Salmon Chowder

The first chill in the air means chowder on the stove. The is a perfect dinner for cold nights, and it makes a lot so we’re always able to invite an extra guest to our table. It’s creamy, flavorful, and hearty. Canned salmon can be replaced with fresh filet, however it’s so easy to find wild-caught Alaskan salmon on the shelves that it’s hard to pass up the convenience and cost of canned.

Salmon Chowder

  • Servings: 12 Servings
  • Difficulty: Easy
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Ingredients

Salmon Chowder

  • 3 Tablespoons butter
  • 1 cup chopped onion
  • 1/2 cup chopped celery
  • 3 garlic cloves, minced
  • 2 cups diced potatoes
  • 3 carrots, diced
  • 3 cups chicken broth
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon dried dill weed
  • 2 (16 ounce) cans salmon, drained
  • 1 (15 ounce) can full-fat coconut milk
  • 1 (15 ounce) can creamed corn
  • Shredded cheddar cheese (optional, otherwise the chowder is dairy free)

Directions

Melt butter in a large pot or dutch oven over medium-high heat. Saute onion, celery, and garlic until translucent and tender. Stir in broth, potatoes, carrots, salt, pepper, and dill. Bring to a boil and reduce heat. Cover and simmer for 20 minutes.

Once potatoes and carrots are soft, stir in both cans of drained salmon, breaking apart large pieces. Add in coconut milk and creamed corn. Top with cheese if desired.

Serve with green salad and corn bread for a delicious filling winter dinner!

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2019


Chocolate Chip Pumpkin Blender Muffins

My first job out of college involved going on a local TV segment to talk about nutrition and fitness. I paired up with my coworker who was a dietitian, and every month, we would do back to back segments on health. It was on the set of this local talk show my coworker first introduced me to chocolate chip pumpkin muffins. I thought they were brilliant. That was also 15 years ago before the buzz of gluten free, dairy free, and healthy fat hit mainstream. I’ve reinvented that recipe with a modern take on healthy ingredients, and I continue to think they are brilliant. I hope you do too!

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Using a high speed blender for these muffins results in a perfectly moist, rich, and flavorful muffin every time, plus a relatively easy clean up! Muffins can be a junk food or a health food, and I like to place these in the later category. Pumpkin supplies a healthy dose of beta carotene from the rich orange color, which converts to vitamin A, a must for good night vision. The almond butter is the best choice for nut free butters in these and gives a healthy dose of protein and fat. These are gluten free, oil free, and dairy free (as long as you use dairy free chocolate chips!).

OLYMPUS DIGITAL CAMERAIf you are sensitive to gluten or have celiac, make sure you use certified gluten free oats. Oats are naturally gluten free, but since most of them are processed in factories that process other gluten containing grains, it often contaminates it.

 

Chocolate Chip Pumpkin Muffins

  • Servings: 12 Muffins
  • Difficulty: Easy
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Ingredients

Chocolate Chip Pumpkin Blender Muffins

  • 1 1/4 cup Libby’s pumpkin puree
  • 2 eggs
  • 1/3 cup pure maple syrup
  • 1/4 cup dairy free milk of choice (I prefer coconut or oat milk)
  • 1/3 cup almond butter
  • 1 teaspoon vanilla
  • 2 1/4 cups old fashioned rolled oats
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 tsp sea salt
  • 1 cup mini chocolate chips, divided

Directions

Preheat oven to 350 F and spray muffin tins with non-stick cooking spray. In a high speed blender, mix all ingredients in the order given. Blend until well incorporated. Add 1/2 cup of chocolate chips into the batter and pulse just long enough to incorporate.

Scoop batter into prepared muffin tins 3/4 full. Sprinkle tops with remaining chocolate chips and put muffin tray into oven. Bake for 20 minutes or until a toothpick is inserted and comes out clean. Let cool for 3-5 minutes before transferring to a cooling rack. Store tightly sealed in the refrigerator for up to 5 days.

*Note: Fresh almond butter tends to be runnier and works better in this recipe. I don’t suggest substituting with other nut butters, especially peanut butter. If you are using the bottom of the jar of almond butter which can be dry or flaky, add a teaspoon of coconut oil to the recipe for an even consistency.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2019


My #1 Trick for Not Getting Sick

Raw garlic + honey is the safest and most effective magic pill against illness. It’s nature’s best display of “food as medicine” and its potent medicinal properties will battle anything from colds, flu, viruses, or infections. Two raw garlic cloves have the same antibacterial strength as one dose of antibiotics, but without the gut-harming effects of it!

