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.

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.

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.

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 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.

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.

Who says French Toast can’t be healthy? This recipe is packed with protein, complex carbs and healthy fats – all of the nutrients you need to start your day. Plus it’s absolutely delicious!

Delicious AND Nutritious! I can’t wait to hear how yours turn out. Be sure to leave me a comment and let me know – I love hearing from you!

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

You Can Mix It In Water, Blend It In A Smoothie Or Even Bake With It.
Get Yours Today!

The post Vanilla Protein French Toast appeared first on The Betty Rocker.

These peanut butter baked oatmeal bars are easy to make, delicious and packed with all of the nutrients you need to start your day! They are perfect for a grab and go breakfast or a quick and healthy snack.

Enjoy! Let me know if you make this and what you topped it with – 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!

The post Peanut Butter Baked Oatmeal appeared first on The Betty Rocker.

These breakfast scones are gluten and dairy free, and include the nourishing benefits of collagen. ⁣They are perfect for brunch or to have on hand as a quick energy boost.⁣⁣

Breakfast Scones

Yield: 8 servings

You will need: food processor, parchment paper, baking sheet, knife and measuring cups and spoons

Key: T=Tablespoon; tsp=teaspoon

Ingredients:

• 2 cups blanched almond flour
• 3 servings (39 grams) Full Body Collagen⁣
• 1/2 tsp baking soda⁣
• 2 large egg⁣s
• 2 T coconut sugar⁣
• 1 T orange zest⁣
• 1 tsp vanilla extract
• 1/4 tsp cloves*
• 1/2 tsp cinnamon*
• 1/2 cup dried cranberries⁣
• 1/2 cup pecans chopped⁣

*Feel free to taste your batter after adding spices, and up this amount, and/or add additional spices. This recipe is super versatile.

Instructions: 

1. Preheat oven to 350 F. Line baking sheet with parchment paper.
2. In a food processor pulse together almond flour, Full Body Collagen and baking soda.⁣
3. Pulse in egg, coconut sugar, orange zest, vanilla and spices.⁣ Transfer to mixing bowl.
4. Fold in cranberries and pecans with a rubber spatula.
5. Transfer dough to a parchment paper lined baking sheet, and form into a large circle, 1-1 1/2 inches thick.⁣
6. Using a metal spatula, cut dough into 8 slices like a pizza. Move slices apart, leaving 2 inches between.
7. Bake 12-15 minutes until edges are browned.⁣
8. Serve and enjoy!

Nutrition Facts

Serving Size: 1 serving

Servings per Recipe: 8

Calories per Serving: 282

Protein: 12 grams (11g peptides)

Carbohydrates: 16 grams

Fat: 21 grams

Benefits of Collagen:

---

Support for Your Skin:

• Collagen supports healthy skin elasticity, thickness, hydration and nail health. When it comes to our skin, 75% of the protein in our skin is made up of collagen, and a deficiency in our collagen as we age can show up as wrinkles, sagging skin or even age spots.

Simply adding in a serving of collagen daily can be a great way to help maintain optimal collagen levels and a healthy youthful appearance.

Support for Your Joints:

• Collagen can help support joint tissue health and function involving cartilage, tendons and ligaments. When it comes to our joints, it’s that breakdown of the cartilage that leads to achy joints and osteoarthritis which can be reduced by supplementing with collagen because it triggers your body to repair your joint structures and may help increase your mobility.

It can also improve muscle strength and increase lean mass when used in combination with resistance training.

Support for Your Bones:

• Did you know that 95% of our bones are made up of collagen? But as we age many people suffer from bone loss and loss of bone density – making them more prone to breakage and fractures.

Full Body Collagen (especially when combined with resistance training) can help maintain healthy bone density, bone mass and bone quality.

---

So good and so good FOR you! Leave me a comment and let me know how they turned out- I love hearing from you.

The post Breakfast Scones appeared first on The Betty Rocker.

Because it’s made with whole food sources of fiber, protein, and healthy fats, you’ll get all the energy you need to rock your day and your goals.

Not only is this recipe easy to make, it’s satisfying and delicious all while supporting your health. 

Coconut is a great source of digestion-friendly and satiating fiber which is essential for our gut microbiome.

The gut microbiome is the ecosystem of bacteria that lives in our gut that helps us digest food, control our weight, fight infection and regulate our sleep (1) – all great reasons to pay attention to what we’re eating.

Also a great source of fiber, Chia seeds have an absorbent quality that make you feel full longer. After you eat chia seeds, they expand in your intestinal track absorbing liquid and binding to toxins in the gut wall. When they are excreted from your body, these toxins are carried out improving the state of your microbiome (2) and your overall well being.

Raspberries also have a high fiber content, keeping your digestive system regular. They are also high in Vitamin C, manganese and flavonoids (phytonutrients), that play an important role in lowering oxidative stress and reducing inflammation in the body (3).

Lower levels of inflammation are key when it comes to decreasing your risk of disease, obesity and premature death.

I’m using my organic I Vanilla protein powder to add a satisfying complete protein source to this tasty recipe to ensure you’re getting a complete breakfast!

This clean, delicious vanilla protein is made from a blend of 4 different plant-based protein sources, organic pumpkin seed protein, organic chia seed protein, organic pea protein, and organic cranberry seed protein. Highly recommended!

I hope you enjoy this breakfast parfait as much as I do! This recipe is topped with my Healthy Nutella but you can leave that out if you prefer.

Chocolate Nutella Topping (optional)

• 1-2 T cacao powder, depending on taste
• 2 servings (26 grams) Full Body Collagen
• 2 T nut butter of your choice
• 1-2 T water

1. In a small bowl, stir together cacao powder and collagen protein. If you take any powdered supplements, like a glutamine powder, you can also mix that in.
2. Add your nut butter. It’s best if it’s slightly soft. I usually buy nut butter packets that I keep for this exact purpose, as one packet is the perfect amount for your mixture – but you can also just scoop it right out of the jar.
3. Drizzle in about 1-2 T water. Then stir. You’ll be able to tell if you need to add a little more water. Too much water and it will be runny (but still delicious). Too little water and it won’t combine completely.

Enjoy Rockstar!  Leave me a comment below and let me know how it turns out and if you made any modifications – I love hearing from you!

Let’s up your nutrition game with my 30 Day Challenge Meal Plan so you can sculpt your body from within with every delicious bite of food you take!

You get…

• 4 weeks of done-for-you daily meal plan guides
• 70+ healthy, easy recipes (gluten and dairy free + vegetarian options)
• grocery lists
• food prep steps
• BONUS healthy Desserts Cookbook

Never run out of healthy eating options again!

The post Chocolate Raspberry Chia Breakfast Parfait appeared first on The Betty Rocker.

Plus, BONUS – the recipe makes enough for multiple servings so breakfast is planned in advance, saving you from having to cook daily.

