vision next time you’re sick!). Vitamin A is ONLY found in animal products. You may be thinking, “wait, I thought my canned pumpkin said 130% of vitamin A?” That label is assuming that under the perfect circumstances, with the perfect genetics, with the perfect nutritional mechanisms, you COULD convert the amount of Beta Carotene in that can of pumpkin into that much Vitamin A.  Most of our bodies aren’t walking around in a state of nutritional perfection though, so we aren’t getting what that label promises.  All the more reason to get daily sources of rich orange/yellow produce in the diet. Vitamin A is also a fat soluble vitamin, which is why I added:
  • Coconut Oil- This medium chain triglyceride is insta brain fuel and also helps bind to turmeric and vitamin A to help increase absorption and assimilation. Turmeric and vitamin A are both dependent on fat to help them get into the blood stream and work their magic. Coconut oil is another antimicrobial ingredient in this smoothie.
  • Oranges and lemon– Some countries are brilliantly using mega doses of intravenous vitamin C as a treatment for Coronavirus. While the modest amount of vitamin C in a few citrus fruits would be a small drop in the bucket compared to the massive dose of C that is actually proving to be treat the disease, the oranges and lemons in this smoothie will build a foundation for sustainable immune support.

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As with all smoothies, add the hardest/most dense ingredients at the top for the most efficient blending (frozen fruits, ice cubes, or in this case, raw carrots). Liquids always go at the bottom.

Any left overs can be made into popsicles as a standby for if you end up coming down with a fever or sore throat and don’t have much of an appetite. Or, you could always enjoy your popsicle in perfectly good health and dream of sunshine on a island, because we could all use a tropical escape right about now too!

Carrot Zinger Smoothie

  • Servings: Four, 8oz servings
  • Difficulty: Easy
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Ingredients

Carrot Zinger Smoothie

  • 1 1/2 cups non-dairy liquid of choice (coconut milk, coconut water, almond milk, etc)
  • 2 large oranges, peeled, or 4 small clementines/Cuties
  • 1 lemon, peeled
  • 2 Tbsp coconut oil
  • 2-3 Tbsp seeds of choice (hemp hearts, chia seeds, or flaxseeds)
  • 1 teaspoon ginger (or less if you want a little less zing to your zinger)
  • 1 teaspoons turmeric (or less if you’re building up an acquired taste!)
  • 2 medium carrots, peeled and cut into 1-2″ pieces

Optional: add a scoop of collagen powder, bone broth protein powder, protein powder of your choice. I don’t use protein powders with my kids, so we’ve settled on protein coming from the hemp seeds in the recipe above.

Directions

Add all ingredients in the order given and blend in high-speed blender. Remember all frozen or firm ingredients should always go last into your blender for the best blending.

Refrigerate left overs in sealed glass jars for up to 3 days or freeze for up to 3-6 months in popsicle molds or glass mason jars.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2020

Pizza Frittata

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This is my quickest meal to get dinner on the table in no time. It’s a low-carb dish that tastes remarkably similar to a deep dish pizza to go. This frittata is hearty, saucy, and cheesy, although you can easily omit the cheese if you prefer a dairy-free version. Although any oven-proof skillet will work, I’ve made it multiple times, switching between a well-seasoned cast iron and a stainless skillet. Both work great, however the cooking time can be shortened in the cast iron.

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Add your favorite vegetables, just as you would with your favorite pizza. For me, it’s always bell peppers and onions. Toss on some mushrooms, meat, tomatoes, or olives if you wish. You can’t go wrong. Serve it up with a side salad for a well-rounded dinner. There is around 20 grams of protein per serving, so it’s a meal that will keep blood sugar levels steady through the night!

Pizza Frittata

  • Servings: 8 slices
  • Difficulty: Easy
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Ingredients

Pizza Frittata

  • 1 Tbsp olive oil
  • 1/2 green bell pepper, diced
  • 1/2 red bell pepper, diced
  • 1/3 onion, diced
  • 1/2 cup nitrate-free pepperoni, cut in strips
  • 10 eggs
  • Salt and pepper
  • 1 teaspoon each oregano, basil, and sage
  • 1/2 cup shredded mozzarella cheese
  • 1/2 cup jarred pizza sauce

Directions

Preheat oven to broil. In a 10-inch oven proof skillet, heat oil until shimmering. Add diced peppers and onions, cooking until soft and translucent. Add pepperoni. While peppers and pepperoni are cooking, beat eggs separately in a medium bowl. Add salt, pepper, and herbs. Pour beaten eggs into skillet and sprinkle cheese and sauce on top, continuing to cook on stove top over medium heat for about 3 minutes, until eggs are halfway cooked.

Transfer skillet to oven and broil until the top is set, just before eggs begin to brown. Check with instant read thermometer to ensure eggs have cooked to a safe temperature of 160F. Let stand 5 minutes before slicing.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2020