Sneaky Snickerdoodles

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My son’s first cookie was this little gem. He was almost 2.5 and loved helping cook most things, but wasn’t old enough for me to feel comfortable letting him eat anything. When cookies started appearing in many of the books we’d read, I knew a cookie was in his near future. I was a-okay with this being his first bite. I call them sneaky snickerdoodles because they’re more like a bite-sized protein snack, not the highly-processed, overly-sweet, refined cookie much of the world has come to know and love. Seven ingredients also make it ideal for little hands to help mix and stir, and you don’t have to worry about them snitching raw egg dough because they’re egg free!

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When it comes to optimal health, managing blood sugar balance is paramount. I talk a lot about blood sugar balance in my recipes because it’s worth repeating. It’s not just something that people with diabetes have to pay attention to. It’s essential for everyone if you want to feel your best emotionally and physically! There’s no population who suffers greater from blood sugar spikes than KIDS. Little ones aren’t cognitively capable of interpreting the feedback their body is giving them. Let’s be honest, many adults aren’t mindful of the language their body speaks either. One of the best ways to keep blood sugar stable is to not let it spike in the first place! Simple refined sugars cause an immediate surge of sugars into the blood stream. The pancreas overreacts by secreting insulin to drive that sugar into cells, which in turn causes the blood sugar to fall even lower- known as blood sugar rebounding. It’s a roller coaster of hormones that are trying to manage our roller coaster of emotions and energy.

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These are a one-bowl wonder, so clean up is a cinch. Most cookie recipes separate wet and dry ingredients, but I find that to be an unnecessary step (you’re welcome). When I had to go egg-free and dairy-free in the early days of nursing #2, these were my jam. Or maybe it’s more accurate to say the cookie dough was my saving grace. Sweet enough to calm a sugar craving, and enough protein and fat that I didn’t keep eating uncontrollably!

Sneaky Snickerdoodles

  • Servings: 18 cookies
  • Difficulty: Easy
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Ingredients

Sneaky Snickerdoodle Ingredients

  • 2 1/2 cups almond flour or almond meal
  • 3/4 cup maple syrup
  • 1/2 cup almond butter*
  • 1 1/2 Tbsp cinnamon
  • 1 Tbsp coconut oil
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 1/2 tsp vanilla

*Runny almond butter is best! A jar is usually the runniest when newly opened. If you’re scraping the bottom of the barrel on your almond butter, add an additional 1-2 teaspoons of coconut oil to the recipe.

Directions

Preheat oven to 350 degrees and line a cookie sheet with parchment paper. In a large mixing bowl or stand mixer bowl, add all ingredients in the order given. Mix just until all ingredients are incorporated.

Scoop 1 inch round balls of dough onto prepared cookie sheet. You may choose to roll them in your hands or use a cookie dough scoop for more consistency. Using the bottom of a glass jar or cup, flatten the balls into round cookies, about 1/4″ thick.

Bake for approximately 10 minutes. If you like a gooier cookie, pull them out sooner, around 8 minutes. Transfer to a wire wrack to cool completely. Store them in a tightly sealed container for up to a week in the refrigerator or 3-6 months in the freezer.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2019

Apple Cinnamon Star Muffins

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These muffins make food fun! Everybody enjoys eating food that looks good, and since we also eat with our eyes, these are particularly enticing to little ones. These top the charts as one of my toddler’s favorite foods because a) he loves apples, b) he’s obsessed with stars, and c) he could eat his weight in muffins. This is my toddler trifecta.

OLYMPUS DIGITAL CAMERA Since this recipe was developed with little stomachs in mind, they are sweetened only with fruit from bananas and apples. Balancing blood sugar of kids (and adults!) is an important factor in keeping emotions and energy stable. Healthy fat from coconut oil and flaxseed allows slower digestion, and the heaping helping of cinnamon is beneficial to blood sugar balance. This egg-free, dairy-free recipe is a cinch to clean up since all of it can be dumped into one bowl and pulsed in a food processor. And that pulse button is the perfect way to get kids excited to help in the kitchen.