(Not a fan of chocolate? Here’s a variation of this breakfast recipe minus the chocolate.)

I love being able to enjoy chocolate recipes like this as part of my overall healthy eating day. To be honest, chocolate finds its way into nearly every day of my life, and I’m really, really good with that.

But I’m not talking about chocolate candy – I’m talking about dark chocolate, or cacao powder. Chocolate candy and most of the chocolate treats we associate with comfort and childhood are made by combining cacao powder with milk or cream, or butter and lots of sugar.

As a treat, that’s amazing – but as a daily staple, it’s a bit much if your goal is to get (or stay) lean and mean.

(Side note – treats and special occasions have their place and are part of a healthy balanced lifestyle of awesome. Be sure to read my No Strings Attached philosophy for how I apply that.)

That’s why I like creating recipes that contain multiple nutrient-dense superfoods to get that comforting, satisfying chocolate flavor AND get all the benefits dark chocolate brings to the table minus the drawbacks that can come from eating chocolate candy.

Cacao (dark chocolate) is a superfood that packs a powerful healthy punch. It….

• is a natural mood elevator and anti-depressant
• has the highest plant-based source of iron
• contains more calcium than cow’s milk
• has more antioxidants than blueberries, tea, wine and goji berries
• is rich in magnesium, for heart and brain health

Stay on track with your health, fitness, and physique goals with recipes like this, and add this recipe in to next week’s meal planning and prep! Can’t wait to hear how you like it!

Comment below if you plan to try this, and share a picture when you make it!

The Body Fuel System teaches intuitive, whole food practices as well as WHY our bodies respond to foods the way they do. It really does help to understand not only what’s happening, but WHY! 

The post Chocolate Protein Breakfast Pudding (gluten-free, dairy-free) appeared first on The Betty Rocker.

This is a super fun, easy breakfast to make that you can vary in lots of ways.

My keys for this are to include nutrients I want in the morning, namely protein and carbs – because I’m usually planning to do a workout at some point in the morning.

Eating around your workouts, you always want to include protein and carbs for optimal energy and recovery.

Adding protein powder to your oatmeal might seem weird, and until I learned this technique I was also at a loss. The key is to blend your protein powder into your oatmeal, usually with a little liquid (I use almond milk – you could use coconut milk or another milk) and part of a banana.

I like to use the organic Vanilla protein my own company (Whole Betty) created because it’s smooth, tastes great, and has 20 grams of complete protein per serving – but you can use any kind you like. For a guideline to how to choose protein powder, go here.

If you’re not a fan of bananas not to worry! I’ve also blended in strawberries, and it was just as amazing.

Be open to trying stuff out and don’t worry if I don’t list out every possible option you want to try – experimentation is your friend! Quite frankly, it seems like that’s how I come up with all of my best recipes; either I’m out of something or limited by something I can’t (or won’t) eat and it just makes me innovate – you can, too!

Here is the baseline recipe for the Unicorn Breakfast Bowl, very much inspired by my trip to Jeffrey’s Bay, South Africa, where I had something similar many mornings in a beautiful cafe that Coach Chelsea and I visited before work.

Ingredients (for one serving):

• 1/2 cup overnight oatmeal (yes, you can re-heat it first – here is my basic overnight oatmeal recipe and steps)
• 1 serving (30 grams) I Vanilla Protein Powder (or other protein powder of your choice)
• 1/4 cup almond milk (or other milk)
• 1/2 banana (if you don’t like banana you can either leave this out or just use another fruit, like 3-5 strawberries)

1. BLEND everything in your blender until smooth (I use a Blendtec blender).
   Depending on your blender and the thickness of your oats, you may choose to add a bit more liquid. The consistency I go for is usually thick but smooth, not clumpy. You don’t want your protein powder sticking to the corners of the blender so if that’s happening just use your spatula to scrape it a bit for an even blend, adding a little more liquid as needed.
2. Use a spatula to get it into a bowl.
3. Take the other 1/4 of your banana and slice it up to top your bowl. I usually add other toppings at this point as well, like a teaspoon of chia seeds and some sliced strawberries. Other toppings I love include chopped nuts, unsweetened coconut flakes, any kind of berries, and/or dried fruit.

Notes: I don’t add any additional sweetener to this since I like to keep my daily intake of sugar to a minimum, and this Unicorn Bowl has plenty of fruit sugar.

If you’re needing a little something more, heat up about a tablespoon of your favorite nut butter and drizzle it on top. Nuts work great as toppings, too. Feel free to increase the portion size of the oatmeal; I usually start at this amount because of adding the other ingredients.

Have fun experimenting with this, and Happy Breakfast! Leave me a comment below to let me know if you’re going to try this – and share a pic if you do!

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!

Save time and make this your own with everything all mapped out so you can shop and prep with ease – with 3 options for how to do your prep – all at once (batch), not much at all (minimal), or a flexible option in the middle called hybrid that lets you do some prep, and also cook on the fly.

Never run out of healthy eating options again!

The post Unicorn Breakfast Bowl appeared first on The Betty Rocker.

Turns out this makes an amazing accompaniment to your meals at any time of the day. There’s no added sugar, it contains some healthy fat AND chocolate (my favorite food group), plus collagen.

I included my Full Body Collagen Peptides to help hold this recipe together perfectly, and because of their  health-boosting benefits to our body tissues – particularly our skin, bones and joints.

Collagen is made up of the amino acids glycine, proline and hydroxyproline primarily (don’t worry I’m not going to quiz you on that!).

These 3 amino acids can be found in other protein sources, but not in as high of concentrations – which is why collagen peptides are a great supplement to add to a healthy balanced diet.

Collagen used to make its way into our diets through foods like bone broths, slow-cooked organ meats, kidney pies, baked beef hearts, whole crustaceans, and whole-fish soups and stews. But if you’re not regularly eating these types of foods, you may not be getting much or any of this goodness into your body.

I regularly add collagen peptides into my rotation to boost those amino acids that support my skin, bones and joints.

Get Full Body Collagen from Whole Betty right here!

I used raw cacao powder in this recipe. It’s basically the purest form of unprocessed chocolate, all powdered up. Plain cocoa powder is also beneficial – it’s just processed at a higher heat and can lose some of the purity of the nutritional value.

Just a few of the benefits of pure dark chocolate include:

• natural mood elevation and anti-depressant
• highest plant-based source of iron (pair your dark chocolate with a vitamin-C rich fruit like the strawberries pictured for maximum absorption)
• more calcium than cow’s milk
• more antioxidants than blueberries, tea, wine and goji berries
• rich in magnesium, for heart and brain health

In the pictures in this post, I had toasted some home made buckwheat bread (gluten free, btw) and spread the healthy nutella on the mini toast pieces with a little sliced strawberry on top.

Let me know what you serve it with in comments below, and keep reading for a little more backstory on my latest healthy creation!

