Turn up the holiday tunes, and pour yourself a cup of Peppermint Hot Chocolate or Tasty Vanilla Eggnog!

I’ve been experimenting with my chocolate and vanilla protein powders to give these traditional holiday drinks a little boost and I can’t wait to hear what you think!

See, one of my tricks is to always focus on getting enough protein. Even if you’re eating more holiday treats than normal, the protein helps stabilize your blood sugar, makes you feel more full and satisfied (so you can enjoy some cookies, not ALL of them) and has the added benefit of supporting your muscle tissue even if you’re not exercising as much this time of year (1).

These fun recipes will fill you with holiday cheer, while doubling as an easy way to sneak in some extra protein. Remember, the amino acids from the protein we eat (or drink!) supports more than just your muscle tissue – it supports your brain function, hormone and enzyme function, and your immune system – something I really pay attention to around the holidays.

Share these with your friends and family!

I hope that you enjoy these recipes in good health with friends and family! 

I love using my own Betty Rocker protein powders because I know exactly what’s in them (and what’s not!) If you’re looking for clean, delicious protein powders that contain all the essential amino acids, are organic, and versatile enough for hot drinks, to bake with or to simply shake in a mixer bottle, you’ve found a winner!

Shop Betty Rocker organic protein powders HERE!

The post Festive Holiday Drink Recipes appeared first on The Betty Rocker.

These delicious Morning Glory Protein Muffins are a great way to start your day! They will boost your energy, give you an extra serving of protein, and they’re great for breakfast or as a quick mini meal.

They feature some of my favorite fiber-rich foods like carrots, apples and coconut. Fiber is an important part of our diet which helps to slow the absorption of sugar in our system, keeping blood sugar levels stable and energy strong (1,2). Cinnamon (another flavor I love this time of year) also helps lower glucose levels (3). So you can enjoy the sweetness of these muffins without a sugar spike.

The addition of crunchy, delicious walnuts adds healthy omega-3 fats to our day, helping to improve our heart health and lower blood cholesterol (4). I also added my I Vanilla Protein powder to up the protein content in what typically would just be a carb-heavy muffin. Nothing wrong with carbs like these! I just always look for the opportunity to get protein into every meal, and a baked goodie is such an easy recipe to modify (especially with my versatile protein powders!)

I recommend making these muffins ahead of time for easy grab and go fuel to enjoy all week!

Did you try these muffins? Leave me a comment and let me know – I love hearing from you!

I Vanilla Protein is a 100% ORGANIC, high protein (20g per serving), nutrient-dense whole food protein powder combining 4 plant-based protein sources into a delicious vanilla shake to support an active lifestyle!

If you are following a healthy lifestyle, you’ll love the energy and vitality you get each time you shake it, bake it, or blend it up with I Vanilla Protein so you can boost your total daily protein intake easily!

The post Morning Glory Protein Muffins appeared first on The Betty Rocker.

Sometimes you just want a quick, easy recipe to make that tastes good, pleases everyone and doesn’t require tons of ingredients. This roasted carrot spread is the perfect dish to bring to a party or to have on hand as a quick snack for the kids.

It’s also a tasty way to get more servings of veggies into your day! Carrots are rich in beta carotene and other vitamins (1), high in antioxidants (1) and high in soluble fiber which has been shown to slow down the absorption of sugars and starches and feed your friendly gut flora (2).

Try it with my simple seed crackers for when you’re in the mood for something savory and crunchy that’s also healthy and delicious.

This versatile recipe works as a pizza topping, a dip for veggies or crackers, a sandwich spread or you can just eat it with a spoon! Enjoy – and let me know in the comments below how you like it!

Having a plan makes planning easy!

If you like having your recipes thought out for you in advance (with the grocery list already made), check out my healthy eating meal plans (including Vegetarian options, and gluten and dairy free recipes that are easy to adapt)!

The post Roasted Carrot Spread appeared first on The Betty Rocker.

There’s nothing better on a chilly day than a warm cup of goodness. This season, I’ve been experimenting with my chocolate and vanilla protein powders, because with just a few spices and a little creativity I found a way to turn them into some delicious hot drinks!

Plus, I love the chance to get a bonus serving of protein in my body while I’m drinking a hot Almond Mocha, or a savory Vanilla Chai! Enjoy the decadent flavors you love without the sugar and syrups you’d find in a coffee shop concoction.

Let me know if you make any of these recipes and how you liked it – I love hearing from you!

I do a lot of cooking with my own Betty Rocker protein powders because I know exactly what’s in them (and what’s not!).

If you’re looking for clean, delicious protein powders that contain all the essential amino acids, are organic, and versatile enough for hot drinks, to bake with or to simply shake in a mixer bottle, you’ve found a winner!

Shop Betty Rocker protein powders HERE!

The post 4 Cozy Hot Fall Drinks appeared first on The Betty Rocker.

Looking for a time-saving, fast and delicious recipe to make? You’re in luck! This One Pan Lemon Dijon Salmon and Veggies is so simple and can be served in a number of different ways – to make your life easier and healthier. I’ve included a Vegetarian option too!

This recipe consists of three main ingredients: salmon, butternut squash and broccolini, and is seasoned with a delicious, homemade lemon dijon sauce. I’ve also provided a vegetarian option if you prefer to not eat fish.

You’ll get quality protein and healthy fat from the salmon, and lots of vitamins, micronutrients and healthy carbs from the vegetables.

I love including salmon in my diet regularly, as it’s a great source of potassium, protein, B vitamins and Omega-3 fatty acids (1). Unlike most other fats, omega-3 fats are considered “essential,” meaning your body can’t make them so you must get them from your diet.

They play a critical role in your body by reducing inflammation, lowering blood pressure and decreasing your risk factor for diseases such as cardiovascular disease (including heart attack and stroke), dementia and alzheimer’s (2,3,4,5,6).

Butternut squash is a complex carbohydrate high in fiber and loaded with vitamins A, C, E, and B vitamins, as well as minerals like potassium, zinc, and magnesium (7). Broccolini adds phytonutrients and fiber, rounding out the meal’s nutrients, giving you everything you need for sustained energy throughout the day.

Bottom line, this is a one pan meal that’s great for your taste buds and your health!

I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.

Check out my signature eating system, the Body Fuel System!

The Body Fuel System uses my simple, proven Eating Types to make it easy to stay on track. It also gives you healthy, fat-burning recipes and foods you can eat to look and feel your BEST every day!

Recipes like….

This is my signature eating system and it contains 6 weeks of done-for-you meal planning and recipe guides! You will not only learn the strategies that have given me long-term success, but also enjoy the time-saving benefits of having it all planned out for you!

Learn more right here, and find out why people love this program so much! 

The post One-Pan Lemon Dijon Salmon and Veggies appeared first on The Betty Rocker.

This healthy chicken, avocado and black bean salad is so delicious, and such a great balance of nutrients. It’s simple to make and easy to adapt to your taste, just leave out what you don’t like and add in more of what you do.

When it comes to healthy eating, I always think of what are the best options for the primary macronutrients – which proteins to base the meal on, what carbs I’ll include, and which fats will work well with those choices. I also love including lots of colorful veggies as well for those added micronutrients!

