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.

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.

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.

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 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.

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.

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.

When you’re short on time and dinner ideas, this one pan teriyaki salmon with vegetables is fast, balanced, and delicious! You’ll get quality protein and healthy fat from the salmon, and lots of vitamins, micronutrients and healthy carbs from the vegetables.

This recipe consists of three main ingredients: salmon, carrots and green beans. All of which are roasted in a delicious, homemade gluten free teriyaki sauce. I’ve also provided a vegetarian option if you prefer to not eat fish.

I love including salmon in my diet regularly, as it’s one of the most nutrient-dense foods you can eat! 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).

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.

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 One Pan Teriyaki Salmon appeared first on The Betty Rocker.

This one pan Lemon Mustard Chicken is so delicious and since most of the ingredients are pantry staples,  it’s an easy one to cook on a busy weeknight!

I’m a big fan of adding a lemons to my recipes because they are a great source of  Vitamin C, an essential vitamin that supports our immune system and helps prevent diseases such as cancer and diabetes (1).

This recipe also calls for parsley which is packed with Vitamin C as well as vitamins K and A,  folate and iron (2). You can enhance your iron absorption better with Vitamin C, so this is a great combo.

Because of its nutrient-rich antioxidant profile, parsley may offer health-protective benefits for the cardiovascular system, joints, and the digestive system (3).

So not only is this recipe good, it’s good for you! And if you prefer not to eat meat, I’ve included a Vegetarian option as well.

This goes great served with roasted vegetables, baked sweet potatoes or rice on the side for a complete nutrient dense meal. Enjoy!

Does this sound good? It’s easy to vary, add to or make just the way it is! Leave me a comment below and let me know if you make it and how it turns out – 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 Lemon Mustard Chicken appeared first on The Betty Rocker.

This past weekend was cold and snowy which had me craving something warm and nourishing. I thought I’d take advantage of being inside and experiment in the kitchen with a new recipe – perfect for cozy days.

I’m excited for you to try this delicious and easy “cheesy” broccoli soup! It’s gluten free, dairy free and can be made vegetarian or vegan with just a small adjustment to the recipe.

The “cheese” in this recipe comes from nutritional yeast which is a kind of yeast known as saccharomyces cerevisiae (1). It’s similar to the yeast that you would use for baking but it undergoes a different process, making it inactive.

Nutritional yeast is dairy-free and usually gluten-free but always be sure to check the labels. It’s also a good source of protein and fiber and contains selenium, chromium and B-complex vitamins (2) which are all important for a healthy digestive and immune system. As a result, nutritional yeast is a popular supplement for people with food allergies, sensitivities or who follow vegan and vegetarian diets.

It also makes a great addition to a variety of dishes, including soups, vegetables, and salads. Some ways to use nutritional yeast include:

• sprinkling it on popcorn instead of butter or salt
• mixing it into dishes that call for cheese
• adding it to a salad for a cheesy flavor
• stirring it into creamy soups for added nutrients (such as this recipe)
• adding it to scrambled eggs

Have you ever tried nutritional yeast? This recipe is a great way to experiment with it if you’re new to it. Be sure to check in with me and let me know if you make this soup and how you like it!

Happy cooking! Let me know how your soup turns out in a comment below – 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 “Cheesy” Broccoli Soup appeared first on The Betty Rocker.

I’ve been experimenting with new recipes in the kitchen lately and this one was too good not to share!

This Roasted Red Pepper Chicken is so easy to make, and you don’t need many ingredients. You could serve this over a salad, over quinoa, rice or potatoes, or enjoy it just the way it is.

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.

This recipe is not only good, it’s also good for you!

Red peppers are a great source of antioxidants such as Vitamin C, which is vital to a properly functioning and healthy immune system (1) – something we can all benefit from.

Garlic, especially raw, is rich in sulfer compounds. Sulfur compounds are important in our diet as they help regulate our blood pressure (2). Garlic can help improve your iron metabolism, and may help regulate fat cell production. (3)

Basil 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. (4)

And whether you choose to use chicken or tempeh in this recipe, you’re guaranteed a serving of protein to help restore and repair your muscle tissue and reduce night time cravings.

Enjoy! Let me know below if you make this 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 Roasted Red Pepper Chicken appeared first on The Betty Rocker.

Who says you can’t enjoy pizza and nourish your body at the same time?⁣
⁣
This delicious pizza recipe is gluten and dairy free plus with the addition of Full Body Collagen it helps protect your joints, skin, and bones! And the best part? It’s done in less than 30 minutes.

I hope you enjoy it! Let me know how it turned out and what toppings you put on yours – I love hearing from you!

The post One Dish Mini Pizza appeared first on The Betty Rocker.

Not only is this recipe easy to make, it’s also packed full of nutrients that fuel your body and nourish you from the inside out.