Dark Chocolate Spread

 Ingredients:

Key: big T=tablespoon tsp=teaspoon

• 1-2 T cacao powder (dark chocolate powder) get organic, I use this one
• 2 servings (26 grams) Full Body Collagen
• 2 T nut butter of your choice (can also use Sunbutter for nut-free) I usually rotate between cashew butter, almond butter and walnut butter – if you can find hazelnut butter you’ll have a real Nutella experience
• 1-2 T water

Instructions:

1: In a small bowl, stir together cacao powder and collagen. If you take any powdered supplements, like a glutamine powder, you can also mix that in.

2: Add your nut butter. It’s best if it’s slightly soft. I usually buy nut butter packets that I keep for this exact purpose, as one packet is the perfect amount for your mixture – but you can also just scoop it right out of the jar.

3: Drizzle in about 1-2 T water. Then stir. You’ll be able to tell if you need to add a little more water. Too much water and it will be runny (but still delicious). Too little water and it won’t combine completely.

---

Drop me a line below and join the conversation, and if you enjoyed this post share it with friends!

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 Healthy Nutella: Dark Chocolate Nut Butter Spread appeared first on The Betty Rocker.

At breakfast, I’m looking for a good balance of nutrients to carry me through the day, keep my energy stable, and ensure my metabolism is functioning optimally for good health.

In the morning, your body is looking for energy and glucose after going through its stored glycogen while you slept, and it needs the right fuel to replenish.

So I make a point to get some fiber, whole food, fiber-rich carbs, healthy fat and protein.

Superfood Protein Cinnamon Spice Breakfast Bars

Not only is the texture of these cake-like bars moist and delicious, the superfoods I’ve included in this recipe will really set you up to feel amazing all day long. They’re gluten free and dairy free, and low on the glycemic index (pro tip! use medium to less ripe bananas to keep the sugar levels down).

Check out some of the benefits:

Bananas are high in fiber and minerals, a great source of antioxidants, and are easily digestible carbohydrates that add sweetness in all the right ways.

Almonds are one of the #1 food sources of Vitamin E. They are also rich in healthy fat, protein, fiber, and magnesium. (Did you know magnesium is involved in over 300 bodily functions, including blood sugar control? Make sure you get yours!)

Cacao contains an abundance of antioxidants, fiber, magnesium, essential fatty acids, manganese, iron, copper, zinc, sulfur, and calcium – to name a few.

Ginger is a fabulous source of magnesium, B6, copper, and antioxidants. It has anti-inflammatory properties, protects against motion sickness and/or nausea, and helps boost your immune system.

Cinnamon helps lower blood cholesterol, helps regulate blood sugar (which helps with cravings), can alleviate headache and migraine symptoms, and boosts both cognitive function and memory.

I love getting creative with recipes like this one that you can have on hand to satisfy all your nutrients needs – and I’m looking forward to hearing how you like it!

Looking forward to hearing from you today ROCKSTAR! Check in and let me know if you’re going to try this recipe – and be sure to tag me in your food photos on Facebook and Instagram!

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 Cinnamon Spice Protein Breakfast Bars appeared first on The Betty Rocker.

I’ve made it a few times now to test it, and it just keeps coming out amazing!

I’m excited to hear how you like it, so please leave me a comment and tag me on social with your pictures!

My recipe is gluten and dairy free, and you can vary things up a bit with different ingredients (I’ve noted them below), cook it in ramekins or a brownie pan and you’ll have a well-balanced, delicious breakfast dish with all the flavors of Fall ready to go!

These are just SO delicious!! Please post a photo if you make them and let me know how you like them, what variations you made and who else at your house is enjoying them!

Looking for some healthy, easy recipes and a plan to make your life easier week by week?

Check out my meal plans for done-for-you planning that includes grocery lists, daily eating guides, options for prep and healthy cookbooks!

The post Pumpkin Spice Protein Breakfast Pudding – gluten free, dairy free appeared first on The Betty Rocker.

You don’t want to sacrifice eating healthy just because you’re short on time!

Enter this versatile, minimal-ingredient recipe that you can whip up and cook in 5 minutes.

Did I mention it’s healthy too?

You’ll get the perfect balance of protein and fat from Nature’s perfect food – eggs (click the link to read how the whites and yolks work together to deliver optimal protein) – and some fiber-rich, quick digesting carbs from the banana.

These keep really well and make a tasty snack, so if you’re going to make a batch on the fly, why not double it up so you have a healthy snack for later on (click the link for 15 healthy snack ideas) or the following day?

One of my time savers is always making twice as much as I’m going to eat when I’m cooking something to eat right now so I set myself up for success and less effort later on.

Recipe

Yield: 6-8, depending on the size. Single serving – easily doubled or tripled.

You will need: mixing bowl and fork (optional – you can just do everything in the blender), blender, skillet, spatula, measuring spoon

Key: T = Tablespoon; tsp = teaspoon

Ingredients:

• 1 banana – a firm one for best results, overripe may cause your pancakes not be firm enough
• 2 eggs
• 1 tsp vanilla extract (optional)
• 1 serving (30 grams) I Vanilla Protein (optional)

Instructions:

1. Mash banana.
2. Add eggs, banana, optional vanilla extract and vanilla protein powder to the blender. Blend.
3. Heat your skillet* to medium and add some cooking oil.
4. Pour batter from the blender into even size pancakes. I tend to stick to a medium to a small size so they’re easier to flip.
5. Cook until small bubbles begin to form on the top, and you see a slight browning when you slide your spatula beneath the pancakes. Flip, and cook evenly on the other side.
6. Serve!

Kids LOVE these by the way.

Toppings

I topped mine with grass fed butter and fresh berries today. They’re also awesome with nut butter, any kind of assorted fruit, coconut cream or Greek yogurt.

Recipe Variations

To vary the recipe, try adding a Tablespoon of cacao powder (dark chocolate) or chocolate protein powder for a chocolate pancake.

You won’t need to add any sugar, thanks to the natural sweetness of the banana.

You can also add cacao nibs or nuts to make them crunchy.

They work great in shapes, or as crepes, just as long as you can flip them when they’re larger.

*Having a good quality pan is important. The different metals used in pans distribute heat in a variety of ways. I’ve had the best luck with ceramic pans and also with what I use now, a Scan Pan that is made with different metals that create a non-stick surface without the teflon, and distributes heat beautifully.

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 5-Minute Healthy Pancakes (gluten free, dairy free) appeared first on The Betty Rocker.

Plus we were super active. And for our activities, we needed fuel!

Anna and I are big fans of chocolate and were planning a mega hike up at Red Rocks that afternoon so we made this recipe and added some protein powder to boost the power of this delicious breakfast.