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Now, before you take another look at the star shapes and mutter things ain’t nobody got time for, you could easily do without the star if you’re in a pinch, or replace it with another small cookie cutter you have if your kiddo’s Play Doh collection. If it’s within the realm of possibilities for you, a fun shape might be just what it takes to introduce kids to whole, clean foods that don’t come out of a bag.

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Have fun with different shapes! We happened to have a batch of these topped with hearts baking while we worked on Valentines. A Christmas tree, pumpkin, numbers, or letters would entice little hands to reach for one. They made the house smell so good! Be sure to get your kids to help in the kitchen to expose them to the appreciation of cooking and kitchen stewardship.

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Apple Cinnamon Star Muffins

  • Servings: 12 cups
  • Difficulty: Easy
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Ingredients

Dry Ingredients

  • 2 1/4 cups quick 1-minute oats
  • 3 Tbsp ground flaxseed
  • 2 Tbsp arrowroot starch
  • 1 1/2 Tbsp cinnamon
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • Dash nutmeg

Wet Ingredients

  • 2 small apples; 1 1/2 coarsely chopped, and 1/2 reserved as discs for cut-outs*
  • 3 1/2 ripe bananas
  • 1 Tbsp Apple Cider Vinegar
  • 1/3 cup water
  • 1/4 cup coconut oil
  • 1 teaspoon vanilla

*I used honeycrisp, but any sweet apple will work. If you plan to use a cutter shape for the top, be sure to plan ahead by saving half of an apple to be sliced in transverse discs about 1/4″ thick. Any scrap that remains from the cutouts should be added back to the bowl of wet ingredients.

Directions

Preheat oven to 350 degrees and spray a 12-cup muffin tin with non-stick cooking spray. Add all dry ingredients into a large food processor and pulse a few times until well blended. Add the wet ingredients directly into the food processor on top of the dry ingredients and blend until completely incorporated.

Drop spoonfuls of the batter into the prepared muffin cups and top with your star-shaped apple pieces, or other selected shape. Bake for approximately 20-25 minutes or until the center of muffins read 200 degrees when an instant read thermometer is inserted.

Transfer the muffins to a cooling rack to cool completely. These will keep for up to one week in the refrigerator in a tightly sealed container. I enjoy these with a hefty dollop of ghee and glass of almond milk!

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2019

Spiced Gingerbread Granola

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(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 gluten-free oats
  • 1 cup slivered almonds
  • 1/2 cup pecans, coarsely chopped
  • 1/2 cup walnuts, coarsely chopped
  • 1/4 cup hemp seeds
  • 1/4 cup chia seeds
  • 1/2 cup melted coconut oil
  • 1/4 cup pure maple syrup
  • 1/4 cup molasses
  • 1 1/2 teaspoons cinnamon
  • 1 1/2 teaspoons ground ginger
  • 1/4 teaspoon cloves
  • 1/2 teaspoon sea salt
  • 1 teaspoon vanilla

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
  • White chocolate chips (optional)

Directions

Preheat oven to 220 degrees and line a large jelly roll pan with parchment paper. In a large mixing bowl, combine oats, nuts, and seeds. In a smaller bowl, mix together spices with wet ingredients; cinnamon, nutmeg, cloves, maple syrup, molasses, coconut oil, and vanilla. Stir until sugar and spice is mixed very nice.

Spread the oat and nut mixture out onto the prepared pan and spread it in an even layer. Pour the sugar and spice mixture over the oats and stir until well-coated. 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 (or white chocolate chips) 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 one weeks, or refrigerate for longer.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2018

Babyfood Liver Pate

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High quality organ meats are one of the best foods to introduce to babies starting around 6 months. I have introduced chicken liver and beef liver pate to my babe as first foods, and aim to offer this around 3-4 servings a week for adequate iron, choline, and zinc.

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

If you cringe at the word ‘liver’ or it isn’t something that has ever passed your lips, don’t mistake that for meaning your baby won’t like it either. When pureed with chicken broth or bone broth, it’s the most nutrient dense food your baby could eat, second to mother’s milk.