I started eating clams more often thanks to my friend Dr Alan Christianson who reminded me how iron-rich clams are, and how important it is as a woman – especially an active woman – to be getting plenty of iron from the foods I eat.

Featured in the dish….

CLAMS

While I first think of clams as a great protein source – and they are (3-ounce serving of steamed clams contains 22 grams of protein), just one serving contains 24 milligrams of iron (132% of the recommended daily value) (1).

Iron is an essential mineral in our bodies that makes up different proteins and enzymes, including hemoglobin and myoglobin, both of which help carry oxygen in the blood. Iron is an important component of muscle tissue that also impacts energy levels and athletic performance (2).

Clams are also high in Vitamin C and Vitamin B12, which plays a vital role in brain and nervous system functioning (3).

B12 has been shown to fight chronic fatigue and help improve your sleep-wake patterns giving you a better, more restful nights sleep (4).

Vitamin C is a necessary nutrient and antioxidant that allows the body to make collagen, an essential building block for healthy bones, teeth and skin. This is why I always recommend including it when consuming collagen or in this recipe, bone broth (5).

BONE BROTH

Bone Broth is broth made from stewed bones and connective tissues. Every indigenous society I have studied uses the whole animal, not just the meat. This is less wasteful, more respectful, and also delivers important micronutrients to your body that work together to create cellular symbiosis and lasting health.

Collagen and gelatin can boost your immune system, fight inflammation, strengthen your bones and teeth, and is good for your hair, skin, joints and nails (6).

Consuming collagen in any form- in a broth or as a powder- can be a great way to supplement the collagen that your body already makes on its own and help promote healing in the intestines and improve the function of your gut which is important for your overall health (7).

There are a lot of different brands of bone broth out there so I always recommend that you buy one that comes from grass fed beef or cage free chickens, is non-GMO, and free of gluten, dairy, soy, artificial flavors or dyes.

Whether you choose to use clams and bone broth or a different protein and chicken/vegetable stock, you will still reap the benefits of zucchini, garlic and tomatoes. All of which are packed with vitamins, minerals and anti inflammatory properties to keep you healthy and support your body in all that it does for you (8, 9, 10)!

Delicious AND nutritious! 

Easy One Pot Stew

Yield: 5 servings
You will need: stock pot, knife, cutting board, measuring spoons
Key: T=Tablespoon; tsp=teaspoon

Ingredients:

• 1 T avocado oil
• 2-3 cloves garlic, minced
• 1 onion, diced
• 2-3 10 oz. cans of baby clams, drained *
• 2 zucchini, diced
• 3-4 small/medium carrots, diced
• 2 cups bone broth**
• 1 can fire roasted tomatoes
• spices of choice to taste ***
• 1 tsp sea salt
• 1/4 cup cilantro or parsley, chopped

Instructions:

1. Add the oil to your stock pot and heat on medium for a couple of minutes. Once the oil is warm, add your garlic, onions and sea salt and sauté until translucent.
2. Add the zucchini and carrots and cook on low until veggies are tender, about 5 minutes.
3. Add the baby clams, bone broth, roasted tomatoes and your spices of choice and mix together.
4. Cook on low for 15-20 minutes.
5. Serve and top with cilantro or parsley.

*You can use any protein you would like here- chicken, ground turkey or beef and even tempeh or beans if you are a vegetarian. However your cooking times may vary depending on what you choose. If you are doing chicken or ground meat, I recommend sautéing that separately first for a fews minutes to brown the meat before adding in the rest of the ingredients. 

**If you are vegetarian you can swap this out for vegetable broth. 

***I like to add turmeric and curry powder but feel free to play around with this! Dried oregano and basil would be delicious or even chili powder, paprika and cumin for a Mexican twist. It’s so versatile!  Start with 1-2 tsp of each seasoning and add from there depending on how much flavor you like. 

I hope you enjoy this quick and healthy meal! 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 me help you make eating healthy easy with 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 post Easy One Pot Clam Stew appeared first on The Betty Rocker.

Figuring out WHAT to eat, grocery shopping and then having the time to cook with recipes that require a lot of preparation and ingredients can be overwhelming.

So here is a week’s worth of dinner recipes for you (vegetarian versions too) so you can simplify your week Betty Rocker style – with foods that nourish your body, support your workouts, and make you feel and look your best!

How I Plan My Week

1: Choose Your Foods

A great way to get started when it comes to healthy eating is to think of what the best options are for you of the primary macronutrients – which proteins to base your meals on, what carbs you’ll want to include, and which fats will work well with your choices.

You can also be thinking of how to incorporate greens and micronutrients into your week as well (essential greens, and foods from the other macro categories that have minerals and vitamins we want).

Each of our bodies respond to food differently. Eating is such an intimate communication we have with our body. In order to truly thrive with the best energy and support ourselves for a long, healthy life we need to pay close attention to how foods make us feel.