Chocolate Protein Waffles with Strawberries (gluten-free, dairy-free)

You will need: food processor (optional), measuring cups and spoons, waffle iron, spatula

4 eggs
1/2 cup canned coconut milk
2-3 T pure maple syrup
1 tsp vanilla extract
3/4 cup blanched almond meal flour
1/4 cup chocolate protein powder
1 T coconut flour
1 T cacao powder (optional)
1 tsp baking soda
1/2 tsp Sea salt

1. Blend eggs, coconut milk, vanilla, baking soda and sea salt in the food processor.

2. Add almond meal flour, coconut flour, chocolate protein powder and cacao powder and blend again.

3. Add 2 T maple syrup and taste. Add additional tablespoon if you’d like it a little sweeter. Your protein powder will have a little sweetener in it, so taste and see. When it comes to sweetener, even natural ones, add slowly to get just the right taste.

4. Heat your waffle iron and add cooking oil. Ladle or pour in batter. Cook evenly on both sides and pop out with a fork.

5. Toppings: so many possibilities! We topped ours with some grass fed butter, coconut cream (full fat coconut milk), a little maple syrup and some fresh strawberries.

Get more of my healthy, delicious recipes with a complete Meal Plan to follow!

The post Chocolate Protein Waffles with Strawberries and Coconut Cream (gluten free, grain free, dairy free) appeared first on The Betty Rocker.

Everyone knows how I feel about breakfast! I could eat it 3 times a day…

This is my new overnight oatmeal recipe and it’s so good! Best of all, it takes very little time to prepare because most of the work happens while you’re sleeping!

I’ve topped mine with a dollop of plain, full-fat Greek yogurt which I do well with occasionally despite mostly keeping it dairy-free.

The key here is preparation – with your grains, using a soaked or sprouted grain keeps them gentle on your stomach by breaking down the hard-to-digest glutens.

With dairy, fermented products act in the same way for the hard-to-digest lactose.

All forms of oatmeal derive from oat groats, which are whole, unbroken oat grains. When you’re at the grocery store, you want to look for “steel cut oat groats” or “rolled groats” (sometimes called “rolled oats” or “old-fashioned oats”). These oats were sent through a rolling machine, producing thick flakes of oatmeal, and are the most wholesome option.

The flatter groats are rolled, the more processed they become. Do yourself a huge favor and avoid the 5-minute oats, the quick-cook oats, and definitely those processed instant oatmeal packets that come in a box.

Processing grains removes many of the vital nutrients and reduces the amount of fiber the whole grain contains. And we want that fiber! It’s fiber that allows for a slow, steady release of energy after you eat the oats, and it’s fiber that stabilizes your blood sugar.

You can read more about overnight oats, oat groats, and how to properly prepare this special, nutrient-dense grain here.

Apple Spice Overnight Oatmeal

Yield: 3-4 servings
medium saucepan, cooking spoon, measuring cups and spoons

The night before:

• 3/4 cup steel cut oats
• 1 cup filtered water
• 2 T acidic medium (any of these: yogurt, apple cider vinegar, lemon juice, etc.)

Additional ingredients:

• 3 servings (90 grams) I  Vanilla Protein or protein powder of choice
• 1/3 cup unsweetened almond milk (or non-dairy milk of choice)
• 1 apple, cored and diced
• 1 tsp cinnamon
• 1 T maple syrup

Directions:

1. Place oats in a large bowl and cover with 1 cup water, and add in your acidic medium.
2. Cover and leave on the counter (not the fridge) for at least 7 hours, but no longer than 24 hours.
3. After soaking, rinse and strain off any excess liquid and set the oats aside.
4. Combine soaked oats with 1 cup fresh, filtered water on the stove top. Allow to simmer for 10-12 minutes, stirring occasionally.
5. Add protein powder and almond milk. Stir until well combined and continue cooking another 1-2 minutes.
6. Remove from heat and stir in the cinnamon, apple, and maple syrup.
7. Let cool, cover and store in the refrigerator. It’s also ready to eat right away, and can be served with some additional fruit, almond milk, Greek yogurt or other toppings.

Check out the Body Fuel System for a 6-week done for you eating guide and meal plan!

The post Cinnamon Apple Spice Overnight Oatmeal appeared first on The Betty Rocker.

This weekend I turned on the radio and puttered around the kitchen in my PJ’s putting this deliciousness together.

I absolutely love the texture of these pancakes, they hold together beautifully and have a light, mild flavor.

You could add a little maple syrup or honey to the batter, but I’d recommend using a lightly sweetened or flavored protein powder like I did and adding honey and extra berries on top when they’re done.

I’ve added some easy modifications for you in case you’d like to leave out the dairy (can be easily done), or leave out the protein powder.

Berry Protein Pancakes

Yield: 2 servings
You will need: measuring cups and spoons, mixing bowl, whisk, skillet, spatula, cooking oil spray

1/2 cup almond meal flour
1 serving (30 grams) I Vanilla Protein
1 tsp baking soda
1/2 tsp nutmeg
1 T chia seeds
3 T almond milk (or other milk)
1 T Greek yogurt (for dairy-free, use another T of non-dairy milk, full-fat coconut would be fabulous)
2 eggs (to make this vegan you can substitute 2 T chia seeds and soak them in 1/2 cup water for 10 minutes)
Fresh (or frozen) berries 1/2 cup-3/4 cup

1. Measure almond milk and yogurt into a liquid measuring cup and add chia seeds and let them soak while you’re doing step 2.

2. Mix almond meal flour, protein powder, baking soda and nutmeg together in a bowl.

3. Beat in eggs.

4. Pour chia seed mixture into the flour and egg batter, and whisk together. You’ll have a lovely, fluffy batter.

5. Heat a skillet to medium and add coconut oil, olive oil, avocado oil or oil of your choice.

6. Spoon or ladle batter into the skillet (be conservative with your pour, as this batter spreads out). Drop 3-4 berries onto each pancake and cook until small bubbles form and the edges begin to brown. Flip and cook on the other side.

7. Serve with additional berries, a little honey if desired and additional Greek Yogurt. Enjoy!!

These pancakes are sugar-free, gluten-free, can be easily made dairy-free, and vegan and grain free depending on what kind of protein powder you use.

Share your variations in the comments, and let me know if you have any questions! Have a wonderful day and happy eating!

Check out the Body Fuel System for a 6-week done for you eating guide and meal plan!

The post Gluten Free Berry Protein Pancakes appeared first on The Betty Rocker.

I love trying new things for people I care about, it’s a great motivation – not to mention one of my favorite things to do when I have company is to treat my guests to a healthy and delicious breakfast in the morning.

Laura has a nut allergy, and I wanted to take the opportunity to try making a gluten-free pancake that didn’t rely on nut flour or nut butter.

They cook beautifully and have an incredible texture – great for kids, visitors, and you! We added a little fresh coconut milk as a topping along with some dark chocolate chips – it was awesome!