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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.

Babyfood Liver Pate

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

Babyfood Liver Pate

  • 1 lb high quality organic, free-range chicken livers
  • 1/2 cup bone broth, chicken broth, or water
  • pinch of sea salt

Directions

In a small saucepan, bring livers and broth to boil, then reduce to simmer for 14-16 minutes, stirring occasionally. I use an instant read thermometer to check the internal temp of the liver has reached 165 F. Transfer livers and broth to high-speed blender, add salt if desired, and puree until creamy, whipped consistency is achieved. 

Reserve a single serving of liver pate to use within 1-2 days, and 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, 2019

Pumpkin Spice Dark Chocolate Truffles

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I have a confession. I don’t understand the Pumpkin Spice obsession. Before you discredit my true affection for all things food and fall, let me justify my stance. For one, I don’t drink coffee so the #PSL rage has never been on my radar. Secondly, I’m no fair weather pumpkin lover. I eat it for breakfast year round, so to me, it’s just as commonplace as a box of cereal. So to get all giddy on September 1 (when it’s socially justifiable) to consume large amounts of all things pumpkin seems a bit disingenuous.

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But these. These Pumpkin Spice Dark Chocolate Truffles have won me over as THE treat that will make a believer out of anyone who is judgy toward the beloved pumpkin spice. These Paleo bites have the perfect blend of cakey center with hard dark chocolate shell, and perfectly sized for losing control of portions. They’re so easy to make, my 2-year old mixed everything into the food processor and pulsed it until I told him to stop. Then I took over to roll the truffles before my kitchen got destroyed by willing but unable hands.

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Pumpkin Spice Dark Chocolate Truffles

  • Servings: 32
  • Difficulty: Easy
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Ingredients

Truffle Center:

  • 2 1/4 cup coconut flour
  • 1 15oz can solid packed pumpkin puree
  • 1/4 cup pure maple syrup
  • 1/4 cup almond butter
  • 1 1/2 teaspoons cinnamon
  • 1 1/2 teaspoons pumpkin pie spice
  • 1/2 teaspoon vanilla extract

Chocolate Shell:

  • 1 12oz bag of dark chocolate chunks
  • 1 teaspoon coconut oil
  • 1/4 cup chopped pecans

Directions

In a food processor, combine all ingredients for the center and pulse until a doughy, cakey consistency is achieved. It should be soft but malleable. Form into 1″ balls and place on a cookie sheet covered in parchment paper. Pop these in the freezer or fridge while you begin to prepare the chocolate shell.

In a small saucepan, melt the dark chocolate chips and coconut oil together until smooth. Remove the truffles from the freezer and roll them one at a time in the melted chocolate using a spoon to coat all surfaces. Before the chocolate sets, sprinkle with pecan crumbs or sprinkle of cinnamon to garnish.  Keep cold until you’re ready to serve!

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2018

Raw Peaches and Cream Tart

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Most raw desserts are a guilt-free treat because of their fresh, unprocessed, and low-sugar contents. Hearing the word “raw” may evoke thoughts of food borne illness spread from uncooked meat, but in this context, it’s simply implying the ingredients haven’t been baked or cooked. Raw desserts are great summer foods because you don’t have to fire up the oven to satisfy your sweet tooth. The great thing about many raw desserts is once you find a base you like, you can use that same recipe in many different contexts. For example, the base in this tart could easily be converted to a lemon pie crust, pear tartlets, or granola bar base.

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Here in the south it’s still in the mid-90s this time of year, and the Georgia peach truck just rolled through town. My mom and I split a 20 pound box of juicy Georgia peaches, and this is one of the outcomes of that purchase.