If you need some support putting together your meals like this, check out the Body Fuel System for healthy, balanced recipes, grocery lists, and a daily plan to help you cover all your bases and get the best results!

The protein-rich grilled chicken is the foundation of this recipe and combines well with the fresh flavors from the corn, tomatoes and avocados. Cilantro and lime give it a burst of flavor and toasted pumpkin seeds give it just the right amount of crunch.

You can easily customize this by adding in veggies of choice, red chili flakes to spice it up or additional toppings. You can also make it vegetarian by swapping out the chicken for tempeh (instructions included in the recipe).

Black beans are an excellent source of complex carbs and also contain a fair amount of protein (1). They are high in fiber, which gives them a stabilizing effect on your blood sugar, making them a sustained source of long-lasting energy (2).

I included avocados in this recipe because they are a wonderful source of healthy fat which will make you feel nourished and satisfied, especially when you include them with a serving of protein.

They are rich in monounsaturated fatty acids (MUFA’s) which have been shown to lower cholesterol levels (3). In addition to being a great source of healthy fat, avocados are high in fiber, rich in potassium, vitamin C and vitamin K (4) – all of which contribute to a strong immune system.

This salad is super easy to put together and is perfect to bring to a gathering or for a quick dinner at home. There are lots of variations you can try depending on your preferences and what’s in season. Let me know if you try it!

Chicken, Avocado and Black Bean Salad

Yield: 2 servings
You will need: You will need: measuring cups and spoons, cutting board and knife, grill or large skillet, tongs, large mixing bowl, small mixing bowl, whisk
Key: T=Tablespoon; tsp=teaspoon

Ingredients:

• 2 (5-6 oz) boneless skinless chicken breasts (You can use 12 oz tempeh for a vegetarian version.)
• 1/4 tsp sea salt
• 1/8 tsp black pepper

For the Dressing:

• 1/2 lemon, juice of
• 1/2 lime, juice of
• 1 T olive oil
• 1/8 tsp sea salt
• 1/8 tsp cumin

For the Salad:

• 1/4 cup red onion, diced
• 1/2 cup corn, fresh or frozen
• 1/2 cup cherry tomatoes, halved
• 1/2 cup black beans, drained and rinsed
• 1 avocado, diced
• 2 T fresh cilantro, chopped
• 2 T roasted pumpkin seeds (pepitas)

Directions:

1. Season chicken breasts (or tempeh) with salt and pepper and grill (or sauté) for 3-5 minutes on each side, until cooked through. Set aside to cool. Once cool, cut into 1/2 “ pieces.
2. Add lemon juice, lime juice, olive oil, salt, and cumin to a small mixing bowl and whisk together until well combined.
3. Add chicken, red onion, corn, tomatoes, black beans and avocado to a large mixing bowl. Pour on the dressing and toss until well combined.
4. Serve topped with fresh cilantro and pepitas.

I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.

For time-saving healthy eating, check out the Body Fuel System!

The Body Fuel System uses my simple, proven Eating Types to make it easy to stay on track. It also gives you healthy, fat-burning recipes and foods you can eat to look and feel your BEST every day!

Recipes like….

This is my signature eating system and it contains 6 weeks of done-for-you meal planning and recipe guides! You will not only learn the strategies that have given me long-term success, but also enjoy the time-saving benefits of having it all planned out for you!

Learn more right here, and find out why people love this program so much! 

The post Chicken, Avocado and Black Bean Salad appeared first on The Betty Rocker.

I love experimenting with new recipes in the kitchen and this one was so good I really wanted to share it with you!

This healthy and delicious cilantro shrimp and rice noodle bowl is the perfect quick and easy lunch or dinner recipe! I’ve also included a Vegetarian option in case you prefer not to eat meat or have vegetarians in your life who you know would enjoy this as well.

The nutrients in your foods: protein, carbohydrates and fat, as well as the micronutrients like vitamins and minerals from fruits and vegetables should all be part of the makeup of your meals. Getting familiar with these nutrients and what you’re putting in your meals is a great practice.

If you’ve ever used one of my meal plans you learn exactly which nutrients are featured in each meal, and get used to building a plate that supports your energy needs.

This recipe combines all the elements of balanced nutrition, making it not just good, but good for you too!

• Shrimp is a great source of lean protein, vitamins, and minerals, when responsibly sourced from places like Vital Choice Seafood. It’s also a good source of healthy fats including omega 3 fatty acids, whose benefits include greater cardiovascular health and improved cognitive function (1).
  Shrimp also is high in astaxanthin, an antioxidant derived from its diet of marine algae which has been shown to help with liver and kidney function (2) and to be beneficial for skin health (3).
• Rice Noodles are a good source of carbohydrates for the energy needed for your workouts and everything else you do, and make an excellent gluten-free noodle option. Feel free to use whole grain rice or zucchini noodles instead if you prefer.
• Tomatoes, Snap Peas, Cilantro, and Green Onions round out this meal adding phytonutrients vitamins and minerals and provide you with an excellent source of fiber to support a healthy gut and regular digestive function.

All of these healthy ingredients come together to create a truly amazing quick and easy meal that’s perfect for lunch or dinner! Enjoy!

Let me know if you make this recipe and how you liked it – I love hearing from you!

Need some help with healthy eating? When planning for the week, I think about:

• 2-3 breakfast options I like
• A few entrees that could double as dinner or lunch
• A couple smoothie ideas that have complimentary ingredients to give you variety with your greens
• A snack option like homemade protein muffins or an easy to make trail mix for days you’re just hungrier and want a little more to eat.
• Round out your plan with a couple of staple sides that you would like to have on hand daily like a big mixed greens salad and some rice, quinoa or easy to grab sweet potato chunks………and then make your grocery list around that.

Or, you can let me make the whole plan for you, with so many delicious, easy and healthy recipes!

The 30 Day Challenge Meal Plan includes all the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with plenty of delicious options and structure to help you eat right for YOUR life!

Check out everything included in the 30 Day Challenge Meal Plan right here, and let me make your life easier!

The post Cilantro Shrimp with Rice Noodles appeared first on The Betty Rocker.

I enjoy smoothies and smoothie bowls for the convenience of a simple and nutrient packed mini-meal. This Raspberry Chia Protein Bowl makes a nice breakfast, can serve as a quick (and pretty) refuel after a workout, or be made anytime you’re feeling like treating yourself!

I love being able to get an extra serving of greens, fiber, and especially the protein I know I need – all in one beautiful and delicious place. With raspberries, banana, chia and Berry Green Protein, this sweet (but low sugar) refreshing smoothie bowl recipe is the perfect way to boost your health!

Just take a look at what’s inside:

• Raspberries are one of nature’s powerhouse anti-inflammatory foods. These juicy berries are high in Vitamin C, potassium and fiber (1). Raspberry phytonutrients have been shown to play an important role in lowering oxidative stress, reducing inflammation, and thereby altering the progression of chronic diseases such as diabetes, cardiovascular disease and Alzheimer disease (2) (3).
• Chia seeds are proof that good things come in small packages! They are high in omega 3 fatty acids, which have been shown to reduce inflammation and protect against autoimmune diseases such as rheumatoid arthritis, Crohn’s disease, psoriasis, and even migraine headaches (4). A great source of protein and fiber as well as vitamin and minerals, chia seeds have been used for centuries as a staple food in Central America (5).
  