If you aren’t sure what works well for your body, consider taking a home food sensitivity test like this one from Everly Well, or asking your doctor to do a test for you.

Even with a baseline of whole foods, different things work for different people at different times (there is no “one perfect diet”) – so be open to checking in with yourself at minimum annually to see where you’re at.

There are many ways to test your system to see what foods might be irritating to your body, and it’s also a good idea to see how your gut health is faring to be sure you’re able to absorb the nutrients you’re eating and that there is no inflammation blocking you from optimal function. I work with a functional medicine doctor to keep tabs on these types of things.

With or without these tests, trust your intuition and listen to your body. I suggest creating a list of foods that you like for each nutrient category. When you do this, you can more easily look for recipes to base your meals on, and simply swap proteins, carbs, fats and greens in and out of recipes you find, and have even more control of your eating.

If you write this down, you can more easily add foods to it that you come across and discover you like, and make note of things you liked but actually didn’t sit well with your digestive system.

2: Choose Recipes that Incorporate the Foods and Nutrients Your Body Needs

Once I’ve identified the options for those nutrient categories, I start figuring out the meals/recipes I’ll want for each meal time.

When planning for the week, think about:

• 2-3 breakfast options you like (just click here for some great options from the blog)
• A few entrees that could double as dinner or lunch (I’ve got you covered below)
• A couple smoothie ideas that have complimentary ingredients to give you variety with your greens
• A snack (mini-meal) option that has all the same nutrients you’d get in a meal, like home made pumpkin protein muffins or these lemon protein bars that are easy to eat and great to grab when you go longer between main meals.
• 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 pre-made easy to grab sweet potato chunks…

……and then make your grocery list around that.  You can find the recipes for my favorite green salad and sweet potato discs, plus watch me make shake-n-bake chicken (another fast, easy entree) in this simple meal prep class.

Here is a sample of 3 days from Week 1 of the 30-Day Challenge Meal Plan:

You don’t have to follow this menu template to be successful. You could mix and match the recipes, swap out some of the ingredients, change the order of the meals, or even eat out and simply base what you order on some of these suggestions.

What’s most important is making whole foods your baseline, and noting that you are eating the key nutrients with each of your meals so you are full and satisfied, with plenty of energy to fuel your workouts and healthy life!

Just below, you’ll find the entree recipes from Week 1 of the Meal Plan for:

• Healthy Chicken Nuggets
• Chickpea Nuggets (vegetarian)
• Turkey Burgers
• Black Bean Burgers (vegetarian)
• Baked Fish with Herbs and Veggie Medley
• Baked Tempeh with Herbs and Veggie Medley (vegetarian)

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.

Every time you eat, you’re creating the foundation and tissue that make up the shape and structure of your body – and every time you exercise, you’re simply putting the finishing touches on the beautiful physique you’ve sculpted with what you put in your mouth!

I hope you enjoy these recipes as much as I do!  You can find the rest of the recipes for Week 1 plus an additional three weeks worth of delicious recipes and a healthy dessert guide all inside of the 30 Day Challenge Meal Plan!

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 3-Day Easy Eating Guide with Fast, Healthy Entrees appeared first on The Betty Rocker.

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

This dish is bursting with flavor and packed with protein, complex carbs and healthy fats. Toss some chicken and fresh veggies in a simple marinade, spread it out on a sheet pan, and voila- you have a healthy dinner in 30 minutes or less!

This recipe does more than just taste good, it is also full of  healthy ingredients. Check out all this goodness:

Red peppers are packed with Folate, antioxidants, Vitamin A and Vitamin C (1). Folate is important for proper immune function, digestion, and mood irregularity (6). Antioxidants protect your cells from free radical damage and have also been shown to help prevent, and lower the risk of, chronic diseases like cardiovascular disease (7)

Lemons aid in digestion, detox the liver and the brain and have anti-inflammatory properties (2).

Kalamata olives are another great source of natural antioxidants, Calcium, Vitamin C, A, E, and K (3). As you probably know, Calcium is important for strong bones but so is Vitamin K (8). Kalamata olives are also an excellent source of healthy fats!

Chicken is your main source of protein in this recipe but it is also filled with vitamins and minerals. Chicken has also been shown to regulate cholesterol and blood pressure (4).

Baby Potatoes are another ingredient in this recipe that provide you with some awesome health benefits! Not only are they the main carb source, making this a well rounded meal, but they are high in Vitamin C, potassium and Iron. They have also been shown to reduce inflammation (5).

Delicious and nutritious! 

So much flavor for a healthy and quick meal! This recipe is great for meal prep and the leftovers make for a delicious lunch or another dinner later in the week. Feel free to experiment with different ways to serve this dish and let me know if you come up with any other ideas as well!

