While washing your hands is the single most effective thing you can do to keep from getting sick, the powers we behold on the end of the fork can also make a huge impact on immunity. The foods that fuel our body can be the difference between an iron-clad immune system or a winter trapped in bed. Defend yourself against colds and flu this year with these immune-boosting medicinal foods:

• Garlic– Small but mighty, garlic is nature’s best display of “food as medicine.” 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 antibiotics can leave. Garlic contains strong antioxidants that have been found to affect immune responses in the blood and have broad-spectrum antimicrobial properties.
  • Garlic Rx: Chew one raw chopped garlic and a spoonful of honey at the first sign of a tickle. The key is that the garlic must be chopped first, then let it sit for 10 minutes. Letting it sit will activate the germ-fighting compounds that make it the safest and most effective magic pill against illness. When paired with honey, not only does it make it more palatable, but honey alone acts as an antimicrobial (antiviral and antibacterial), and antioxidant. These two powerhouses to work synergistically and fight whatever stands in its way. It may taste potent, but it’s effective!

• Elderberries- Research shows elderberries prevent viruses from attacking healthy cells in the lining of the nose and throat. When taken before an infection, it can stop the virus in its tracks. When taken after an infection, it can reduce the duration of the illness in half (think 3 days rather than 6).  Elderberries are packed with antioxidants, especially immune-boosting vitamin C and taste great too!
  • Elderberry Rx: Elderberry syrup, or Sambucus, can be purchased in most grocery or health food stores however making your own from dried black elderberries can save money.  Follow the label on the product, usually increasing the amount and frequency of the syrup until an illness has passed.

• Turmeric- Curcumin, the bright yellow component that gives turmeric its signature color, is highly anti-inflammatory. When inflammation is down, the immune system is up. Its antimicrobial properties can target respiratory infections like bronchitis, influenza, and coughs. Turmeric also acts as a natural pain killer to help ease body aches from illness.
  • Turmeric Rx: Warm up to a mug of turmeric tea, also called golden milk, for a simple and effective cure-all. Simmer 1-2 cups of water or almond milk, adding in 1 teaspoon each of turmeric, cinnamon, and ginger. Add honey to sweeten and enjoy warm!

• Bone broth- As one of the most nutrient-dense sources of vitamins, minerals, and electrolytes, bone broth is an ideal cold and flu remedy.  Bones and tissues of chicken, cow, or pork, are simmered and broken down leaving behind a great source of amino acids and gut-healing collagen to speed recovery.
  • Bone broth Rx: Pre-made broth can be purchased in most grocery stores but it’s also easy to make your own at home. Use 3-4 pounds of organic bones in just enough water to cover bones. Add vegetables like onions, garlic, celery, and carrots plus a tablespoon of apple cider vinegar to help break down the bones. Simmer for 12-24 hours or until bones are soft and can easily be broken. Strain through a fine mesh strainer. Enjoy a warm cup of the rich broth that remains, use it as a base for soup, or opt for the broth as the liquid used to cook grains like rice or quinoa.

• Sauerkraut- Gut health plays a large part in immunity, and fermented foods provide probiotics to strengthen the digestive tract. Probiotics, or healthy bacteria, have been shown to lower your chances of getting a cold and reduce the severity of an illness if you do get sick. Sauerkraut is a superfood loaded with healthy probiotics and vitamin C, a one-two punch for warding off illness.
  • Sauerkraut Rx: Skip the pasteurized store-bought sauerkraut found in the center aisles. Most of the beneficial bugs have been lost during the high-heat pasteurization process and likely contain preservatives and sugar. Instead, buy sauerkraut from the refrigerated section or make your own using only two ingredients. Shred one head of purple cabbage as thinly as your knife allows and sprinkle with 2 tablespoons of sea salt. Knead for 10 minutes to draw out juices and pack in glass jars, ensuring enough juice covers cabbage. Seal tightly and let sit covered in a warm dark place for 2-4 weeks to ferment.  

Stock your pantry with these powerhouses and layer these foods within a low-sugar diet. Vitamin C and sugar compete for uptake, so the more sugar we eat, the less vitamin C we can absorb. Choose a variety of brightly colored fruits and vegetables daily to offer the best nutrients needed to ward off sickness. Let food be thy medicine as you eat for strong immunity this winter.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2020

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!

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!).

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.

Chocolate Chip Pumpkin Muffins

• Servings: 12 Muffins
• Time: Prep: 10 minutes | Cook: 20 minutes
• 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 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.

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
• Time: Prep: 10 minutes | Cook: 15 minutes
• 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

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.

Although 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.

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
• Time: Prep: 10 minutes | Cook: 20-25 minutes
• 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