• Berry Green Protein (from my Whole Betty line) is something I love to include in my smoothies. It’s 100% organic, packed with protein (18g protein per serving), and combines 15 superfood greens and berries. It’s an excellent source of dietary protein (your body treats it just like food where it breaks it down to amino acids) and can boost your overall daily intake of essential amino acids – and broaden the spectrum of greens you’re accessing as well.

If you’re interested in learning more about the products I make and how to use them, check out this article!

If you’re not able to use my protein powders (which are organic and plant-based), check out this guide I created to help you in choosing a good protein powder for yourself.

This recipe is so delicious! Let me know if you make this and how you like it!

Let me know if you make this recipe and how you liked it – I love hearing from you!

Berry Green Protein is a delicious plant-based vanilla strawberry blend that has 18g of highly absorbable protein per serving. It also has an impressive array of organic ingredients including barley grass, wheat grass, spirulina, chlorella, spinach, kale, tomatoes, carrots, beets, parsley, apple, blueberry, cranberry and raspberry.

If you are following a healthy lifestyle, seeking support for sustained energy, mental clarity and overall well-being, Berry Green Protein is a convenient, delicious and powerful nutrient-dense option for you!

The post Raspberry Chia Protein Bowl appeared first on The Betty Rocker.

This Sweet Potato Breakfast Hash is a nourishing meal that’s easy to make and full of nutritious ingredients to fuel your body. It has everything you need to start your day off with great energy for whatever you have planned, and it makes an excellent brunch or dinner option, too!

Sometimes being consistent with healthy eating can feel like a real challenge. Whether it’s lack of inspiration or lack of time that’s the issue, this recipe will get you excited to make it, and eat it! You can even prep the veggies ahead of time and just add the eggs in the morning, making it convenient and easy.

Looking for more fun and easy recipe ideas? You can always save time and enjoy the convenience of having everything all mapped out for you with one of my done for you meal plans.

For this recipe, I used sweet potatoes as the base since they’re a fiber-rich carbohydrate (what we call a “complex carbohydrate”), which digest more slowly, helping you feel full longer and avoid cravings (1).  Sweet potatoes are also a great source of Vitamin C and beta-carotene (2), which has been shown to improve the appearance of your skin, keep your immune system strong and promote good eye health (3).

Eggs are a complete protein source (the 9 essential amino acids your body can’t make on its own) and are highly bioavailable – meaning the protein is efficiently metabolized, absorbed and used by your body.  The egg yolk contains ALL the vitamins, with the exception of Vitamin C (4) which you’re getting in abundance from the sweet potatoes, so your bases are covered!

Adding dark, leafy greens ensures your body gets another great fiber source and a variety of micronutrients, like carotenoids, (which are powerful antioxidants that have been shown to help reduce the risk of diseases like cancer) (5), while also promoting cardiovascular health and supporting your immune system (6).

All of these healthy ingredients come together to create a truly amazing quick and easy one-pan meal that’s perfect anytime of the day! Enjoy!

Let me know if you make this recipe and how you liked it – I love hearing from you!

Looking for more healthy recipe options?

The 30 Day Challenge Meal Plan includes all the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with plenty of delicious options and structure to help you eat right for YOUR life!

Check out everything included in the 30 Day Challenge Meal Plan right here, and let me make your life easier!

The post Sweet Potato Breakfast Hash appeared first on The Betty Rocker.

This healthy and delicious chicken and zucchini noodle salad with peanut sauce is just the perfect fast and easy dinner recipe!

The protein-rich seared chicken is the perfect compliment to the fresh flavors from the carrots, cabbage and peanut sauce. You can easily customize this by adding in veggies of choice, red chili flakes to spice it up or alternate toppings.

You can also make it vegetarian by swapping out the chicken for tempeh (instructions included in the recipe).

One of the things I love about this salad are the vibrant colors of the different veggies. These pigments from the colors indicate the special disease-fighting phytonutrients found inside (1).

Phytonutrients, such as carotenoids which can be found in carrots (2), and anthocyanins which are found in purple cabbage (3), are plant nutrients with bioactive food components. These play an important role in supporting our immune system and have been shown to be anti-microbial, anti-inflammatory and anti-oxidant (4).

Eating more vegetables – and eating a VARIETY of them can support your immune system and protect against heart disease, osteoporosis, cancer, diabetes and much more (2). This recipe contains several servings to help boost your daily intake.

This salad is super easy to put together and there are endless variations you can try depending on your preferences and what’s in season. Let me know how you like it!

Zucchini Noodle Salad

Yield: 2 servings

You will need: measuring cups and spoons, large mixing bowl, small mixing bowl, whisk, large skillet, tongs, cutting board and knife, vegetable spiralizer or peeler

Key: T = Tablespoon; tsp = teaspoon

Ingredients:

2 (5-6 oz) boneless skinless chicken breasts (or 12 oz tempeh for a vegetarian version)
1/4 tsp sea salt
1/8 tsp black pepper

1 zucchini, spiralized
2 carrots, spiralized
1/2 cup cabbage thinly sliced
1/4 cup green onion, thinly sliced

For the Sauce

2 T smooth peanut butter (or nut/seed butter of choice)
2 T tamari
1 lime, juice of
2 tsp honey

2 T fresh cilantro, chopped
2 T roasted peanuts, chopped

Directions:

1. Heat a large skillet over medium heat and coat it with oil.
2. Add chicken breasts or tempeh to the pan and season with salt and pepper.
3. Sear breasts for 3-5 minutes on each side, until cooked through. Set aside to cool. Once cooled, slice crosswise into 1/2“ strips.
4. Add the peanut butter, tamari, lime juice, and honey to a small mixing bowl. Whisk together until well combined.
5. Place spiralized zucchini and carrots, cabbage, green onions and chicken in a large mixing bowl.
6. Drizzle on the peanut sauce and toss until well combined.
7. Serve topped with fresh cilantro and roasted peanuts.

I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.

For time-saving healthy eating, check out the Body Fuel System!

The Body Fuel System uses my simple, proven Eating Types to make it easy to stay on track. It also gives you healthy, fat-burning recipes and foods you can eat to look and feel your BEST every day!

Recipes like….

This is my signature eating system and it contains 6 weeks of done-for-you meal planning and recipe guides! You will not only learn the strategies that have given me long-term success, but also enjoy the time-saving benefits of having it all planned out for you!

Learn more right here, and find out why people love this program so much!

The post Chicken and Zucchini Noodle Salad with Peanut Sauce appeared first on The Betty Rocker.

This healthy Zucchini Bread is easy to make and so delicious! I love having this with eggs for breakfast or topped with grass fed butter, dairy free butter, or nut butter.

Including applesauce and zucchini in this recipe adds moisture, texture and is a great way to get a little extra plant power in your day.