1. Over fresh greens for a salad

2. In a wrap- lettuce, gluten free tortilla, etc.

3. Over spaghetti squash

Leave me a comment below and let me know how it turns out and how you end up serving it – I love hearing from you!

Get yourself set up for healthy eating success week after week with my proven eating system, the Body Fuel System!

Enjoy healthy, delicious easy-to-make recipes and a weekly plan to use as a guideline or to follow along with. The information provided in the eating guide is practical, easy to understand and is about sustainable, healthy eating to support an active lifestyle.

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 Mediterranean Chicken appeared first on The Betty Rocker.

I love pizza! When I was a kid, some family friends would come over in their VW bus and make amazing pizza piled high with fresh herbs and vegetables from the garden.

These pizzas didn’t look anything like what you’d get at a pizza parlor, instead they were kind of like giant open-faced amazing flatbreads, with a chewy and crispy crust, layers of pesto, sauce, veggies, and assorted toppings.

There really is nothing like fresh pizza, so I wanted to share this delicious crust recipe and topping ideas with ingredients that are made from simple, whole foods.

The crust rolls out without any trouble, and holds together beautifully without cracking. Once it’s baked, it holds your pizza toppings perfectly in place while you go from plate to mouth.

I added some ground walnuts to the crust, which makes it extra tender. Walnuts are one of the richest nut sources of antioxidants, which decrease inflammation in the body. This comes from their high levels of Vitamin E, and concentrated polyphenols which are found in their papery skin. They are a great plant source of Omega-3’s, the essential fat that may reduce heart disease.  You’ll also find almonds in this crust – another great antioxidant rich nut and healthy fat source.

This pizza is easy to make, has just a few ingredients, full of flavor, and bursts with nutrient-dense whole foods from start to finish.

Let me know how your pizza turns out and if you make any modifications – I love hearing from you, and when you share, others can learn!

Get more amazing, easy and healthy recipes like this in the 30 Day Challenge Meal Plan! 

Includes 4 weeks of done-for-you meal plans, complete with grocery lists, daily menus, food prep tips for each week, and delicious, healthy recipes! Gluten and dairy free and including vegetarian options for extra variety.

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 Easy Gluten Free Herbed Pizza Crust appeared first on The Betty Rocker.

Welcome back to my kitchen!

This hearty Pumpkin White Bean Chili is the perfect meal for chilly winter days, cozy winter nights, and any other time you’re craving something easy to make and incredible to eat.

Because it’s made with whole food sources of protein, fiber, complex carbs and spices, you’ll get the combined benefits of macronutrients to support your energy and micronutrients to support all the important cellular functions.

This chili will warm you up with delicious flavor and nourish you with the right fuel to make your metabolism hum while keeping your body healthy and your physique strong.

Healthy and strong – a total Rockstar combination!

Check out all this goodness:

• Turkey is not only an excellent source of protein, but it also provides amino acids like tryptophan that promote a healthier sleep cycle and minerals like selenium that boosts your metabolism and strengthens your immune system
• Garlic is an antioxidant powerhouse (and just plain delicious besides)
• Onions contain vitamins A, B6, C, and E, minerals such as sodium, potassium, and iron, and dietary fiber – in addition, onions are a good source of folic acid
• Snap Peas contain vitamin A, vitamin C, iron, potassium, dietary fiber, magnesium and folic acid
• Tomatoes provide vitamin C, potassium, folate and vitamin K
• Pumpkin* contains Vitamins A, C, and E – all powerful antioxidants. It’s actually one of the best sources of Vitamin A which is so good for our skin. Not only that, it’s got essential minerals like copper, calcium, magnesium, phosphorus, AND B-vitamins
• White kidney beans – also known as cannellini beans – are an excellent source of vegetarian protein, fiber, and micronutrients

This recipe freezes well and is super simple to make vegetarian – just replace the turkey meat with another can of white beans.

*Not a fan of pumpkin? Try this dish with pureed sweet potato (buy it canned or make your own) – it’s just as yummy and equally nutritious!

Let me know how your chili turns out and if you make any modifications – I love hearing from you, and when you share, others can learn!

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 White Bean Chili appeared first on The Betty Rocker.

Tis the Season of Giving Thanks!

In this season of gratitude, it’s easy to catch yourself doing a lot of nice things for other people (you go-giver, you!).

Running around getting everything done, often putting others before yourself. I see you, I applaud you and I feel your kind heart.

While you’re taking care of others this holiday season, I want to also remind you to take care of yourself.

Speak kindly to yourself. Have patience with yourself. Be generous with yourself.

You know, all those things you do for everyone else without even thinking about it. You’re pretty awesome, and you deserve the same generosity of spirit that you so freely extend to those around you.

When it comes to staying healthy through the holidays, you might feel like it’s impossible to eat holiday meals that are both nourishing and delicious, but I’ve pulled together some of my healthy holiday favorites to inspire you.