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Raw Peaches and Cream Tart

  • Servings: 12
  • Difficulty: Moderate
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Ingredients

Crust:

  • 1 cup raw unsalted cashews
  • 7 pitted medjool dates
  • 1/4 cup coconut oil
  • 1 teaspoon lemon juice
  • 1 teaspoon lemon zest

Cream:

  • 1 can full fat coconut cream
  • 1 teaspoon vanilla
  • 2 teaspoons gelatin

Topping:

  • 2 peaches, sliced
  • 1 teaspoon lemon zest

Directions

In a food processor, combine all ingredients for the crust and pulse until a doughy, thick consistency is achieved. It should be soft but malleable. Form this crust into your desired shape and size. This recipes makes approximately a 9″ circle x 1″ thick. Slip this crust into the freezer while you make the cream filling. For the coconut cream, use a high speed food processor or stand mixer. Blend together the can of full fat coconut milk, vanilla, and gelatin for approximately 5 minutes or until a whipped cream consistency is achieved. Top the cold crust with the filling, and fan thinly sliced peaches. Garnish with lemon zest. Keep cold until you’re ready to serve!

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2018

Chocolate Avocado Mousse

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Most people don’t get adequate healthy fats in their diet, which can contribute to a host of health issues including depression, high cholesterol, trouble sleeping, sugar cravings, dry skin and hair, and metabolic disorders. The rich avocado base will ensure your dose of healthy fat to keep those issues at bay.

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This mousse is similar in texture to the famous instant Jell-O pudding I grew up on, only leaving out the chemical cocktail of ingredients that comes along with it. Getting processed food out of the diet is the first step toward good health, and this is an easy replacement. Ingredient labels of highly processed food is always a lesson in linguistics, and this one has some true winners:

Ingredients in chocolate Jell-O pudding: Sugar, Modified Cornstarch, cocoa processed with alkali, disodium phosphate, salt, tetrasodium pyrophosphate, mono- and diglycerides (to prevent “foaming,” duh), red 40, yellow 5, and blue 1, BHT (preservative).

I’m sorry, did you say tetrasodium pyrophosphate? Does the FDA have a recommended dietary allowance for that delicious sounding additive?

Ingredients

 
This is a tried and true combo that can’t go wrong with your own preferences. If you are more of a dark-chocolate lover, simply add more cocoa. If your sweet tooth is yearning for something richly decadent, simply add more maple syrup.
 

Chocolate Avocado Mousse

  • Servings: 4
  • Difficulty: Easy
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Ingredients

Chocolate Avocado Mousse:

  • Two large ripe avocados
  • 1/3 cup semi-sweet chocolate chips, melted
  • 1/4 cup unsweetened cacao powder
  • 1/4 cup coconut milk
  • 1/4 cup maple syrup, or more to taste
  • 1 teaspoon vanilla extract

Optional Toppings:

  • Full-fat coconut cream
  • Fresh strawberries, raspberries, blueberries or bananas
  • Cacao nibs, chocolate chips, or chocolate shavings
  • Hemp hearts or slivered blanched almonds

Directions

Halve and pit the avocados and drop into a food processor bowl. Combine melted chocolate, cacao powder, coconut milk, maple syrup, and vanilla into food processor and pulse, scraping down sides as you blend. Continue to pulse until mousse-like consistency is achieved. Spoon into four single serving jars or ramekins. Enjoy immediately or refrigerate for a firmer texture and keep cold until ready to serve!

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2018

Carrot Cake Protein Balls

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I’m a grazer. I’d be just as happy grazing snick-snacks all day than eating three square meals. These little balls of joy fit the bill for the perfect no-guilt grazing snack. There are a lot of variations I’ve seen for protein balls like these online, like adding applesauce, cashews, flaxseeds, nutmeg, cream cheese, almond bark (almond bark? that just became dessert), but I don’t think you can go wrong any way you spin it based on your personal preferences. Protein balls, or peanut butter balls seem to be some of the most forgiving experiments in the kitchen because they always seem to turn out tasty!

Carrot Cake Protein Balls 1

This particular recipe is a stand out in that it contains fresh carrots where most protein ball recipes are sticky conglomerations of shelf-stable foods. These will last up to a week sealed in your fridge, or 6-9 months in a freezer.  They’re packed with protein and low in sugar so they’re good enough for breakfast, snack, or dessert, and have the perfect level of sweetness for little mouths too.

