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
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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


Go-To Green Smoothie

There is something about starting my day with a smoothie that sets my mind and body for an energized day. I strongly believe that every smoothie needs a vegetable component, and usually the vegetable component is in higher ratio than fruit. Do this, and you set yourself up to eat more vegetables in one meal than some people eat in a whole week. Since the blender does all the hard work, it also gives your GI a break from having to work so hard to digest (there are no teeth in your stomach!). Blending smoothies keeps all the pulp and fiber that juicing removes, giving you the most bang for your buck in one glass.

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I have started my day with a smoothie of some sort for years, but I have a handful of tried and true smoothies that are on repeat. My son has also eaten a smoothie almost daily since he was in utero. We usually share a high-fat, high-protein breakfast together (fried eggs in ghee are our jam!) and we’ve made this smoothie so many times together he can do it by himself.

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In addition to the unspoken vegetables that should sneak into every smoothie, you also need the three essentials, or holy trinity of smoothies, if you will:
1) Fiber
2) Fat
3) Protein

Fiber, fat, and protein will slow the digestion and absorption of nutrition. Without these, you basically have a milkshake. I also get asked often where we get our glass straws. We bought them from Strawsome a few years ago and have never had one break, even with a toddler using one daily! I find he’ll drink almost anything through a straw, and I’ve been known to feed him soup through them too!

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I use coconut water as the liquid base for most of my smoothies, especially if they have spinach in them. The alternative of using a dairy product (milk, yogurt, or kefir) is they contain enough calcium that it inhibits the absorption of iron from the spinach or other leafy green like kale. Through most of my teen, 20, and pre-natal years, I’ve been desperate to absorb as much iron as possible.

Go-To Green Smoothie

  • Servings: 6 servings
  • Difficulty: Easy
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Ingredients

Go-To Green Smoothie

*You could do without the powder packets if that’s not your thing, however I find this a great way to add loads and loads of nutrition that I can’t get from anywhere else. It also gives it a depth of flavor and sweetness, but there is enough sweetness in the flavored coconut water and mangoes that you could also do without the flavored protein powder.

Directions

Wash and rinse your spinach, kale, and avocado. Add all ingredients in the order given, always putting your frozen things on the top of the blender for the best blend, otherwise you will be stopping to “burp” the blender and let air out of the pockets. This smoothie makes approximately 6 servings.

We refrigerate ours in sealed glass jars for up to 3 days.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2019


Rasp-beet Smoothie

As a general rule of thumb, the darker or more vibrant the color of a whole food, the more nutrition it contains. That is definitely the case with beets, and also part of the reason I find a way to incorporate these into my meal plans at least once a week. Since getting a solid dose of vegetables can some days be a challenge, I make it a point to start off my day with a vegetable at every breakfast. My Go-To Green Smoothie is loaded with anti-inflammatory carotenoids and phytonutrients, but this beet smoothie gets its deep red pigment from Betalain, a potent antioxidant and anti-fungal constituent. Many people can not break down Betalain, and its deep red hue can show up in urine or stool. It’s nothing to cause alarm, if anything it’s a great indicator of GI transit time! (note: ideal transit time is 18-24 hours).

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In addition to the unspoken vegetables that should sneak into every smoothie, you may also be familiar with my holy trinity of smoothie ingredients:
1) Fiber
2) Fat
3) Protein

Fiber, fat, and protein will slow the digestion and absorption of nutrition. Without these, your blood sugar wouldn’t react much differently than if you were drinking a milkshake. This smoothie is one of my simpler ones, so to make sure this checks all the boxes of my holy trinity, we’ll get our fiber from frozen raspberries, fat from coconut oil, and protein from a scoop of collagen and protein powder. Check, check, and check.

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My son and I share a high-fat, high-protein breakfast together every morning, and although our smoothies are pretty great, watching the school bus go by is definitely the highlight.