With a focus on whole foods and delicious nutrient combinations, you won’t be able to tell the difference between the classics and these variations – without having to sacrifice the hard work you’ve put in this year. And hey, if things get crazy, just remember my NSA (no strings attached) Jedi mind tricks and all will be well.

Whether you need to bring one dish to a big gathering, or you’re making the whole meal for your family, I’ve got you covered from the sides to dessert with recipes that are:

• gluten-free (GF)
• dairy-free – milk/lactose (DF)
• sugar free (SF)
• made with whole-foods (WF)
• vegetarian options (V)

Sweet Potato Casserole

(GF, DF, WF, V)  

Yield: 8-9 servings
You will need: large pot, measuring spoons, measuring cups, small mixing bowl, 8×8 baking dish or 2 quart dish
KEY: T=Tablespoon; tsp=teaspoon

Sweet Potato Mash

• 2 lb sweet potatoes (about 3 medium potatoes), peeled and diced
• 1/3 cup unsweetened almond milk
• 3 T coconut oil, melted
• 1/4 cup pure maple syrup
• 1 tsp sea salt
• 1 tsp vanilla extract
• 2 eggs (1 T flax seeds + 3 T water will make 1 flax egg if you want to make this egg free)

Pecan Topping

• 1 1/2 cups pecans, roughly chopped
• 2 T butter, or coconut oil, melted
• 3 T maple syrup
• 1/2 tsp cinnamon
• pinch salt

Instructions: 

1. Place sweet potatoes in a large pot and cover with at least 2 inches of water.
2. Bring to a boil over medium-high heat. Boil until completely tender (potatoes can be easily pierced with a fork).
3. Drain and transfer to a large mixing bowl.
4. Add almond milk, coconut oil, syrup, salt, vanilla, and egg.
5. Mash until no lumps remain. Add 2-3 T additional milk if it seems a little too thick.
6. Pour mixture into an 8×8″ or 2-quart baking dish and smooth the surface.

Topping:

1. Preheat the oven to 375 degrees F.
2. Combine pecans, coconut oil, syrup, cinnamon, and salt in a small bowl.
3. Sprinkle over the sweet potato mash.
4. Cover the dish with foil and bake 20 minutes.
5. Remove foil and bake another 20-25 minutes

Green Bean Casserole 

(GF, DF, WF, SF, V)  

Yield: 8 servings
You will need: large pot, skillet or saute pan,  measuring spoons, measuring cups, mixing bowl, baking sheet, parchment paper, serving dish
KEY: T=Tablespoon; tsp=teaspoon

Green Beans and Sauce

• 1 lb fresh green beans, trimmed
• 2 T olive oil
• 12 oz mushrooms, cleaned and sliced
• 2 cloves garlic, minced
• 2 T arrowroot flour, or non-GMO cornstarch)
• 1 cup chicken broth
• 1 cup unsweetened plain almond milk
• 1/4 tsp ground nutmeg
• salt, black pepper to taste

Topping

• 2 medium onions, thinly sliced
• 1/4 cup almond flour
• 1/4 tsp salt

Instructions: 

1. Preheat oven to 400ºF.
2. In a large bowl place the onions, almond flour and salt and toss to coat.
3. Line a baking sheet with parchment paper.
4. Evenly spread the onions on the baking sheet and bake until golden brown (approximately 10 min) – stir them a couple times during cooking, and then remove from the oven and set aside.
5. Bring a pot of water to boil and add salt. Once boiling, add green beans and cook for 5 minutes.
6. Drain and immediately transfer the beans to a large bowl of ice water.
7. Heat the olive oil in a skillet set over medium heat, add mushrooms and cook, stirring occasionally, for 4 to 5 minutes.
8. Stir in garlic and nutmeg,  and sprinkle the arrowroot flour over the mixture and stir until golden.
9. Mix in the broth and almond milk and cook over medium-low heat until the mixture thickens, stirring occasionally, for about 6 to 8 minutes.
10. Remove from the heat and stir in the green beans and 1/4 of the onions.
11. Season with salt and black pepper to taste.
12. Top with the remaining onions and bake in preheated oven for 15 minutes.
13. Remove and serve.

Orange Cranberry Sauce

(GF, DF, WF, V)

Yield: 8-10 servings
You will need: saucepan, measuring spoons, measuring cups, mixing bowl, 8×8″ baking dish
KEY: T=Tablespoon; tsp=teaspoon

• 2 lb fresh cranberries
• 2 cups freshly squeezed orange juice
• 1 cup pure maple syrup
• 1 tsp vanilla extract
• 1 T whiskey, bourbon or brandy
• Zest of 1 orange

Instructions: 

1. Combine cranberries, orange juice, maple syrup, vanilla extract and bourbon in a small saucepan over high heat.
2. Bring to a  boil, then reduce to medium low, cover and cook for an additional 10-15 minutes or until the sauce becomes thick.
3. Remove from heat and set aside to cool. Sometimes the cranberries burst open, which is normal – don’t worry if you hear popping.
4. Refrigerate until ready to serve, then garnish with orange zest.