Since I’ve learned of this trick a few years ago while going through the Culinary Nutrition Expert program, I’ve eaten more raw garlic than I care to admit. Anytime I’m around someone who has been sick, or feel like I’m getting sick, I preemptively take a spoonful of chopped raw garlic with local honey. I won’t say it’s good, but I will say it WORKS! At the risk of jinxing my luck, I have never taken this and proceeded to get bed-bound sick. I also believe it has shortened the duration and severity when I have ended up coming down with something.

Don’t just take my word for it, science has confirmed it too. There are a few keys to make the medicinal magic happen:

  1. The garlic must be RAW, FRESH, AND CHOPPED. Don’t pull a clove out of your freezer, don’t use garlic powder, don’t use minced garlic from your fridge. Get it in the most natural, fresh state. Garlic come from the sulfur family along with onions and leeks. The potent gases these give off (like the gas from onions that make your eyes water) are the same health building compounds that fight illness.
  2. Chop the garlic and let it stand for 10 minutes. The main compound in garlic that gives its signature scent is allicin. When garlic cells are disrupted either by chopping, chewing, or crushing, it releases allicin. The key is that it must sit for allicin to further activate two stronger constituents in garlic; ajoene and alliin. These are strong antioxidants and have been found to affect immune responses in the blood. Ajoene has broad-spectrum antimicrobal properties and has even been studied in it’s effectiveness at treating athlete’s foot, lukemia, HIV and has been shown effective at inhibiting tumor growth and decreasing blood pressure. Talk about fighting fire with fire… and here we are just hoping not to catch a cold.
  3. Add honey. Honey alone acts as an antiviral, antimicrobial, and antioxidant. When paired with the potency of garlic, the two powerhouses work synergistically to fight whatever stands in its way. It also mellows out the heat of garlic so makes it palatable even for the faint of heart. Quality matters when it comes to honey, so buy local. Many of the generic plastic honeybears you buy in grocery stores are watered down stickyness shipped from China.

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I also layer my illness prevention with a few other foods that serve as natural medicine. In my “medicine cabinet” during flu season you will likely also find the following:

  • Bone broth
  • Elderberry syrup
  • Turmeric (golden milk) tea
  • Probiotics
  • Fire cider
  • Sauerkraut
  • Cod liver oil

Here’s to good health and a dose of nature’s strongest medicine.


Double Chocolate Blender Muffins

My high speed blender has become a permanent fixture in my kitchen. Between my daily smoothie, soups, baby food, pancake batter, and now THESE BLENDER MUFFINS, it’s not going anywhere anytime soon.

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Cocoa is among the world’s top superfoods and when I have the chance to disguise antioxidant dense foods in the form of sweets, I tell myself it’s all in the name of good nutrition. Cocoa is high in magnesium, iron, fiber, and is one of the richest sources of pholyphenols, the antioxidants that give cocoa the anti-inflammatory and cardiovascular health benefits.

These muffins are gluten free, and if you are sensitive to gluten or have celiac, make sure you use certified gluten free oats. Oats are naturally gluten free, but since most of them are processed in factories that process other gluten containing grains, it often contaminates it.

Double Chocolate Muffins

  • Servings: 12 Muffins
  • Difficulty: Easy
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Ingredients

Double Chocolate Blender Muffins

  • 2 medium ripe bananas* (see note!)
  • 2 eggs
  • 1/2 cup full-fat Greek yogurt
  • 1/3 cup maple syrup
  • 1 teaspoon vanilla
  • 2 cups old fashioned rolled oats
  • 1/2 cup non-alkalized unsweetened cocoa powder (I like Navitas Organic Cacao powder)
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 tsp sea salt
  • 1/2 cup mini chocolate chips, divided

Directions

Preheat oven to 350 F and spray muffin tins with non-stick cooking spray. In a high speed blender, mix all ingredients in the order given. Blend until well incorporated. Add 1/4 cup of chocolate chips into the batter and pulse long enough to incorporate.

Scoop batter into prepared muffin tins 3/4 full. Sprinkle tops with remaining chocolate chips and put muffin tray into oven. Bake for 15 minutes until a toothpick is inserted and comes out clean. Let cool for 3-5 minutes before transferring to a cooling rack. Store refrigerated for up to 5 days.