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Behind the scenes of a food photography set with a toddler under the same roof. With an entire house to play in, he chooses to be in the three square feet of space I need, naturally!

I use coconut water as the liquid base for most of my smoothies. I usually wake up feeling dehydrated, and although I start my morning with pure water, the potassium in coconut water helps dilute some puff and energize my day. Raspberries also contain Ellagic Acid which has been used as a holistic remedy for PMS symptoms.

Rasp-Beet Smoothie

  • Servings: 6 servings
  • Difficulty: Easy
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Ingredients

Rasp-Beet Smoothie

*Time Saving Tip: During dinner prep the night before you plan to have this smoothie, wash and cut beets into small 1″ slices or cubes. Preheat oven to 350. Fill a 9×13 pan with cut beets and cover with 1/2″ water. Roast for 40 minutes until tender. Once cooled, transfer to a glass storage container and chill in the refrigerator until ready to use in the morning.

A note about protein powder: you could do without the protein powder if that’s not your thing, however I find this a great way to add loads of nutrition that I can’t get from anywhere else. 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. I like the protein powders because of the depth of flavor and sweetness, but there is enough sweetness in the flavored coconut water and raspberries that you could also do without the flavored protein powder.

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


Spiced Gingerbread Granola

(Natural) sugar and spice and everything nice, that’s what this granola is made of! At Christmas time, I welcome allll the ginger, cinnamon, and molasses flavored foods one can allow. This granola fits the bill and is loaded with equally as many superfoods to power up your antioxidant network at a time when all the crud seems to be spreading like wildfire.

Make our list of superfoods, and check it twice:

Red:
Dried goji berries
Dried cranberries

Green:
Pepitas
Pistachios

White:
Cocoa butter
Slivered almonds
Unsweetened coconut flakes

Goji berries are the most concentrated source of beta carotene in the world. Just a handful a day of these little powerhouses can improve vision within a month(Note: they are a Nightshade). Goji berries and cocoa butter are not the sweetest things that will ever touch your tastebuds, but the sweetness from maple syrup and molasses will cover any bitterness. You might even choose to add in some chopped candied ginger, but that flavor is not for the faint of heart, especially if you plan to gift these to someone who might just be stepping into the world of healthy eating.

There’s just enough sweetness that still makes it a healthy breakfast or snack. I prefer mine in a bowl with some vanilla almond milk and a scoop of peanut butter. There’s a slight chance I’m eating that exact combination as I type this. These make the most festive gift for teachers, church workers, or neighbors, while still passing on the gift of good health too.

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I’ve burnt at least two batches of these, turning a lot of deliciousness into bird food. I speak from experience when I say to watch this stuff closely and cook it low and slow! I suggest adding all the colorful foods (with the exception of the almonds) until after the oats are cooked. I tested one batch that had the pepitas go through the cooking process in the oven and the pretty green color turned to brown.

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Spiced Gingerbread Granola

  • Servings: 6 cups
  • Difficulty: Easy
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Ingredients

Granola Mixture

  • 4 cups old fashioned oats
  • 1 cup slivered almonds
  • 1 1/2 teaspoons cinnamon
  • 1 1/2 teaspoons ground ginger
  • 1/4 teaspoon cloves
  • 1/2 teaspoon sea salt
  • 1/4 cup slivered almonds
  • 1 teaspoon vanilla
  • 1/2 cup melted coconut oil
  • 1/4 cup pure maple syrup
  • 1/4 cup molasses

  Superfood Add-Ins:

  • 1/4 cup dried coconut
  • 1/4 cup cocoa butter
  • 1/4 cup dried cranberries
  • 1/4 cup dried goji berries
  • 1/4 cup pepitas
  • 1/4 cup shelled pistachios
  • 1/4 cup candied ginger (optional)

Directions

Preheat oven to 250 degrees and line a large jelly roll pan with parchment paper. In a large mixing bowl, combine oats, spices, and slivered almonds. Stir in the wet ingredients; maple syrup, molasses, coconut oil, and vanilla. Stir until the oats and nuts are completely coated.