Chocolate Chip Raisin Cookie Pancakes

Yield: 2 servings
You will need: mixing bowl, measuring cups and spoons, skillet, spatula

1 egg
1/2 cup applesauce (unsweetened)
1 tsp baking powder
1/2 tsp sea salt
1 tsp vanilla extract
1 T olive oil
1/3 cup + 2 T coconut milk
1/2 cup + 1 T flaxseed meal
1/4 cup gluten-free flour blend* (buy your own** or try my blend below)
3 T dark chocolate pieces
3 T raisins

1. Mix egg, applesauce, salt, baking powder and vanilla.
2. Stir in oil and coconut milk.
3. Measure in flaxseed meal and flour.
4. Fold in Chocolate and raisins.
5. Heat your skillet to medium and add coconut oil. My batter was a little thick so I added an extra tablespoon of coconut milk – and used my spatula to flatten them out on the pan.
6. Cook until small bubbles form, then flip and cook until done.

*Home made Gluten free flour blend

1 cup teff flour
1 cup brown rice flour
2/3 cup tapioca starch
1/3 cup potato starch
1 tsp xantham gum

Mix together in a large bowl. Store in a ziplock bag or airtight container. I keep mine refrigerated.

**Keep in mind you cannot always swap different flours around – for example, coconut flour behaves very differently than nut flour and regular gluten free flour. Gluten free recipes made with gluten free flour can be replaced with regular wheat flour, but not other flours.

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 Chocolate Chip Raisin Cookie Pancakes (gluten free, dairy free, nut free) appeared first on The Betty Rocker.

Oatmeal is one of my favorite breakfast staples. But I don’t go for the quick oats, or packets of sodium and sugar packed instant oatmeal – I buy old fashioned, Irish oatmeal, also known as steel-cut oats because I want ALL the fiber, lasting energy, and vitamins and minerals the oat in its natural form provides.

Oat groats are the harvested oat grain in its natural form, and “steel cut” refers to the steel blade that’s used to cut them into even-sized pieces.

(For a breakdown of all the different types of oats, read this)

Oats are digested slowly, keeping blood sugar levels stable and are an excellent long-lasting energy source.

Like all grains, proper preparation makes all the difference in how our body processes them – which is why ancient cultures soaked or sprouted their grains before consumption which helps make digestion easier while retaining all the gut-healthy fiber and other nutrients that fuel our bodies with lasting energy.

Initially, that might sound like more work, but it actually saves time! Pre-soaking your steel cut oats overnight makes the cooking time far less than what you’d need to cook the same kind of whole oats in one go.

Here’s what I do:

Overnight Oatmeal

Yield: about 4 Servings
You will need: measuring cups and spoons, saucepan with a lid, mixing spoon
KEY: T = tablespoon

The Night Before:

1 cup oats
2 cup filtered warm water
2 T of an acidic medium of your choosing (i.e. lemon juice – I most commonly use this – apple cider vinegar, yogurt, or kefir)

1. Place oats in bowl, and cover with warm water acidic medium.
2. Cover and leave on the counter  (NOT in the fridge!) for at least 7 (but no more than 24) hours.
3. The Next Day: Strain off soaking water from the oatmeal and give the oats a quick rinse with fresh water.
4. Combine soaked oats with 1-1.5 cups of fresh, filtered water on stovetop. Allow to simmer for several minutes, stirring occasionally.
5. Remove from heat, and add in/top with anything that sounds good to you, like nuts, fruits, spices, seeds, honey, raisins, or maple syrup. (What you don’t eat right away can marinate in those flavors while you store it in the refrigerator.)

I always make extra so it’s an easy grab and go breakfast or snack that I have on hand for a few days.

REHEATING  – A lot of you have asked the same question below about whether you should reheat your oats the next day or eat them cold. This is personal preference, there’s no rule Do what is the most enjoyable for you. Sometimes I enjoy reheating them, other times I’ll just eat them cold with berries and coconut milk and hemp seeds. They’re delicious either way.

Try blending your overnight oatmeal with some protein powder, frozen or fresh fruit, and a little almond milk in the blender to make a Unicorn Bowl!

Choosing your oats

All oats start off as oat groats which is the whole, unbroken grains. What differentiates steel-cut, rolled, and instant oats from another is simply how much the oat groat has been processed.

Steel cut oats are the least processed of the three types, and are the product of when the whole oat groat (in its natural form) is cut into several pieces with a steel cutter. They feel hard and look like small pebbles. They contain the most fiber, and benefit from the overnight soaking method so they absorb water, soften and then cook quickly the next day (using the process described above) so you can easily digest them while still getting all the fiber and other healthful nutrients.

Whole oats or old-fashioned oats are the product of when the oat is cut and flattened into slightly textured discs and steamed to make them soft and pliable. This is probably the one you have seen the most. They contain less fiber than the steel cut oats, but take longer to cook than instant oats.

Instant oats or quick oats are pre-cooked, dried, and then rolled and pressed making them the most processed of the three types, with the least amount of fiber and the quickest to cook. Many instant oats come in packages with added sugar and flavors, so be mindful of that if you’re using them.

(For a breakdown of ALL the different types of oats, read this)

Processing grains removes many of their vital nutrients and reduces the amount of fiber the whole grain contains. And we want that fiber! It’s fiber that allows for a slow, steady release of energy after you eat the oats, and it’s fiber that stabilizes your blood sugar. Not to mention, fiber is essential for good gut health and a healthy digestive system.

Additionally, keep in mind that whole grains can sometimes cause digestive issues when prepared quickly. Grains naturally contain a variety of enzyme inhibitors that can interfere with digestion and put stress on the pancreas, sugar complexes the body can’t break down, hard-to-digest proteins like gluten, and irritating tannins.

These substances are not meant to harm us – they are simply part of the plants’ protection adaptations to prevent premature sprouting – but they can have harmful side effects if consumed in large quantities over time.

So what to do? Well, to make grains easier for our system to process so we can utilize all of their wonderful nutrients and energy, we simply need to take simple steps to imitates nature’s process: they need a little warmth, a little time, and a bit of acidity to sprout properly.

Soak, Sprout or Ferment

This brings us to our next step, an important one rooted in ancient traditions from around the globe. Our ancestors knew what modern society has all but forgotten: that soaked, sprouted and fermented grains reap bigger benefits!

Soaking, sprouting or fermenting your grains for as little as 7 hours allows for the breakdown of the harder to digest outer protective coating of the grain, the neutralization of enzyme inhibitors, and the dismantling of the complex gluten-protein (in gluten-containing grains) into simpler components, all of which add up to easier digestion, increased nutrient intake, and more energy.

Including this prep step also adds beneficial enzymes to the grain, noticeably increasing the amount of B vitamins (which have a host of benefits, like helping us convert food into fuel!)

What’s more, soaking effectively begins pre-digestion of a grain so that your body doesn’t have to struggle with handling it, and can focus on enjoying that long-lasting, stable energy you get instead.