In addition to our macros, we also need micronutrients – vitamins and minerals – to grow, metabolize properly, and enjoy an overall sense of well-being. And fruits and veggies are such a great source! Both apples (1) and zucchini (2) are nutrient dense, as well as being widely available and affordable.

Even though we only need a comparatively smaller amount of micronutrients than macronutrients, they are equally as important to our health and wellness. You can read more about all of their benefits here!

This gluten free zucchini bread is so good I’m sure you’ll love it too! You can toast it, slice it, spread stuff on it and enjoy!

Ready to start baking? Let’s go!

Gluten Free Zucchini Bread

Yield: 12 servings
You will need: 2 mixing bowls, measuring spoons and cups, loaf pan, parchment paper, cheesecloth/nut milk bag/kitchen towel, rubber spatula, whisk, toothpick.
Key: T=Tablespoon; tsp=teaspoon

Ingredients:

Dry:

• 1 ½ cups almond flour
• ½ cup tapioca flour
• ½ cup coconut flour
• 1 tsp baking soda
• 2 tsp cinnamon
• ½ tsp salt

Wet:

• 3 eggs
• ½ cup applesauce
• 2 T maple syrup
• 1 T apple cider vinegar
• 1 ½ cups grated zucchini, squeezed to remove water (very important to remove the water or your bread will not bake through)

Directions:

1. Preheat the oven to 350 F and either spray or line with parchment paper a 8.5 x 4.5 inch loaf pan.
2. Add all of the dry ingredients to a mixing bowl and stir until combined.
3. In a separate bowl add the eggs, applesauce, maple syrup, and apple cider vinegar and whisk together.
4. Grate the zucchini and squeeze in fresh cheese cloth, kitchen towel, or nut milk bag. Add to the wet mixture.
5. Pour the wet ingredients into the dry and stir until the batter is well mixed. Pour the batter into a loaf pan.
6. Bake the zucchini bread for 50-60 minutes or until a toothpick comes out clean.
7. Use a skewer or butter knife to run along the sides of the pan, and flip bread out of the pan once fully cooled. Note, the bread doesn’t rise and makes a compact loaf. You can also bake this in muffin tins or mini loaf pans – just adjust your baking time and check muffins after 20 minutes, mini loaves after 30 and cook until a toothpick comes out clean.

So delicious, simple and healthy!

Leave me a comment below and let me know how it turns out!

For time-saving healthy eating, check out the Body Fuel System!

This is my signature eating system and it contains 6 weeks of done-for-you meal planning and recipe guides! You will not only learn the strategies that have given me long-term success, but also enjoy the time-saving benefits of having it all planned out for you!

The Body Fuel System uses my simple, proven Eating Types to make it easy to stay on track. It also gives you healthy, fat-burning recipes and foods you can eat to look and feel your BEST every day!

Recipes like…

Learn more right here, and find out why people love this program so much! 

The post Gluten Free Zucchini Bread appeared first on The Betty Rocker.

Sometimes you just need a quick, easy recipe to make that tastes good, pleases everyone and doesn’t require tons of ingredients.

These Pumpkin Spice Protein Waffles are so easy and so delicious! These are a variation of the 5-minute pancakes I make, boosted with a little bonus protein and Fall flavor! They’re gluten and dairy free and are sure to be a huge hit.

These waffles have a great balance of protein from the eggs and protein powder, which helps keep you full and satisfied. Including an optimal serving or complete protein in your meals helps support your active lifestyle and the amino acids benefit your brain, immune function, hormones, enzymes and muscle tissue.

Yes, the recipe still “works” without the protein powder, but if you’re active I really encourage you to take this meal opportunity to boost your amino acid intake.

The banana in the batter makes these these waffles naturally sweet and delicious. They’re high in phytonutrients and contain both soluble and insoluble fiber (1). Soluble fiber dissolves in water and slows digestion, helping to stabilize your blood sugar levels, and insoluble fiber doesn’t dissolve in water, which helps keep things moving through your digestive system (2).

This recipe takes 5 minutes to throw together and is satisfying and delicious – and no matter what you’re using for a topping you’re sure to enjoy these tasty waffles!

I like to make a few servings of these at a time so I have some quick breakfast options for busy mornings. Then I can just pop them in the toaster to crisp them up and warm them, top with a little shredded coconut, almond milk Greek yogurt and fresh berries and I’m ready!

Let me know how you plan to enjoy them!

Looking for some help making healthy eating easy?

Take the quiz and find out your eating type!

The post Pumpkin Spice Protein Waffles appeared first on The Betty Rocker.

I always get requests for healthy treats you can bring to a party or make for the holidays, so today I wanted to share this easy, delicious and festive recipe.

It’s a gluten-free and dairy-free Vanilla Nut Protein Fudge with all the decadence of a sweet treat, plus a healthy dose of protein for stable energy and healthy fat to help slow the release of sugar into your blood stream.

Your body recognizes white sugar, brown sugar, cane sugar, and all the other sugars as sugar. So I just suggest that you make sure you are eating a balanced overall diet and enjoying sweets and treats as a bonus. I also tend to opt for sugar sources like honey, maple syrup, and coconut sugar for their trace minerals. This recipe uses maple syrup which contains antioxidants (1) and is rich in minerals such as calcium, potassium and zinc (2).

This recipe also includes almonds which are nutrient dense in healthy fat, fiber and moderate amounts of protein – plus they contain calcium, magnesium and Vitamin E (3).

I’ve included my I Vanilla Protein powder to add a little extra protein. When you include it in any meal (even a dessert like this), you’ll be more satisfied and less likely to keep eating due to the impact protein has on reducing ghrelin (4), your hunger hormone, and boosting peptide YY (which makes you feel full)(5).

Need another reason to love this recipe? It only takes a few minutes to prepare and there’s no cooking involved!

Be sure to share this recipe with a friend who might like it, and comment below if you try it!

Looking for more healthy dessert options?

The 30-Day Challenge Meal Plan comes with a BONUS COOKBOOK, that is dedicated entirely to desserts!

The 30 Day Challenge Meal Plan includes all the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with plenty of delicious options and structure to help you eat right for YOUR life!

Check out everything included in the 30 Day Challenge Meal Plan right here, and let me make your life easier!

The post Vanilla Nut Protein Fudge appeared first on The Betty Rocker.

If you’ve been looking for some new dinner ideas, this healthy turkey meatloaf with spiced butternut squash and green beans is simple, balanced, and delicious! It’s one of my go-to meals right now since the warm, savory flavors of this dish are so nourishing and it covers all my nutrient bases.

When it comes to healthy eating, I always think of what are the best options for the primary macronutrients – which proteins to base the meal on, what carbs I’ll  include, and which fats will work well with those choices. I also consider how I can incorporate greens and micronutrients into the meal as well.

In this recipe, turkey is the source of protein (Vegetarian option below), and is rich in amino and fatty acids (1), while butternut squash is a complex carbohydrate high in fiber and loaded with vitamins A, C, E, and B vitamins, as well as minerals like potassium, zinc, and magnesium (2).

Olive oil, a great source healthy fat, and green beans, which are high in phytonutrients and fiber, round out the meal’s nutrients, giving you everything you need for sustained energy throughout the day.