Quinoa Sage Stuffing 

(GF, DF, SF, WF, V) 

Yield: 8 servings
You will need: skillet or saute pan, measuring spoons, measuring cups, baking dish
KEY: T=Tablespoon; tsp=teaspoon

• 1 1/2 cups (ideally sprouted) quinoa, rinsed well
• 2 1/2 cups organic vegetable broth
• 2 bay leaves
• 1 heaping cup of celery, diced
• 1 medium white onion, diced
• Small handful of fresh sage, chopped (about 2 T)
• 1/2 tsp garlic powder
• 2 T virgin olive oil
• sea salt to taste
• fresh ground coarse pepper to taste

Instructions: 

1. Preheat oven to 375 degrees F.
2. In a medium sized pot bring 1 cup of vegetable broth to a boil. Add in the quinoa and bay leaf, salt, pepper and stir.
3. Set to low heat and simmer with a lid on for 10 minutes. Turn off the heat (do not lift lid) and allow the quinoa to steam for another 10 minutes.
4. Heat the olive oil in a skillet over low heat and add in the chopped celery and onion. Cook for 5-10 minutes, stirring regularly, until they begin to become translucent.
5. Increase heat to medium and add in the vegetable broth, sage, garlic powder and simmer for a few minutes.
6. Combine the quinoa with the veggie mixture and add in the last 1/2 cup of vegetable broth. Taste – add any additional salt and pepper if desired.
7. Place the stuffing mix into a greased oven safe dish and bake at 375 for 10 minutes.
8. Transfer the dish to the broiler and broil under low flame until the top becomes golden brown.

Gravy 

(GF, DF, SF, WF, V)  

Yield: 8 servings
You will need: pan, measuring spoons, measuring cups, fork, small mixing bowl
KEY: T=Tablespoon; tsp=teaspoon

• 2 cups chicken broth or vegetable broth
• 3 T tapioca flour
• 3 T turkey drippings (if you have them from your turkey, or you can leave these out)
• 1/4 tsp garlic powder
• 1/2 tsp onion powder
• salt and pepper to taste

Instructions: 

1. Place the chicken broth and drippings (if using) in a pan and bring to a boil.
2. Place the tapioca starch in a small mixing bowl and add 1/4 cup of the hot broth. Whisk well with a fork.
3. Add the starch and broth mixture to the pan.
4. Add the garlic powder, onion powder, and salt and pepper.
5. Cook over medium heat while whisking to remove any lumps. The gravy should thicken pretty quickly. If it is too thick, add some more broth.
6. Season with more salt and pepper if desired before serving.

Red Curry Pumpkin Tempeh 

(GF, DF, SF, WF, V) 

Yield: 8 servings
You will need: skillet or saute pan,  measuring cups, spatula, serving dish
KEY: T=Tablespoon; tsp=teaspoon

Ingredients:

• 4 (8oz) packages of tempeh
• 2 cup Pumpkin Puree
• 2 cups coconut milk 
  
• 1 cup vegetable broth
• 1/4-1/2 cup red curry paste
• 4 cups snap peas, chopped
• 1 cup onion, diced

Optional topping: diced green onion 

Instructions:

1. Add tempeh and salt to a pan with a little olive oil and brown over medium heat.
2. Remove tempeh from heat and set aside. Add diced onion to the same pan and saute until translucent. Add a little salt if desired.
3. Add in coconut milk, broth, pumpkin and curry paste (add a small amount and taste to add more if you’re new to curry) and stir to combine with the onions.
4. Cook until the mixture thickens up a bit and liquid is nearly gone.
5. Dice cooked tempeh, and add back to pan with the chopped snap peas and mix it all together.
6. Cook for 1-2 minutes, or until warm.
7. Top with green onions to serve.

Herb Roasted Turkey

(GF, DF, SF, WF) 

Yield: 8-10 servings
You will need: roasting pan, blender or food processor, measuring spoons, baking sheet, kitchen twine, meat thermometer, serving platter
KEY: T=Tablespoon; tsp=teaspoon

• 1 10-12 lb turkey, thawed if frozen
• 8 T unsalted butter (you can also use coconut oil which tastes awesome)
• Grated zest of 1 lemon
• 2 handfuls of fresh flat-leaf parsley
• 2 handfuls of fresh thyme leaves
• 2 handfuls of fresh sage leaves
• 3 tsp coarse salt, plus more for seasoning
• 2 tsp freshly ground pepper, plus more for seasoning
• 2 lemons, cut into halves

Instructions: 