These days, it’s pretty common to know someone (or be someone!) who chooses to eat a gluten-free diet. Sometimes that’s a well-thought out plan, but sometimes, it’s an unnecessary trade-off. A big reason many people feel better going “gluten free” is because they stop eating so many processed breads and cereals, and become more aware of eating more whole food based products.

But as this trend caught on, more and more products were made with a “gluten free” label and they were made with more processed ingredients and sugar too, meaning you were still potentially getting an extra load of work for your digestive system and would have done better with a whole grain – regardless of its gluten content – than a packaged pre-made version of it with all the additives.

The body can handle some gluten just fine, but eating it in an abundance of it day after day along with processed meats, rich dairy foods and sugar (none of which are a big deal in moderation) can just overload the body’s capacity to process and break it all down, leading to inflammation of the gut lining and problems with digestion, nutrient absorption, elimination and more.

This may not apply to you at all, so take it with a grain of salt – like everything.  Just keep in mind that the less processed your food is, the easier it is for your body to assimilate it. Genetic preferences, food intolerances and food allergies notwithstanding of course (and getting bloodwork done to see what your genes have predisposed you to, or getting a food intolerances test done can be very illuminating).

Sometimes, what is ACTUALLY needed is to simply add this pre-step to your food prep or to look for products that do.  Have you ever tried Tru Roots sprouted quinoa or Ezekiel sprouted grain bread? You can find the bread in the freezer section at Whole Foods, Trader Joe’s, and many other grocery stores.

I know lots of people who have had luck transitioning from a gluten-free diet to a soaked/sprouted/fermented diet, so experimenting might be something to keep in mind!

Remember though, just like “gluten-free” doesn’t automatically mean “healthy,” neither does “sprouted.” Nutritional theory, information, and best practice is an ever-evolving science, and we are each unique in our physiology, so YOU are the expert on your body and your health.

Always, always read the food label, and be aware of what else is in your gluten-free or sprouted product – if it’s lots of added sugar, you probably want to re-think it.

I’d love to hear about your experience – have you experimented with eliminating gluten, eliminating grains, trying out sprouted or sourdough breads, fermented or sprouted grains, or have an opinion?

Be sure to leave your thoughts in the comments below.

Food References mentioned in the post:

• Sprouted Quinoa
• Germinated Brown Rice
• Ezekiel Sprouted Grain Bread

For further reading, I recommended: Weston A. Price Foundation: Be Kind to Your Grains….and your grains will be kind to you

For a full plan to incorporate healthy meals to support your active lifestyle, check out my EATING GUIDES!

The post Overnight Oatmeal: How to Enjoy Grains the Healthy Way appeared first on The Betty Rocker.

I used banana in the batter, and these waffles are naturally sweet and delicious, leaving you a lot of options for toppings.

I topped mine with some raspberries, cacao nibs, and raw probiotic coconut milk (got it at the Farmer’s Market locally) – you could also use regular full-fat coconut milk or coconut yogurt – or regular yogurt.

I’ve played around with making my own “probiotic coconut yogurt” using a yogurt maker, some full fat coconut milk and probiotics – it’s pretty good, but not as thick as I like, so I’m going to keep experimenting.

This recipe took me no time at all to throw together and totally satisfied my appetite – so no matter what you’re using for a topping you’re sure to enjoy these tasty waffles.

Chocolate Protein Waffles

Yield: 1 serving
You will need: measuring cups and spoons, mixing bowls, whisk, waffle iron, cooking oil spray

1 T + 1 tsp coconut flour
1 serving (33g) Vanilla Egg White Protein Powder (I use egg white protein powder in some of these waffle/pancake recipes because I like the texture, but I think something like I Chocolate Protein would work great too!)
2 T cacao powder (cocoa powder is okay too, but look for the raw cacao next time!)
1/4 tsp baking powder
1 tsp pure vanilla extract
1 egg
1 banana, mashed (or 1/2 cup unsweetened applesauce)

1. In a medium sized bowl, combine coconut flour, protein powder, cacao powder and baking powder and mix together.
2. In a separate bowl, mash banana. Add egg and vanilla extract and mix well.
3. Combine the wet and dry ingredients and stir.
4. Heat and oil your waffle iron as per its instructions.
5. Cook for 3-5 minutes, or until crispy.
6. Remove from waffle iron and serve with desired toppings.

Check out the Body Fuel System for a 6-week done for you eating guide and meal plan!

The post Chocolate Protein Waffles (gluten-free, grain-free, dairy free) appeared first on The Betty Rocker.

This recipe makes a tender, moist and delicious pancake –  and while I will continue to play with this recipe you should definitely try it out.

I love using pumpkin as a base for its nourishing complex carbohydrates that have plenty of fiber. And warm spices like cinnamon and cloves just seem to add the perfect compliment to any pumpkin dish – pancakes being no exception!

Pumpkin Spice Pancakes

gluten free, dairy free, grain free

Yield: 8-9 small/medium pancakes (2 servings)
You will need: mixing bowl, whisk, measuring cups and spoons, skillet, spatula, cooking oil

3 eggs
3/4 cup pumpkin purée
4 T flax seed meal
1/2 tsp baking powder
3/4 tsp cinnamon
1/2 tsp ground cloves
1/2 tsp ginger
1 T demerara sugar or coconut sugar or other natural sugar
2-3 tsp maple syrup (taste the batter til it’s just sweet enough to balance the pumpkins and spice)
2 T almond milk
sprinkle sea salt

1. Blend everything in a small bowl or blender.
2. Add the sugar/syrup close to last to taste your batter and achieve desired sweetness.
3. You may add a bit more almond milk if the batter seems too thick, the eggs and the flax will really make a nice sticky blend.
4. Cook on a heated skillet (I used a bit of coconut oil) evenly on both sides – medium heat and keep an eye on them they are dense from the pumpkin but will cook.
5. Serve with berries (we had frozen) a bit of chopped almonds and some pure maple syrup or honey if you like.

Let me make healthy eating easy for you! Take my Eating Type Quiz!

The post Pumpkin Spice Pancakes (gluten free, dairy free, grain free) appeared first on The Betty Rocker.

I woke up craving something I have never had, how the heck does that even happen?

Started mixing things in a bowl and ended up with this totally delicious end result. I was so pleased at the taste and texture of this recipe I couldn’t wait to share it with you!

If you’re like me, you’ve got a half used can of pumpkin in the fridge this time of year haha and it’s fun to come up with recipes to use it!

This recipe is a great way to start your day, kefir and eggs are both excellent sources of protein and the cinnamon raisin bread is a low-glycemic complex carb that is sprouted, meaning some of those tough-to-digest proteins in the grains are partially broken down making it easier for your body to assimilate the nutrients it contains.