Spread the coated oat mixture out onto the prepared pan and spread it in an even layer. Bake for 15 minutes, stir, and bake for an additional 15 minutes. The granola will begin to crisp and turn a rich golden color.

Once the granola is nearly cool (but not completely, as you want some heat remaining to allow the cocoa butter to melt just a little bit!), add all the colorful mix-ins; dried berries, nuts, coconut, and cocoa butter.

Let granola cool completely before breaking it into pieces for storing. Store in an airtight container for up to two weeks, or refrigerate for longer.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2018


Sweet Potato Breakfast Bowl

I used to be a cereal lover. No, fanatic is probably the better word. In college, I could have survived on cereal for three meals a day. About a year ago, I swapped my high-carb, high-sugar cereal for high-fat and high-protein breakfasts and have never missed it. We don’t even keep cereal in the house anymore. One of my go-to brekkies these days has been this Sweet Potato Breakfast Bowl. I’ve eaten it a LOT during this pregnancy. I’ve even used canned pumpkin as a quick replacement if my sweet potato stash got low. Pregnant women need 40% more plant based Vitamin A which helps with cell differentiation for the fetus. Sweet potatoes fit the bill, and a dollop of cashew butter gives just enough protein to keep me full longer than 10 minutes like a bowl of cereal would do.

My secret weapon for batch cooking these is plopping the unpeeled potatoes right into my pressure cooker. I usually do 6-7 sweet potatoes at a time, which translates to a weeks worth of breakfasts. It takes about 12-15 minutes in the pressure cooker, or until my thermapen reads 200 degrees. The skins peel right off, so you save a lot of time from peeling them at the start!

Sweet Potato Breakfast Bowl

  • Servings: 1
  • Difficulty: Moderate
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Ingredients

  • 1 sweet potato (or 1/2 can pumpkin puree)
  • 2 tablespoons cashew butter
  • 4 tablespoons full-fat coconut milk, divided
  • 1/4 cup blueberries
  • 2 tablespoons pepitas
  • 2 tablespoons walnuts
  • 1 teaspoon cinnamon

Directions

Wash and cut ends of sweet potatoes. In large pressure cooker, cook sweet potatoes to 200 degrees F, or approximately 12-15 minutes. Allow these to cool on a cooling rack before peeling skins off. In a stand mixer, blend with cashew butter, half of the coconut milk, and cinnamon. Top bowl with your favorite toppings, however I’ve found blueberries, pepitas, walnuts, coconut milk, and even a drizzle of flax oil is a perfect combination.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2018


Strawberry Quinoa Pancakes

Who doesn’t love fat stacks of…pancakes. Oh, you thought I was going to say cash? Most people like that too, but these flapjacks are equally as satisfying thanks to the protein in the quinoa.  These freeze up nicely, so what I like doing with pancakes is making large batches, wrapping 4-5 in folds of parchment paper, then putting multiple pouches in a gallon ziplock bag. When morning comes, simply pull out one stack from your ziplock bag and microwave it to thaw.

Strawberry Quinoa Pancakes

  • Servings: 6
  • Difficulty: Easy
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Ingredients

  • 1 cup quinoa (I used tri-color)
  • 1 cup all purpose gluten-free flour (I like Bob’s Red Mill)
  • 2 tablespoons ground flax seed
  • 1 tablespoon baking powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1 cup almond milk
  • 2 tablespoons maple syrup
  • 1/2 cup diced strawberries
  • 2 eggs
  • 1 teaspoon vanilla

Directions

Cook quinoa according to instructions on package.  In a large bowl, mix dry ingredients and set aside. In a separate bowl, mix together wet ingredients and stir until combined. Stir in cooled quinoa and mix both bowls together until incorporated. Drop 1/4 cup servings of batter into a non-stick skillet coated with coconut oil. Flip pancakes once bubbles form around the edges.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2018