1. If you are using a frozen turkey, remove the turkey from the freezer a few days before your holiday meal and let it thaw out in the refrigerator.
2. When you’re ready to roast the bird, remove the turkey from the refrigerator, remove the giblets from inside, rinse turkey with cool water, and pat dry with paper towels. Let it rest on a baking sheet for 2 hours until it comes to room temperature.
3. Preheat oven to 450 F, with rack on lowest level.
4. In a food processor, combine the butter, lemon zest, 1 handful of parsley, 1 handful of thyme and 1 handful of sage leaves and pulse for 1-2 minutes until everything is evenly incorporated.
5. Add 1 tsp of salt and 1/2 tsp of pepper and pulse for a few seconds more.
6. Remove the mixture from the food processor and set aside.
7. Once the turkey is at room temp, place it in a large roasting pan, breast side up on a metal rack.
8. Using your hands, smear the seasoned butter mixture all over the turkey. Season with salt and pepper and use your hands to pat everything down onto the skin.
9. Fill the inside of the bird with the remaining handfuls of herbs and the halved lemons.
10. Tie the legs together with a bit of kitchen twine and place the bird into the oven
11. Roast for 30 minutes at 450F.
12. After 30 minutes, reduce the oven temperature to 350, and continue to cook for about 2 more hours, basting turkey with drippings from the bottom and rotating the pan every 30-45 minutes.
13. After 2.5 hours of cooking time, use a meat thermometer and check the thickest part of the turkey so make sure the internal temperature is 175 F. The turkey should be golden brown at this point.
14. If the turkey is not done, continue to cook it until the thermometer registers at 175 F.
15. If the turkey is done but isn’t quite golden brown yet, turn the heat up to 450 for 15 minutes to crisp up the skin.

Pumpkin Pie Tartlets 

(GF, DF, WF, V) 

Yield: 12 mini pies/servings
You will need: food processor, measuring cups and spoons, muffin tin, can opener, mixing bowl, whisk
KEY: T=Tablespoon; tsp=teaspoon

Note: the cashews for the filling should be soaked for 3 hours, so pre-plan for that before making this recipe.

Nut Crust

• 1 cup pecans
• 1 cup walnuts
• 1 tsp baking soda
• 1/4 tsp sea salt
• 1-2 T maple syrup

Pie Filling

• 2 1/4 cups pumpkin puree (1 15 oz can)
• 1 cup cashews, soaked for about 3 hours, then drained and rinsed
• 1/2 cup maple syrup
• 2 T tapioca flour
• 1 T blackstrap molasses
• 2 T almond milk
• 2 tsp vanilla extract
• 2 ½ tsp pumpkin pie spice

Coconut Whipped Cream

• 1 can coconut milk, refrigerated for at least 4 hours (or freeze it for an hour or so!)
• 1-2 T honey
• 1/4 tsp nutmeg

Instructions:    

1. Preheat oven to 350 degrees F.
2. To make the crust, place the pecans, walnuts, baking soda, and salt in your food processor and pulse and chop to a fine, even consistency. Scrape down as needed.
3. Measure your maple syrup, and turn the food processor back on as you drizzle the liquid into the nut mixture. Add just enough for it to stick together to form a dough. 1-2 T is usually sufficient.
4. Remove from the mixer and divide evenly between the 12 muffin tins. Press into each muffin tin so it goes up the sides slightly.
5. Bake for 10 minutes, then remove to cool slightly while you make the filling.

Pie Filling

1. Blend the cashews in the food processor until semi-smooth.
2. Add in pumpkin, maple syrup, tapioca starch, molasses, almond milk, and vanilla and blend well.
3. Add in the spices and blend again. Scoop by the 1/4 cup into the muffin tin.
4. Bake for 30 minutes, check with a cake tester, and bake for an extra 5-7 minutes if necessary.
5. Let them cool slightly and then remove from the tins to cool on a cooling rack.

Coconut Whipped Cream

1. Take the coconut milk out of the fridge and open the can.
2. Scoop the thick cream off of the top and place it into a bowl. Be careful not to get the liquid at the bottom.
3. Whisk the cream and then add in the honey and nutmeg. Stir well.
4. Top the cooled pumpkin pie tartlets with the coconut cream.

This time of year, if you start to get overwhelmed just come back to your 4 Pillars of Health (Sleep, Nutrition, Stress Management and Exercise) and check in with yourself in each area. So often just getting one of your pillars dialed back in will bring you back to your best self.

This menu has your nutrition leg covered but be sure to spend time on the other three as well, showing your body some love and appreciation. Nurture yourself with positive self-talk, staying grateful, and of course getting in a great sweat sesh.

Enjoy, Rockstar! I am so grateful for you!

Want even more recipes?

Be sure to check out my Thanksgiving Recipe Round-Up for more tasty Turkey Day ideas, and leave me a comment to let me know what YOU’RE cooking!