Pumpkin Spice French Toast

Yield: 1 serving
You will need: can opener, shallow dish, skillet, spatula, whisk, measuring cups and spoons

1/4 cup pumpkin (canned or puréed cooked fresh)
1 egg + 1/4 cup egg whites (I buy a carton of egg whites each week to stretch out my eggs)
1/4 cup Kefir (Greek yogurt or coconut yogurt would also work, or use a non-dairy milk like almond milk)
1/2 tsp pumpkin pie spice*
2 slices GF or Sprouted Grain bread

*Optional make your own pumpkin spice blend:

2 T cinnamon
2 T ground ginger
2 tsp nutmeg
1/2 tsp ground cloves
1/2 tsp allspice

Measure into a ziplock bag or small container and mix together. Store in a cool, dry place.

1. Mix.

2. Soak your bread on both sides, and cook in a preheated skillet until golden brown on each side.

Topping:
Chopped nuts (optional)
2 tsp honey

Check out the Body Fuel System for a 6-week done for you eating guide and meal plan!

The post Pumpkin Spice French Toast appeared first on The Betty Rocker.

My favorite season of the year is back! I absolutely love Fall. The weather gets cool enough to wear light jackets and close-toed shoes, I can actually go for a run outside in the afternoon without melting, Halloween is coming, and fresh pumpkins are available again!

Now some people will tell you that their favorite thing about Fall is the Pumpkin Spice Latte – and it is a delicious drink – but I think I have something EVEN better – especially for all of you dark, rich espresso lovers out there who could do without the sugar bomb in a glass.

Allow me to introduce my all new Pumpkin Spice Protein Parfait, the perfect way to start your day on a Fall morning. It’s balanced with clean, nutrient-dense carbohydrates, a full serving of healthy protein, and just the right amount of sweetness and spice.

Pumpkin….

• Will help you recover after a tough workout. It has even more potassium than a banana – 564 mg compared to 422 mg(banana). A little extra potassium helps restore the body’s balance of electrolytes after a heavy workout and keeps muscles functioning at their best.
• Pumpkins contain healthy fiber. A fiber-rich diet helps us eat less, which can support fat loss.
• Saves your eyes – Pumpkins contain more than 200% of your recommended daily intake of vitamin A, which aids vision, particularly in dim light, according to the National Institutes of Health.
• Can defend against cancer – A rich source of the antioxidant beta-carotene, which may play a role in cancer prevention according to the National Cancer Institute.

Pumpkin Spice Protein Parfait

Yield: 1 serving
You will need: jar or tall glass, small bowl, measuring cups and spoons, cutting board, knife

1/2 cup Overnight Oatmeal
1/4 cup canned pumpkin
1/4 tsp nutmeg
1/4 tsp cloves
1/4 tsp ginger
1 serving (33 grams)  vanilla egg white protein powder (or other vanilla protein powder)
1 1/2 T chopped pecans
1/3 cup Greek yogurt, coconut yogurt or non-dairy creamy topping of choice
1/3 cup frozen or fresh blueberries

1. Begin by mixing pumpkin, spices and protein powder in a bowl until combined. Give it a taste, you can adjust your spices to suit – it would be great with cinnamon, or more nutmeg, or try adding some cardamom instead of the nutmeg!
2. Layer most of your oatmeal in the bottom of the cup. Of course this depends on the size of your cup – mine was wide at the bottom and narrow at the top. Yours may be opposite. Plan accordingly
3. Layer pumpkin mixture over the oatmeal.
4. Layer with chopped nuts.
5. Layer with yogurt.
6. Layer with berries. I used frozen blueberries that I had warmed up so they got really gooey and delicious.
7. Top with remaining oatmeal.
8. Top with remaining pumpkin.
9. Top with nuts.
10. Add a dollop of yogurt.
11. Garnish with a few nuts.

You could stack your parfait lots of different ways, use different fruit or nuts, leave out the Greek yogurt if you don’t do dairy – but be sure to try some version of this awesome combination soon!

Voila! Amazing breakfast! Not only is it beautiful, it’s extra good for you. Need more reason to opt for real pumpkin over a #PSL?

Also check out my Pumpkin Protein Muffins – they’re one of my most popular Fall recipes!

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 Pumpkin Spice Protein Parfait appeared first on The Betty Rocker.

I was totally craving peanut butter the other day, and decided to try my hand at a variation of one my favorite breakfast foods growing up: crepes!

My recipe has some protein powder to make these extra nutrient-dense (and extra delicious in my opinion), and while I was initially worried that they might not roll up well you can see the texture is perfect.

I used to be afraid to eat fat, because I thought it would “make me fat” but that is a total fallacy – there are some types of fat that are pretty bad for us, like the trans fats and hydrogenated oils that come in processed, frozen and many packaged foods – but the whole foods that contain fat are important to our bodies for many reasons.

(Read my Healthy Fat 101 Post right here for more about how fat supports your body, the best sources of it, and how to avoid thinking you need to eat “low fat” all the time)

Good fats, like the ones found in coconut oil and nut butter (and nuts, fatty fish, avocados and many other whole foods) help us feel full, preventing over eating and promoting healthy food intake. Fats increase our body’s ability to absorb nutrients and vitamins from other foods, and form an important component of many body processes – not the least of which is our cell membrane.

• Nut Butter: You could swap peanut butter out in this recipe for another kind of nut butter or even sunbutter if you’re nut-free. Be sure to read your labels when buying any nut butter – the ONLY thing that should be listed on the ingredients is the nuts, and optionally a little salt.
• Coconut oil – the other healthy fat found in this recipe – contains a type of saturated fat composed of medium chain triglycerides (MCT) which are more quickly broken down and metabolized by the liver than long chain tryglycerieds.  Studies have found that consuming this type of fatty acid reduces appetite – which can help prevent weight gain from overeating.

Enjoy the recipe, and let me know if you make it!!

Peanut Butter Protein Crepes

Yield: 1 serving
You will need: measuring cup and spoons, mixing bowl, whisk, skillet, spatula

1 T peanut butter (or other nut butter)
1 tsp coconut oil
1/4 cup egg whites
1 tsp vanilla
1 serving (30 grams) I Vanilla Protein
1 banana
1/4 tsp salt
1/4 tsp cinnamon

Peanut Butter Topping

1 T peanut butter
1 tsp coconut oil

1. Combine peanut butter and coconut oil in a glass measuring cup or bowl and microwave for 15-20 seconds. Stir together.

2. Add peanut butter and coconut mixture to a blender or food processor, and add egg whites, vanilla, protein powder, banana, salt and cinnamon. Blend until an even batter forms.

3. Heat a medium-sized skillet to medium and coat lightly with coconut oil. Pour about 1/4 cup batter into the center of the pan, and tilt to spread the batter evenly into a circle.

4. When bubbles begin to form in the surface of your crepe, slide a metal spatula beneath it and turn to cook quickly on the other side. This recipe makes approximately 4 crepes.