*Note: Much of the sweetness comes from the ripe bananas. If you are too impatient to let your bananas ripen and wish to use bananas on the green side, increase the amount of maple syrup or honey you add by 1/4 cup. I have used frozen bananas, simply blending longer, and they turned out just as good.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2019


Celebration Fruit Pizza

Watermelon is one of richest sources of lycopene, the antioxidant that gives the melon its deep pink pigment. Lycopene has been shown to slow the growth of several types of cancer cells, and is especially effective at reducing the risk of prostate cancer in men and cervical cancer in women.

To pick the best watermelon, find one that is heavy for its size and has a dark yellow cream-colored spot where it sat on the ground to ripen. A white spot indicates that it’s underripe. Rinse or wipe the melon before cutting into the rind and store in the refrigerator once cut.

To get the most health benefit from watermelon, avoid the cost of convenience with pre-cut watermelon and slice your own before you plan to eat it. Not only does the Vitamin C begin to diminish immediately after cutting, but pre-cut watermelon is often sold at over a 400% markup!

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Ingredients
⦁ 1 watermelon
⦁ 1 cup Greek yogurt, any flavor
⦁ 1 kiwi, sliced
⦁ ½ cup berries
⦁ ½ cup peaches, cantaloupe, mango, or papaya
⦁ Fresh mint
⦁ Additional toppings as desired: coconut flakes, slivered almonds, or a drizzle of melted dark chocolate.
Directions
Using a sharp chef’s knife, cut a 1” thick round slice though the center of a large watermelon. Spread a thin layer of yogurt around the center of the melon. Top with an assortment of your favorite colorful fruits. Choose 1-2 fruits that can be thinly cut and shaped using cookie cutters. Spread thin slivers of fresh mint leaves and sprinkle any additional desired toppings for a colorful and festive dessert! Makes 8 servings.


Rustic Mulberry Muffins

I grew up with mulberry trees in our yard, and it was always a race to pick the juicy berries before the deer ate them. I now make excuses to play at our closest park and ironically come home with a Tupperware full of mulberries. Few people know about it, and many stop to ask what we are picking. I refer to them as the acai berry of the mid-west because of their mighty antioxidant power and super food status.

OLYMPUS DIGITAL CAMERAAlthough this recipe is truly a great one, getting your hands on mulberries can be a challenge, so simply replace the 2 cups of mulberries in this recipes with your favorite berry or fruit. Fresh mulberries are a rare find in a grocery store, but dried ones are more common. I haven’t made this recipe using dried mulberries, so I can’t speak to the outcome.

Mulberries aren’t as sweet as many other berries, but have an earthier, milder sweetness similar to a fig. They’re rich in anthocyanins, the phytochemical that gives them the deep purple color. The maple syrup in these muffins contribute just enough sweetness to compliment the tartness in the berries, and I find these to be a perfect “sweet enough” treat.OLYMPUS DIGITAL CAMERA

These muffins are gluten free, and use chickpea flour which is one of my favorite GF flours to use. It’s one of the most inexpensive GF flours on the market, and it’s also not as gritty as others.

Rustic Mulberry Muffins

  • Servings: 12 Muffins
  • Difficulty: Moderate
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Ingredients

Rustic Mulberry Muffins

  • 3/4 cup brown rice flour
  • 1 cup of chickpea flour
  • 1 tablespoon flaxseed
  • 2 tsp cinnamon
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 3/4 cup maple syrup
  • 1/2 cup unsweetened applesauce
  • 1/3 cup water
  • 1/4 cup coconut oil
  • 1 tablespoon apple cider vinegar
  • 1 tsp vanilla
  • 2 cups fresh mulberries, stems removed

Directions

Preheat oven to 350 F and spray muffin tins with non-stick cooking spray. In a medium bowl, mix together brown rice flour, chickpea flour, flaxseed, cinnamon, baking powder, baking soda, and sea salt.

In a stand mixer bowl or blender, combine maple syrup, apple sauce, water, coconut oil, vinegar, and vanilla. Mix at low speed until incorporated. Pour dry ingredients into wet ingredients and combine until well mixed. Add mulberries last and fold in. Scoop batter into prepared muffin tins 3/4 full and put muffin tray into oven. Bake for 20-25 minutes until a toothpick is inserted and comes out clean. Let cool for 3-5 minutes before transferring to a cooling rack.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2019


Key Lime Avocado Mousse

This is one of the most deliciously sweet ways I could possibly think to eat avocado. My family went on a key lime pie hummus kick for a while, but the chickpeas just weren’t doing it for me anymore. I have a delicious chocolate avocado mousse recipe but I explored the realm of the true green avocado color and created a mouth-watering and guilt-free treat. The healthy fats and natural sweetness from avocado and coconut butter crowd out unnecessary sugar. Top with shredded coconut flakes, graham cracker crumbs, coconut chips, lime zest, or white chocolate. You can’t go wrong!