This recipe is easy to make ahead of time so you have food to grab and reheat and you can double it if you’re cooking for more people. I’ve also provided a vegetarian option below, if you prefer to not eat meat.

Enjoy!

Vegetarian Tempeh Loaf

Click to expand and see all cooking instructions

Yield: 2 servings
You will need: baking sheet, small pot, bowl, measuring spoons, fork, parchment paper
Key: T = Tablespoon; tsp = teaspoon

Ingredients:

Vegetarian Tempeh Loaf

• 1 package tempeh (8 oz)
• 1 egg
• 2 tsp. olive oil
• 8 oz. button mushrooms, finely chopped
• 2 T tomato paste
• ¼ cup almond flour
• ¼ cup gluten free oats, ground
• 1 tsp chopped thyme, or dried thyme
• 1 tsp chopped rosemary, or dried rosemary
• 3 cloves garlic
• 1 T onion powder
• ½ tsp sea salt

For the Butternut Squash and Green Beans:

• 1 ½ cups cubed butternut squash, fresh or frozen
• ½ tsp pumpkin pie spice
• 2 cloves garlic, minced
• ¾ tsp sea salt
• ½ tsp black pepper
• 1 tsp chopped rosemary, or dried rosemary
• 1 tsp chopped thyme, or dried thyme
• 8 oz. green beans, fresh or frozen
• 2 tsp olive oil

Directions:

1. In a small skillet over medium heat, heat olive oil for loaf. Cook mushrooms for 4-5 minutes stirring often. Once most of the moisture has evaporated, add the tomato paste, garlic, thyme, rosemary, and onion powder, and salt. Transfer to a food processor, and blend with tempeh, egg, almond flour, and oats until a uniform mixture is formed. Having some bigger pieces of tempeh and oats will improve the texture.
2. Preheat the oven to 375 F. Line a baking sheet with parchment paper. Place green beans on one half of the pan and season with salt, pepper, and 1 tsp olive oil. 
3. Meanwhile in a small pot heat 1 tsp of olive oil, and cook garlic, spices, rosemary, and thyme for the squash. Add squash to pot and stir to combine. Add 1 cup of water or vegetable broth. Bring to a simmer and cook until squash is soft and most of the liquid has evaporated. Mash with a fork and set aside.
4. Divide tempeh mixture  into 2 evenly shaped loafs on your lined baking sheet.
5. Bake meatloafs and green beans for 25-30 minutes, flipping green beans halfway through.
6. Divide squash and serve each with half of the green beans and one tempeh loaf.

I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.

For more time-saving recipes, check out the 30 Day Challenge Meal Plan!

The 30 Day Challenge Meal Plan includes all the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with plenty of delicious options and structure to help you eat right for YOUR life!

Check out everything included in the 30 Day Challenge Meal Plan right here, and let me make your life easier!

The post Turkey Meatloaf with Spiced Butternut Squash appeared first on The Betty Rocker.

If you’re on the lookout for a nourishing, healthy breakfast that’s easy to make and filled with flavor I’ve got the perfect recipe for you! It has all the nutrients you need to start your day off with great energy for whatever activities you have planned.

This frittata is versatile and delicious and perfect for any meal from brunch to dinner. I’ve included a vegetarian option as well, if that’s your preference. I’ve made many versions of this recipe over time, and while each of them have been delicious, today’s combination is one of my favorites.

I used spinach for the boost of potassium (which can help reduce blood pressure) (1), and bell peppers which are high in vitamin C and antioxidants, helping to reduce inflammation and protect against disease (2, 3).

I also included artichoke hearts which are rich in nutrients, vitamins and fiber, and are particularly high in inulin (4), a type of fiber which promotes a heathy digestive system (5).

You can make endless variations with this recipe and you can get creative with the leftovers (if you have them). I love to use a slice as a sandwich filling, or serve it with a salad for a quick lunch or dinner.

I hope you enjoy it!

Let me know if you make this recipe and how you liked it. I love hearing from you!

Looking for some help making healthy eating easy?

Take the quiz and find out your eating type!

The post Turkey, Spinach and Artichoke Frittata appeared first on The Betty Rocker.

If you’re a fan of avocados and you’re looking for a fast and easy recipe to spice things up, I’ve got something for you!

The protein-rich seared chicken in this recipe pairs perfectly with the fresh flavors from the avocado, tomato and basil topping and is super easy to customize and vary. You can also make it vegetarian by swapping out the chicken for tempeh (instructions included in the recipe).

Your body breaks the fat you eat down into fatty acids for energy, cellular structure, brain function and responsiveness to hormonal signaling (1). Including whole food, healthy sources of fat in your meals will help your body absorb fat soluble vitamins (A, D, E, and K) like those found in greens and vegetables.

I included avocados in this recipe because they are a wonderful source of healthy fat which will make you feel nourished and satisfied, especially when you include them with a serving of protein.

They are rich in monounsaturated fatty acids (MUFA’s) which have been shown to lower cholesterol levels (2). In addition to being a great source of healthy fat, avocados are high in fiber, rich in potassium, vitamin C and vitamin K (3) – all of which contribute to a strong immune system.

You can pair this dish with a green salad, rice, or quinoa or anything else you like! I’d love to hear any swaps or additions you make, so be sure to leave me a comment below.

I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.

For time-saving healthy eating with tasty recipes like this, check out the Body Fuel System!

The Body Fuel System uses my simple, proven Eating Types to make it easy to stay on track. It also gives you healthy, fat-burning recipes and foods you can eat to look and feel your BEST every day!

Recipes like….

This is my signature eating system and it contains 6 weeks of done-for-you meal planning and recipe guides! You will not only learn the strategies that have given me long-term success, but also enjoy the time-saving benefits of having it all planned out for you!

Learn more right here, and find out why people love this program so much! 

The post California Chicken appeared first on The Betty Rocker.

These easy no-bake protein bars make a delicious grab and go snack, and taste just like dessert!

Get an extra serving of protein in to help you feel more full and satisfied with these quick and delicious bars. Sweetened with just a small amount of maple syrup, they’re low on the glycemic index, and contain a nice balance of energy-supporting ingredients.

When I’m making a “snack” (which I like to think of as a “mini meal”) I always think about including nutrients that I’d put in a full meal, which is why I like including protein powder in a recipe like this.

Since the body doesn’t have a “storage tank” for protein like it does for fat and carbs, including it with each meal opportunity ensures you’ll have access to the amino acids protein contains that help fuel your muscle tissue, support your immune system (1), and support brain, hormone and enzyme function.

I included cacao in this recipe (that’s raw, dark chocolate). Unlike cocoa powder, there’s no added sugar or dairy, and raw cacao hasn’t been roasted, processed or heat treated – all of which reduce some of the health benefits like antioxidants and flavonoids.

Cacao is rich in polyphenols which are naturally occurring antioxidants (2).  It has robust iron levels, contains magnesium (for a healthy heart and brain) and is a natural source of feel-good bliss chemicals that will elevate your mood. So don’t hesitate to indulge in a chocolate craving when you’ve got this recipe on hand!