Carrot Cake Protein Balls

  • Servings: 6-8
  • Difficulty: Easy
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Ingredients

    • • 1 cup shredded carrots
      • 5 medjool dates
      • ¼ cup raisins
      • 1 tsp ground ginger
      • ¼ tsp nutmeg
      • 1 Tbsp ground cinnamon
      • ½ cup unsweetened shredded coconut, divided for rolling
      • ¼ cup chopped walnuts
      • 3 Tbsp flaxseed
      • 1 serving vanilla protein powder
      • Extra water as needed

Directions

Start by chopping the carrots and dates together in a food processor. Add the remaining ingredients and pulse until finely chopped. Roll into 1 inch balls and coat with unsweetened coconut and cinnamon mixture.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2018

Lemon Poppyseed Chickpea Muffins

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I’m a sucker for all things lemon. I feel like I can conquer the world when I start the day with a glass of lemon water and lemon desserts transport me a summery state of mind. If you’re with me on the lemon love, you have to try these muffins- and don’t let the chickpeas send you running! The chickpeas replace flour, nuts, or milk in traditional muffins, so by default these bad boys are gluten free, nut free, and dairy free. The peas also give these muffins the most perfectly moist center, somewhat reminiscent of (don’t laugh…) birthday cake. Add two cans of chickpeas to your grocery list right now and plan to make these ASAP.

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Let’s talk blood sugar balance really quick. If you’re one of those people who suffers from hanger (and if so, I shamelessly identify with you),  this is a perfect snack to hush that hanger. In most cases of hanger, or hungry anger, your brain chemistry is sending signals to crave high sugar foods, because it knows that glucose or sugar is what will give your brain the most immediate source of energy. With chickpeas being the primary ingredient, they add fiber, complex carbohydrates, and protein which will slow the rate these are digested and absorbed into the blood stream, as opposed to a refined cupcake for example, keeping your blood sugar stable longer (translation; no blood sugar roller coaster to send you into a sour mood). The fiber/protein combo will keep your appetite suppressed, helping you eat less throughout the day, also making it less likely you’ll reach for a high sugar snack which usually perpetuates the sugar-craving-hanger cycle all the more.

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Lemon Poppyseed Chickpea Muffins

  • Servings: 12
  • Difficulty: Easy Peasy
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Ingredients

  • 3 large eggs
  • 2 tablespoons coconut oil
  • 2 15-oz cans chickpeas, drained and rinsed
  • 3/4 cup coconut sugar
  • 2 lemons; zested peel of both, and juice of both*
  • 2 teaspoons vanilla
  • 2 teaspoons baking powder
  • ½ teaspoon xanthan gum** (optional, but recommended)
  • 1 ½ tablespoons poppyseeds

Notes:

*I use this microplane grater to make quick work of zesting citrus, and just about anything else that needs finely grated. I also recommend using organic lemons if you are going to grate the peel since all the pesticides reside in the peel of citrus fruits. Juice both lemons once the skin is zested, for about 8 tablespoons, or about 1/2 cup of lemon juice.

**I realize most people don’t keep a stash of xanthan gum in their pantry. I recently bought a small bag at Kroger for $5.99 and I think it has revolutionized gluten-free baking for me. Xanthan gum acts as a binder and thickener, and is a very common and safe food additive (you’ll see it on everything from toothpaste and salad dressing to soups and ice cream). It’s produced by fermenting a sugar, usually lactose, sucrose, or glucose. If you are looking to up your game of gluten-free goodies, I highly recommend this small investment.

Directions

  1. Preheat oven to 350°F. Line a standard-size muffin baking tray with paper baking cups or spray with a non-stick spray.
  2. In a high-speed blender, add all ingredients, except for the poppyseeds. Blend until a smooth consistency is created, then add in the poppyseeds and pulse just enough to incorporate.
  3. Pour the batter into prepared muffin tray. Bake for 25 minutes or until a toothpick is inserted and comes out clean.
  4. Remove from tray and let cool. Refrigerate or freeze or eat them up as they can spoil easily. (If refrigerated, you can heat them in the microwave for 15 seconds or so. Longer if frozen, obviously.)

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2018