5. Prepare peanut butter topping following the same method as step one.

6. Layer berries down the center of a crepe and roll up around it, drizzling a little of your topping over all. Serve and enjoy!

Garnish with fresh berries.

Love having healthy meals ready to go so you can enjoy great energy, stable blood sugar, support your immune system and sustainably burn fat off? Get the support of a healthy eating meal plan, and enjoy weeks of done-for-you meal planning, healthy recipes, grocery lists and prep steps.

Shop Meal Plans

The post Peanut Butter Protein Crepes (gluten and dairy free) appeared first on The Betty Rocker.

I decided to turn my waffle batter into pancakes, and if you have a waffle iron please try these out in it and let me know how they do.

By the way, this batter has no added sugar, is completely gluten free, dairy free and has the taste and texture of chocolate donuts

Chocolate Strawberry Donut Protein Pancakes

Yield: 2 servings
You will need: measuring cups and spoons, mixing bowl, whisk, skillet, spatula

1 T + 1 tsp coconut flour
1 scoop (33 g) vanilla egg white protein powder (there is a little stevia in the Jay Robb vanilla egg white protein powder – also, egg white protein powder gives this recipe its donut texture. You can use a different protein powder and still make a great recipe, but it will change the texture slightly)
1/4 tsp baking powder
2 T cacao powder
1/2 cup unsweetened applesauce
1 tsp vanilla extract
1 egg
3 T almond milk

1. Measure coconut flour, protein powder, baking powder and cacao in a bowl and mix well.
2. Add applesauce, vanilla, egg and almond milk and blend.
3. Heat a medium skillet and coat with cooking spray. Ladle batter into the skillet in 4 equal sized portions.
4. Cook until small bubbles appear in the surface and flip to cook briefly on the other side.
5. Serve with sliced strawberries, unsweetened coconut flakes and cacao nibs for an especially delicious breakfast!

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 Chocolate Strawberry Donut Protein Pancakes (gluten and dairy free) appeared first on The Betty Rocker.

Whether it’s plant-based, raw, paleo or vegetarian – people with different eating preferences have been getting creative with food for years. It is important not to get stuck in food ruts – and to remember to include a broad spectrum of nutrients in our daily intake to increase our nutrient range.

I love my Whole Betty I Vanilla Protein Powder – it’s plant based, organic, and has just the right amount of sweetness with vanilla flavor to compliment recipes like muffins, pancakes and today, French toast.

Strawberry French Toast

Yield: 2 servings
You will need: shallow baking dish, whisk, skillet, spatula

1 serving (30 grams) I Vanilla Protein Powder
1 tsp milled chia seeds (you can also grind whole chia seeds in the coffee grinder)
1/2 tsp cinnamon
1/4 tsp cardamom
1/4 tsp nutmeg
1/2 tsp vanilla
1/4 cup unsweetened almond milk
4 slices GF or Sprouted Grain bread
Strawberries, lavender if desired for garnish

Directions:
1. Combine dry ingredients and mix together.
2. Add almond milk and vanilla and stir. It will make a thick paste.
3. Soak bread. I was using some home made bread that was baked in mini loaf pans (I used 4 mini slices) – for one serving, 2 regular sized slices work well.
4. Cook evenly on both sides over medium heat in a little coconut oil.
5. Serve with fresh or frozen strawberries. I use frozen and defrost them so they melt like in the picture. It’s better than syrup! I had some fresh lavender and that’s what’s on top.

Shop Meal Plans to support your healthy body and healthy life!

The post Strawberry French Toast (gluten, dairy, and egg free) appeared first on The Betty Rocker.

Add a little avocado and/or fresh tomato for a beautiful, photo-worthy breakfast!

Macadamia Nut Pesto Rolls

Yield: 1 serving
You will need: food processor, cutting board, and knife

1 1/2 cups fresh basil (add spinach to stretch it out if you’re short on basil)
3 T macadamia nuts
3-4 cloves garlic, skin removed
2-3 T olive oil

Directions:
1. Wash and pat basil leaves dry. Place them in the food processor and pulse until evenly chopped.
2. Add macadamia nuts and garlic and blend until smooth. You may want to stop and scrape the sides down once or twice to ensure an even chop.
3. Add olive oil and blend. You may add more or less olive oil, depending on your desired consistency.
To assemble Omelette Roll
1. In a small bowl, whisk 2 eggs together until foamy.
2. Heat a medium sized skillet and coat with coconut oil.
3. Pour in eggs and cook until nearly cooked through. Flip and finish briefly on the sunny side.
4. Transfer your omelette to a plate and spread with 2 T pesto.
5. Roll up and garnish with tomatoes and sea salt.

Looking for some help making healthy eating easy? 

Take the quiz and find out your eating type!

The post Pesto Omelette Rolls appeared first on The Betty Rocker.

Why I didn’t have one in my kitchen is an interesting question…one I can only attribute to how many times I have moved. Today I had the satisfaction of waking up and making waffles!

Let me add the caveat that this was a lot more sugar than I normally eat…but sometimes it just has to be done!

And making my own, from scratch is the surest way I know to get the best nutrients in my body to balance out the sweet

Here’s my recipe….

Gluten Free Belgian Waffles

Yield: 4 servings
You will need: large and small mixing bowl, electric mixer, measuring cups and spoons, spatula, waffle iron

1 3/4 cups gluten free flour* (buy your own or try my custom blend below)
1/2 tsp sea salt
1 T baking soda
2 eggs, separated (see below for easy how-to)
1 T vanilla
1 3/4 cups almond milk
8 T unsalted butter – melted – (and please feel free to try coconut oil as well, I was just in the mood for the taste of real butter today!)

*Homemade Gluten free Flour Blend

1 cup teff flour
1 cup brown rice flour
2/3 cup tapioca starch
1/3 cup potato starch
1 tsp xantham gum

Mix together in a large bowl. Store in a ziplock bag or airtight container. I keep mine refrigerated.

To separate eggs, gently crack the egg over a bowl. Hold the halves of the shell and allow the white to run off. Pour the yolk into the empty half of the shell, as close to the yolk as possible allowing more white to run off. Go back and forth a couple of times until you’ve got just the yolk in one half of the shell. Be careful not to break the yolk! Place yolk in a separate bowl.

Heat your waffle iron to the desired temperature and pour about 1/4 of your batter into the center. Waffles take varying amounts of time to cook depending on your griddle – I like mine to be crispy on the outside – as I may have mentioned

Toppings I was craving were Nutella, berries and syrup….oh, so decadent! I ate about half of one of these and I was full!

What do you like to put on yours?

Looking to support your body from the inside out with whole foods?

Check out my Meal Plans-  complete with eating guides, weekly menus, grocery lists and cookbooks!

The post Gluten-free Belgian Waffles appeared first on The Betty Rocker.