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Load up a ramekin or small mason jar for a perfect portion and chill these before serving. The acidity from the lime juice will keep the avocado from turning brown so they are a perfect make-ahead dessert for company.

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Key Lime Avocado Mousse

  • Servings: Four, 4oz servings
  • Difficulty: Easy
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Ingredients

Key Lime Avocado Mousse

  • 2 large or 3 small avocados
  • Zest, juice, and pulp of 1 whole lime (approx 2 Tbsp lime juice, 1-2 tsp grated zest)
  • 2 Tbsp coconut butter
  • 2 Tbsp coconut milk
  • 2 Tbsp maple syrup
  • 1 tsp vanilla
  • Coconut flakes for topping (optional)

Directions

Zest the rind of 1 lime, saving aside approximately 2 teaspoons of grated lime zest. In a food processor, add the flesh from the avocado, pulp and juice from what remains of the lime, coconut butter, coconut milk, maple syrup, and vanilla. Blend until a smooth and whipped consistency is achieved.

Pour mousse into single-serving dishes and top with grated lime zest and coconut flakes. Chill approximately 3 hours before serving, as this will give the mousse a firmer texture. Keep refrigerated for up to 4 days.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2019


Strawberry Pineapple Popsicles

It’s only May, but the summer heat is around to stay in Tennessee and my family is soaking up every ray of sunshine we can get. The transition from spring to summer means the berry fields are ripe for the picking and coincidentally, that popsicles become perfectly acceptable for snack time. One of my favorite ways to use strawberries is in my Strawberry Banana Detox Smoothie and Strawberry Quinoa Pancakes but getting covered in sticky, melty popsicle juice is quintessentially a summer must.

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I follow the Environmental Working Group’s Clean 15 and Dirty Dozen lists when choosing to buy organic. Strawberries have topped the charts for the last 3 consecutive years as the #1 most highly sprayed crop in America. Most strawberries tested contain at least 20 different chemicals (some up to 40!) a few of them even being known carcinogens. For that reason, I will always choose to buy organic strawberries and also choose to drive a little farther to pick from the berry fields that don’t spray. I know there is no stopping a toddler from eating straight from the plant, but knowing that a farm doesn’t spray allows me the peace of mind when I see my kid eating his weight in berries straight from the patch. This was his bucket after an hour in the field. So much for my field hand! IMG_20190508_105351491

These popsicles take literally zero culinary expertise and can be customized to virtually any fruit and sweetened up or down to your taste preferences. I like to add chia seeds to mine for a quick dose of healthy fats and mucilaginous fiber for gut health. I also choose to blend full-fat coconut milk into both layers of fruit so the kiddos are getting more than simple fructose into their blood stream.

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Strawberry Pineapple Popsicles

  • Servings: Eight, 4oz servings
  • Difficulty: Easy
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Ingredients

Strawberry Pineapple Popsicles

  • 1 cup full-fat coconut milk, divided
  • 1 cup fresh or frozen strawberries
  • 3 Tbsp chia seeds
  • 1 cup fresh or frozen pineapple
  • Honey (optional)

Directions

In a food processor, add the strawberries (or other fruit of choice), a half a cup of coconut milk and the chia seeds. I only add chia seeds to one of the two layers, and chose to add it to the strawberries since they are naturally seedy. Pulse until just blended, leaving some bigger bits of berry. You may wish to add a teaspoon of honey into each blend if you are aiming for a sweeter pop, but I find the natural sweetness of the berries and pineapple perfect as is! Pour into a bowl and set aside. You may wish to give your food processor a quick rinse before blending the pineapple so the colors don’t run, but it’s not necessary.

For the second layer, blend the pineapple and half a cup of coconut milk until smooth. Alternate layers into popsicle molds filling each mold one-third of the way, alternating layers with fruit blends. Freeze for at least 3 hours or until set and keep frozen until ready to enjoy!