Be sure to read the food labels when you’re looking for cacao, the point is to find it raw and organic to reap the benefit of all of the plants nutrients; so look for things like “cold pressed” and “milled at low temperatures,” as well as the USDA Organic label. This is the one I use.

So delicious! I hope you enjoy them, let me know how they turn out – I love hearing from you!

I do a lot of baking with my own Betty Rocker protein powder because I know exactly what’s in it (and what’s not!). If you’re looking for a clean, delicious protein powder that contains all the essential amino acids, is organic, and versatile enough to be baked with or simply shaken in a mixer bottle, you’ve found a winner!

I Chocolate Protein is a 100% ORGANIC, high protein (21g per serving), nutrient-dense whole food protein powder combining 4 plant-based protein sources into a delicious chocolate shake to support an active lifestyle!

If you are following a healthy lifestyle, you’ll love the energy and vitality you get each time you shake it, bake it, or blend it up with I Chocolate Protein so you can easily boost your total daily protein intake!

Updated 9/12/2022: I recently tested this recipe again myself after hearing people had mixed results. I made it with varying amounts of almond milk and found that it worked in all cases, but adding a little more than the 1/2 cup previously listed gave it more fudge-like consistency so I have updated the recipe to reflect this as I think it’s really nice.

Remember that substituting other ingredients, even other protein powders can change the consistency of your recipe and it will turn out differently. I have made it with both the vanilla protein and our chocolate protein and both come out perfectly. I also increased the serving size and left off the chocolate chip topping to make it a more protein dense mini-meal.

The post No-Bake Chocolate Espresso Protein Bars appeared first on The Betty Rocker.

One of the best ways to promote a healthy digestive system, skin that glows, decrease inflammation, and keep food moving through your digestive system (all of which are prime components of fat loss and blood sugar regulation) is to include fresh, fiber-rich leafy greens and vegetables in your daily food intake.

Dark leafy greens are an excellent source of both fiber and micronutrients, which give your body the vitamins and minerals it needs to support a healthy metabolism and energy production (1).

I added coconut water to this smoothie bowl because I love the flavor, and for its mineral content. It contains minerals like magnesium, potassium and calcium – all of which can support proper fluid balance within your cells, and regulate nerve and muscle function. (2).

This green smoothie bowl will boost your immune system, energize you, and provide you with an excellent source of fiber to support a healthy gut and regular digestive function. Plus it’s delicious!

Did you make this smoothie bowl? Leave me a comment and let me know – I love hearing from you!

Berry Green Protein is a delicious plant-based vanilla strawberry blend that has 18g of highly absorbable protein per serving. It also has an impressive array of organic ingredients including barley grass, wheat grass, spirulina, chlorella, spinach, kale, tomatoes, carrots, beets, parsley, apple, blueberry, cranberry and raspberry.

If you are following a healthy lifestyle, seeking support for sustained energy, mental clarity and overall well-being, Berry Green Protein is a convenient, delicious and powerful nutrient-dense option for you!

The post Healthy Green Smoothie Bowl appeared first on The Betty Rocker.

I’m always looking for exciting new ways to use my favorite staple ingredients, and I think you’ll really love this fresh and healthy summer salad!

My goal in building a balanced meal is to focus first on protein, and then add in complex carbs, healthy fats and lots of veggies. This recipe combines chicken and quinoa with tomatoes, cucumbers and peaches, and it’s sure to bring the taste of summer right to your table. I’ve included a vegetarian version for you with tempeh as well!

Why do I focus on the protein first? Because it’s the most satisfying to your body of the nutrients (even more so than fat or carbs) and the essential amino acids that your body breaks dietary protein down into have important jobs that support your brain, enzyme and hormone function, immune system and muscle tissue.

Unlike carbs and fat, your body has no “storage tank” for amino acids, so it’s important to include a solid serving of it with each meal opportunity to keep your body running smoothly. Read more about how protein supports your body right here.

If you haven’t had quinoa before, I definitely recommend this tasty and healthy grain. It’s rich in fiber, minerals, antioxidants and contains a small amount of all nine essential amino acids which are vital for muscle growth and development (1, 2, 3). It also has a unique balance of protein, carbohydrate and fat which makes it extremely nutrient dense (4).

I also used fresh basil in this recipe which contains some really beneficial volatile oils that have anti inflammatory benefits – a quality that is great to have after you’ve conquered a tough workout session. It’s also great for your gut health. (5)

This salad is super easy to put together and there are endless variations you can try depending on your preferences and what’s in season. Let me know how you like it!

Enjoy Rockstar! Let me know if you make this and how you liked it – I love hearing from you!

For more time-saving recipes, check out the 30 Day Challenge Meal Plan!

The 30 Day Challenge Meal Plan includes all the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with plenty of delicious options and structure to help you eat right for YOUR life!

Check out everything included in the 30 Day Challenge Meal Plan right here, and let me make your life easier!

The post Summer Quinoa Salad appeared first on The Betty Rocker.

Looking for a new way to spice up your breakfast routine? Try these healthy and delicious breakfast tacos!  This easy recipe can be made with a variety of fresh herbs, vegetables and protein sources to power up your day.

Eggs are a complete protein source (the 9 essential amino acids your body can’t make on its own) and are highly bioavailable – meaning the protein is efficiently metabolized, absorbed and used by your body.  The egg yolk contains ALL the vitamins, with the exception of Vitamin C – so that’s vitamins A, D, E, K, B1, B2, B5, B6, B9, and B12, and the egg white contains high amounts of vitamins B2, B3, and B5 and also significant amounts of vitamins B1, B6, B8, B9, and B12. (1). What a powerhouse!

For the taco shell, I used, Siete brand tortilla, which are gluten free, dairy free and grain free. You could also use corn tortillas, lettuce leaves, or sprouted grain tortillas.

This recipe is super easy to customize and vary, and even make Vegetarian (leave out the turkey). I’d love to hear any swaps or additions you make, so be sure to leave me a comment below!

Enjoy!

Let me know if you make this recipe and how you liked it – I love hearing from you!

Looking for some help making healthy eating easy?

Take the quiz and find out your eating type!

The post Breakfast Tacos appeared first on The Betty Rocker.

If you’re looking for a simple, quick and delicious dinner, this Lemon Garlic Salmon does the trick! It’s super easy to make, and flavored with fresh herbs, garlic and lemon so the natural flavors shine through.

In this recipe I’m using Wild-caught Alaskan salmon, which is great source of protein (1) and omega-3 fatty acids. I get a lot of my fish from Vital Choice Seafood – they have a great selection, and I can always be sure I’m getting the best quality, wild-caught seafood.

Eating protein-dense foods as part of a complete meal will help you feel more full and satisfied, and can help reduce cravings later on. Protein is important for supporting your brain health, hormone and enzyme function, and of course for muscle protein synthesis.  The omega 3 fats are considered “essential,” meaning your body can’t make them on its own so you have to get them from food (2). Omega-3’s can help decrease inflammation, improve your sleep, and have even been shown to ease menstrual cramps (3).

This lemon garlic salmon will work well anytime you want something tasty and easy to put together. I paired it with roasted veggies and brown rice but you could also serve it with sweet potatoes, on top of a salad or anything else you like!

