Orange Dreamsicle Smoothie

If I told you the truth that this smoothie was inspired by my daughter’s leftover frozen babyfood, promise me you won’t hit Back on your browser?  I had loads of left over frozen butternut squash puree that I threw into a smoothie one day. The result was creamy, flavorful, and glycemic-balanced with a flavor reminiscent of the Schwann’s man push pops from the 90s (are those still a thing?). To me, it’s not a smoothie if it doesn’t have a veggie. I’ve used both the butternut squash cubes from the natural foods freezer and the spirals found in the main freezer section. The mild taste of butternut squash blends right in to the creamy orange flavor, but I encourage you to experiment with your favorite brightly colored fruits and veggies:

Yellow/orange vegetables: butternut squash, acorn squash, pumpkin, sweet potatoes, carrots

Yellow/orange fruits: peaches, bananas, mangos, papaya, cantaloupe, oranges, clementines, pineapple, lemon

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Orange Dreamsicle Smoothie

Orange produce is usually loaded with Beta Carotene, a pre-courser 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.

Orange Dreamsicle Smoothie

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

Orange Dreamsicle Smoothie

  • 1  cup non-dairy milk of choice (almond, coconut, or oat milk)
  • 1/2 cup orange juice (or 2 Tbsp of frozen OJ concentrate)
  • 2 large oranges, peeled, or 4 small clementines/Cuties
  • 2 ripe bananas
  • 1/2 teaspoon vanilla
  • 2 Tbsp coconut oil
  • 3 Tbsp seeds of choice (hemp hearts, chia seeds, or flaxseeds)
  • 1 cup cooked or frozen butternut squash
  • 1 cup frozen mangoes
  • Small handful of red raspberries (see note)**

Optional: add a scoop of collagen powder or this Vega Tropical Tango Smoothie powder for bonus protein. I don’t use protein powders with my kids, so we’ve settled on protein coming from the hemp seeds in the recipe above.

**Adding just a few raspberries enhances the color, taking it from a dull yellow to a bright orange. It’s an optional step, but an aesthetic one that helps picky eaters who eat with their eyes first. About 5-7 red raspberries is enough to do the trick!

Directions

Add all ingredients in the order given and blend! Remember all frozen food 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.

Photos and Content Copyright © Jaclyn Beaty Nutrition, 2019


Salmon Chowder

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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 ghee (sub butter unless dairy free)
  • 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


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


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
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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