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2019


Chocolate Peanut Butter Smoothie

One of the first thoughts I usually have each morning is what I get to eat for breakfast. Sometimes this is my only motivation to actually roll out of bed. This smoothie is for those days when your head tells you to eat healthfully, but your heart says it prefers indulging on something decadent. The PB and chocolate combo is a match made in culinary heaven, and feeling good about consuming it first thing in the morning makes this a no-brainer. Am I alone in this?OLYMPUS DIGITAL CAMERAThis smoothie rivals the likes of a chocolate shake, just with spinach and a heaping helping of unsweetened cocoa powder…two of the greatest superfoods on the planet. If you’ve followed my blog for any amount of time, you know that I make every effort to ensure that fiber, fat, and protein are blatantly added in every smoothie. This slows the digestion and absorption of nutrition. Without these, you truly would be drinking a milkshake.

  • Fiber= spinach (check!)
  • Fat= hemp seeds (check!)
  • Protein= peanut butter (check!)

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Chocolate Peanut Butter Smoothie

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

Chocolate Peanut Butter Smoothie

  • 1 1/4 cup sweetened almond, coconut, or oat milk
  • 2 cups spinach
  • 1/4 cup unsweetened cacao powder (I use Navitas Cacao powder)
  • 3 Tbsp hemp hearts*
  • 3 Tbsp peanut butter
  • 3 ripe bananas (fresh is fine, but I like the icy blend of frozen)
  • 1 Tbsp cacao nibs

*I love the creaminess that hemp hearts contribute to smoothies, but flaxseeds or chia seeds act as a good replacement if you don’t have hemp hearts around. They aren’t always easy to find. If you do find them, stock up!

Directions

Add all ingredients in the order given and blend! You may wish to blend the cacao nibs in with your smoothie or add them as a garnish on top. Or both!

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

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2019


Strawberry Banana Detox Smoothie

An unassuming dose of purple cabbage makes this one of the sweetest ways to include detoxifying cruciferous vegetables into your diet. While cruciferous veggies probably aren’t the most luring food to drag you out of bed in the morning, I promise you can’t taste cabbage one bit. If you’ve poked around at my other smoothie recipes, you know I’m heavy-handed on the veggies. Cruciferious vegetables are the holy grail of detoxifying foods because of the compound indole-3-carbinol. I recommend 4-5 servings of these a day (yes, a DAY) if you are needing to detox. They are also potent anti-tumor (aka: cancer prevention) foods. What better way to fuel your day than starting with one of the most powerful foods on the planet.

Purple cabbage is also high in the amino acid L-glutamine. L-glutamine is incredibly healing to the digestive tract for people with Chron’s, colitis, and leaky gut. It can be purchased in supplement form, but who wants to pop more pills when they can get it in this delicious bio-available way?

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I would be doing my readers an injustice if I didn’t take a moment for my soapbox on the holy trinity of smoothie ingredients. (You might remember this from my Go-To Green Smoothie and Rasp-Beet Smoothie). In addition to the unspoken vegetables that should sneak into every smoothie, make sure your smoothies contain the “big three” to slow digestion and absorption of nutrition and blood sugar:
1) Fiber
2) Fat
3) Protein

I use coconut water as the liquid base for most of my smoothies, but I’m here to keep you guessing by using full-fat coconut milk (the stuff in a can) as the base in this recipe. Making my list and checking it twice:

  • Fiber= purple cabbage and strawberries (check!)
  • Fat= full-fat coconut milk (check!)
  • Protein= collagen and hemp seeds (check!)

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I follow the Environmental Working Group’s Clean 15 and Dirty Dozen lists when choosing to buy organic. Strawberries have topped the charts for the last 3 consecutive years as the #1 most highly sprayed produce in America. Most strawberries tested contain at least 20 different chemicals (some up to 40!) a few of them even being known carcinogens. Hard pass. For that reason, I will always choose organic strawberries.

Strawberry Banana Detox Smoothie

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

Strawberry Banana Detox Smoothie

  • 1 1/4 cup full fat coconut milk
  • 2 cups shredded purple cabbage
  • 2 ripe bananas (fresh is fine, but I like the icy blend of frozen)
  • 3 Tbsp hemp hearts
  • 1 scoop of Ancient Nutrition Multi-Protein Collagen*
  • 1 10oz bag of frozen organic strawberries

*If you forgo the collagen or protein powder, I recommend adding a tablespoon or two of a neutral nut butter like cashew butter to maintain a dose of protein.

Directions

Add all ingredients in the order given and blend!

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

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2019