I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.

For time-saving healthy eating, check out the Body Fuel System!

The Body Fuel System uses my simple, proven Eating Types to make it easy to stay on track. It also gives you healthy, fat-burning recipes and foods you can eat to look and feel your BEST every day!

Recipes like….

This is my signature eating system and it contains 6 weeks of done-for-you meal planning and recipe guides! You will not only learn the strategies that have given me long-term success, but also enjoy the time-saving benefits of having it all planned out for you!

Learn more right here, and find out why people love this program so much! 

The post Lemon Garlic Salmon appeared first on The Betty Rocker.

Meet your new favorite protein bar! 

These delicious homemade Sweet Potato Protein bars are filled with ingredients to nourish your body, boost your energy, and give you an extra serving of protein.

While store-bought protein bars can be a convenient way to fuel your body, some varieties contain artificial ingredients and added sugars that aren’t as optimal for your goals. I wanted to offer you a tasty, homemade alternative that fuels you with important nutrients.

For this recipe, I used sweet potatoes as the base since they’re a fiber-rich carbohydrate (what we call a “complex carbohydrate”), helping you feel full longer and avoid cravings (1).  Sweet potatoes are also a great source of Vitamin A and beta-carotene (2).

• Vitamin A supports a healthy immune system, preserves your eyesight as you age and is important for maintaining healthy bones.
• Beta-carotene is what gives yellow and orange fruits and vegetables, like sweet potatoes, their rich hues. It has been shown to improve the appearance of your skin, keep your immune system strong and promote good eye health.

I added my I Vanilla Protein powder. Protein is more satisfying than fat or carbohydrates, and our body doesn’t contain an amino acid storage reserve like it does for fat and carbs. So we need to be sure we’re getting it in with each meal opportunity to support muscle protein synthesis, cognitive function, hormone and enzyme function, and so much more. As we age, we absorb less protein than we did when we were younger, meaning it’s essential to up your intake.

I like to use a protein powder in a smoothie or in a bar like this to add one more serving to my daily intake. When we include protein in our meals we feel more satisfied more quickly, because protein is more satiating than fat or carbohydrates. Eating a balance of protein will help you feel full longer, stabilize your blood sugar, and help prevent cravings.

I recommend making these bars ahead of time for an easy grab and go treat to enjoy all week!

Can’t wait to hear if you make these and what you think!

Looking for some help making healthy eating easy?

Take the quiz and find out your eating type!

The post Sweet Potato Protein Bars appeared first on The Betty Rocker.

Start your day with a sunny, tropical immune-boosting smoothie. With mango, strawberries, coconut water and greens, this sweet and refreshing smoothie recipe is the perfect way to boost your health!

Just take a look at what’s inside:

• Strawberries are full of essential nutrients to keep you healthy like vitamin C, fiber, folic acid, calcium, manganese, and potassium. They have also been shown to help reduce your chance of diseases such as cancer, diabetes and heart disease (1).
• Dark leafy greens – like the spinach I used in this smoothie – are an excellent source of both fiber and micronutrients, which of course give your body the vitamins and minerals it needs to promote both healthy body maintenance and muscle growth (2).
• Mangos are packed with beta-carotene, which has protective effects against skin cancer. Mangos also contain vitamins A and C, folate and potassium, important for supporting your health (3).

So much goodness! While mangos are a tropical fruit and naturally higher in sugar than strawberries, pairing them helps balance things out so you can enjoy the sweetness without going overboard on the sugar. This is a strategy I often use when making smoothies: if I’m using a tropical fruit (mangos, bananas, pineapple, etc) I generally don’t pair it with another tropical fruit. I pair it with a naturally lower sugar fruit like a berry, or enjoy it by itself.

So delicious! Let me know if you make this and how you like it!

Berry Green Protein is a delicious plant-based vanilla strawberry blend that has 18g of highly absorbable protein per serving. It also has an impressive array of organic ingredients including barley grass, wheat grass, spirulina, chlorella, spinach, kale, tomatoes, carrots, beets, parsley, apple, blueberry, cranberry and raspberry.

If you are following a healthy lifestyle, seeking support for sustained energy, mental clarity and overall well-being, Berry Green Protein is a convenient, delicious and powerful nutrient-dense option for you!

The post Mango Strawberry Green Smoothie appeared first on The Betty Rocker.

If you’re on the lookout for quick, healthy breakfast choices that are easy to make, packed with flavor and all the nutrients you need to start your day off right, I’ve got the perfect recipe for you.

These breakfast “muffins” are super versatile, and can be made with a variety of fresh vegetables, meat, herbs, and any other fillings you’d enjoy. You can leave out the ground turkey to make these vegetarian, and swap in or out any of the suggested ingredients to suit your taste.

I’ve made several versions of this recipe over time, and while each of them have been delicious, today’s combination is my personal favorite. I used spinach for the boost of potassium (which can reduce your blood pressure) (1), and cherry tomatoes which are high in vitamin C and antioxidants, helping to reduce inflammation and protect against disease (2).

These can be enjoyed on their own or as part of a larger breakfast spread. For instance, you could have them with a side of toast, or even alongside a Unicorn Bowl or French Toast.

Enjoy! I like these with a mixed greens salad and a slice of toast. If you eat dairy you could crumble some feta on the top before baking too for a delicious variation. Let me know how you plan to enjoy it!

Need some help with healthy eating? When planning for the week, I think about:

• 2-3 breakfast options I like
• A few entrees that could double as dinner or lunch
• A couple smoothie ideas that have complimentary ingredients to give you variety with your greens
• A snack option like homemade protein muffins or an easy to make trail mix for days you’re just hungrier and want a little more to eat.
• Round out your plan with a couple of staple sides that you would like to have on hand daily like a big mixed greens salad and some rice, quinoa or easy to grab sweet potato chunks………and then make your grocery list around that.

Or, you can let me make the whole plan for you, with so many delicious, easy and healthy recipes!

The 30 Day Challenge Meal Plan includes all the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with plenty of delicious options and structure to help you eat right for YOUR life!

Check out everything included in the 30 Day Challenge Meal Plan right here, and let me make your life easier!

The post Turkey and Spinach Egg Muffins appeared first on The Betty Rocker.

If you enjoy Chinese takeout, you will love this 30 minute Orange Chicken recipe. Classic orange chicken is deep-fried and coated in a sugary orange sauce which while tasty, isn’t always the healthiest option to help us reach our goals.

The good news is that you can make a healthier, delicious version at home. I wanted to keep the same flavors and textures, but really lighten things up with whole foods and an amazing healthy orange chicken sauce. I’ve also included a vegetarian option for you using tempeh in case you would like to experiment with a different protein or prefer not to eat meat.

Lets take a look at how the ingredients in this recipe support your body:

You can serve the chicken with cauliflower rice, rice, quinoa, or even a side of vegetables, such as seasoned cabbage and carrots.

Interested? I don’t blame you. This delicious chicken tastes great and is good for you too!

Enjoy Rockstar! Let me know if you make this and how you serve it. I always love hearing any recipe variations you make and how you enjoyed it.

Want more delicious recipes?

Boost your metabolism, burn fat and infuse your system with amazing delicious food with the Body Fuel System!

The post Orange Chicken Bites appeared first on The Betty Rocker.

What makes these Chocolate Brownie Bars healthy?

• I used Cacao powder, the raw, unrefined cacao bean in powdered form, to give these their chocolatey flavor. Cacao is a rich source of antioxidants, magnesium, and fiber and moderate amounts of caffeine (1).  Be sure to read the food labels when you’re looking for cacao, the point is to find it raw and organic to reap the benefit of all of the plants nutrients; so look for things like “cold pressed” and “milled at low temperatures,” as well as the USDA Organic label.
• I also added protein since brownies are typically high in sugar and have little to no protein in them. This recipe has protein powder and egg whites, making it more balanced and satisfying. Protein is even more satisfying than fat or carbs, so I like to include it in baked goods to balance their nutrient profile. This is the protein powder I used.
• Instead of using vegetable oil for this recipe, I used coconut oil which is a healthier source of fat. Fat is very satisfying and will help you keep from overeating. It slows down the absorption rate of sugar into your bloodstream, giving you longer lasting energy and keeping your blood sugar stable.

What are you waiting for? Let’s get baking!

Can’t wait to hear if you make these and what you think!

Love dessert as much as I do?

You’ll for sure want to check out my 30-Day Challenge Meal Plan! Not only is it chock full of time-saving eating secrets, it comes with FOUR FREE BONUS COOKBOOKS, including one dedicated entirely to healthy, nutritious, delicious desserts just like this one!

Get your 30-Day Challenge Meal Plan TODAY!

The post Chocolate Protein Brownie Bars appeared first on The Betty Rocker.

Get some greens in your body today with this healthy, refreshing smoothie! Bright and citrusy, this blend is big on flavor and packed with nutrients.

What makes this smoothie so healthy? To start, it’s made with ginger and pears which are booth anti-inflammatory foods that fight free radicals and support your immune system (1).

Ginger can reduce cholesterol levels, helping to decrease the risk of cardiovascular disease and diabetes (2). It can also help improve brain function which is especially important as you age (3). Pears are a great source of soluble and insoluble fiber, which are essential for digestive health (4). Pears also contain antioxidants that can boost heart health by improving blood pressure and cholesterol (5,6)

Plus this smoothie is a great way to add in extra greens, and that means more powerful health-supporting nutrients into your diet. Packed with vitamins, minerals and fiber, this smoothie is the perfect addition to your morning routine for a tasty start to the day!

Did you make this smoothie? Leave me a comment and let me know – I love hearing from you!

I Vanilla Protein is a 100% ORGANIC, high protein (20g per serving), nutrient-dense whole food protein powder combining 4 plant-based protein sources into a delicious vanilla shake to support an active lifestyle!

If you are following a healthy lifestyle, you’ll love the energy and vitality you get each time you shake it, bake it, or blend it up with I Vanilla Protein so you can boost your total daily protein intake easily!

The post Ginger Pear Smoothie appeared first on The Betty Rocker.

This healthy quinoa salad is delicious, and a great way to get more vegetables into your diet. It’s also easy to adapt to your taste, just leave out what you don’t like and add in more of what you do.

If you haven’t had quinoa before, I definitely recommend it as it’s a tasty and healthy grain. It’s rich in fiber, minerals, antioxidants and contains a small amount of all nine essential amino acids which are vital for muscle growth and development (1, 2, 3). It’s also naturally gluten free!

You will get an extra dose of nutrients such as vitamin C, vitamin A, fiber, folate and iron when you add in the tomatoes (4), bell peppers (5) and spinach (6). These vitamins and minerals are important for proper immune function, digestion, and a healthy immune system.

I love to serve this salad as a side dish or top it with chicken or fish to make it more of a complete meal. It’s also easy to make ahead during your weekly meal prep and can be served chilled or at room temperature.

However you choose to serve it, enjoy a salad is not only bursting with flavor, but bursting with healthy nutrients as well!

I hope you enjoy this quick and healthy salad! Leave me a comment below and let me know how it turns out and if you made any modifications – I love hearing from you.

For time-saving healthy eating, check out the Body Fuel System!

The Body Fuel System uses my simple, proven Eating Types to make it easy to stay on track. It also gives you healthy, fat-burning recipes and foods you can eat to look and feel your BEST every day!

Recipes like….

This is my signature eating system and it contains 6 weeks of done-for-you meal planning and recipe guides! You will not only learn the strategies that have given me long-term success, but also enjoy the time-saving benefits of having it all planned out for you!

Learn more right here, and find out why people love this program so much! 

The post Veggie Quinoa Salad appeared first on The Betty Rocker.

Perfect for any meal from brunch to dinner, frittatas are tasty, versatile and delicious!

This Spinach Red Pepper Frittata is easy to make and is sure to impress anyone sitting down at your table with its colorful array of healthy ingredients.

I used spinach in this recipe giving you a dose of potassium which can reduce your blood pressure (1). The red pepper is high in folate which is important for proper immune function, digestion, and regulating your mood (2). And finally the eggs give you both fat and protein – important nutrients for muscle growth, a healthy heart and brain function (3, 4).

You can get creative with the leftovers (if you have them). I love to use a slice as a sandwich filling, or serve it with a salad for a quick lunch or dinner.

Enjoy Rockstar! 

Let me know if you make this recipe and how you served it. I love hearing from you!

Looking for some help making healthy eating easy?

Take the quiz and find out your eating type!

The post Spinach Red Pepper Frittata appeared first on The Betty Rocker.

These muffins are one of my favorite muffin recipes because they are so incredibly fluffy and soft. And since this recipe is based off my famous pumpkin protein muffins, you can rest assured that the result is another epic muffin you won’t be able to get enough of!

These muffins are also made with some seriously healthy ingredients:

Sweet potatoes are a great source of two really important antioxidants, Vitamin A and beta-carotene (1). They’ll help protect your cells from harmful irritants and pollutants, and boost your immune system. Sweet potatoes are also a good source of fiber, helping you feel full longer and avoiding cravings (2).

The spices themselves have some great health benefits – get the freshest spices you can to maximize this. For example, cinnamon boosts brain activity, improves circulation and contains anti-inflammatory benefits (3). Both ginger and cloves are powerful antioxidants and can help block the growth of bacteria in the body preventing disease (4,5).

I used leftover roasted sweet potatoes to make this recipe come together in no time. But you can also peel and steam sweet potatoes for this recipe, or you can even buy canned sweet potato puree which is a very convenient option that works great.

These make a tasty grab and go breakfast for those busy mornings when you’re on the run or don’t feel like cooking!

I Vanilla Protein powder from Whole Betty by Betty Rocker works great in baking, and is also my staple protein shake! It’s  organic and has 20 grams of plant-based protein blended from 4 different superfoods!

Enjoy Rockstar! Leave me a comment below and let me know how your muffins turn out – I love hearing from you!

Incorporate delicious recipes like this into your complete healthy eating every week with great recipe guides and meal plans! 

The post Sweet Potato Protein Muffins appeared first on The Betty Rocker.