Love working out anywhere, anytime – no equipment needed? It’s perfect to have options like that for the busy holiday time of year.

For my most effective bodyweight shred program, check out the 90 Day Challenge!

In 15 minute workout sessions, you will get stronger, leaner and build endurance as you progressively increase your strength!

The post Betty Rocker’s Healthy Holiday Menu appeared first on The Betty Rocker.

We’re taking our taste buds in an exciting direction today with a gluten-free, dairy-free, mouth-watering Mediterranean Chicken recipe. This dish is one burst of flavorful, whole-food nutrition after another, and super easy to also make Vegetarian.

Have you ever used spaghetti squash in place of pasta? If so, you know what a fabulous alternative it is, and if not, you’re in for a real treat!

Whether you’re looking to reduce your grain intake or just want to increase your vegetable consumption while still gaining the benefits of lasting energy from complex carbs, spaghetti squash is an awesome healthy variation that provides you solid doses of manganese, niacin, Omega-3, vitamin B6, and vitamin C.

Once the squash is cut and cooked, a fork will shred the softened meat into long, noodle-like pieces, hence the name.

You’ll add in tomatoes, which increase your levels of vitamin C, potassium, folate and vitamin K, as well as kalamata olives, which boast antioxidants and vitamin E.

Chicken, of course, covers the always-important protein piece, and pesto – one of my favorites- not only boosts essential vitamins like A, C, E, K, and B6, and minerals such as copper, manganese, calcium, and iron, it also gives you the Omega-3 healthy fats you need. Plus, it’s DELICIOUS!

Mediterranean Chicken

Yield: 4 Servings
You will need: baking sheet, parchment paper, large skillet, cooking spoon, cutting board and knife
KEY: T=Tablespoon; tsp=teaspoon 

Ingredients:

• 6 cups spaghetti squash
• 2 T olive oil
• 2 tsp salt (divided)
• 1 pound Chicken Breast or 2 (8oz) packages of tempeh
• 1/2 cup sun-dried tomatoes
• 4 small roma tomatoes, chopped
• 1/2 cup kalamata olives, chopped
• 1/2 cup Pesto (my recipe is dairy free, but feel free to use any kind you like)

Optional Topping: Fresh Basil 

Instructions:

1. Preheat your oven to 400 F.
2. Slice the spaghetti squash in half lengthwise and scoop out the seeds.
3. Drizzle each half with olive oil and season with 1 tsp salt. Place the squash cut-side down on a baking sheet and roast until tender, about 45-50 minutes.
4. Once cooked and cooled, use a fork to scrape out the “spaghetti” and set aside.
5. Heat a pan to medium. Add the chicken breasts (or tempeh) and 1 tsp salt to the pan with a little olive oil – and saute until cooked through.
6. Once the chicken is cooked, remove from the heat and let it cool completely.
7. Add the sun-dried tomatoes, Roma tomatoes, olives and 1/2 of the pesto to the same pan that the chicken was cooked in. Cook until warm.
8.  Dice the cooked chicken and add it, the spaghetti squash, and remaining pesto to the pan.
9. Mix it all together and cook for 1-2 minutes or until warm.
10. Top with basil and serve.

Leave me a comment below and let me know what variations you come up with for this tasty dish!

Remember, nutrition and exercise go hand in hand – take my workout quiz to find the right program for you!

The post Mediterranean Chicken appeared first on The Betty Rocker.

Calling all curry lovers!

I’m back with another easy-to-make gluten-free, dairy-free, curry dish that’s not only bursting with flavor but also packed to the brim with whole foods boasting all sorts of nutritional benefits.

You’re going to love this one!

I recently shared my fabulous Green Curry Turkey bowl, and today we’re switching things up a bit with this amazingly delicious Red Curry Pumpkin Chicken bowl because variety, as they say, is the spice of life.

You’ll gain a lot of the same whole food advantages from both recipes, like:

• Curry relieves pain and inflammation, protects bones and heart, and promotes anti-bacterial activity.
• Onions contain vitamins A, B6, C, and E, minerals such as sodium, potassium, and iron, and dietary fiber. In addition, onions are a good source of folic acid.
• Snap Peas contain vitamin A, vitamin C, iron, potassium, dietary fiber, magnesium and folic acid
• Coconut milk provides important minerals needed to maintain blood volume, regulate heart health and prevent dehydration. It’s also an excellent anti-inflammatory food.
• Chicken or tempeh give you the pop of protein you want to include in every meal you eat in order to build a lean physique and fuel your muscles in the right way!

Plus, this Red Curry bowl provides you with a hearty dose of pumpkin*, which contains Vitamins A, C, and E – all powerful antioxidants. It’s actually one of the best sources of Vitamin A which is so good for our skin. Not only that, it’s got essential minerals like copper, calcium, magnesium, phosphorus, AND B-vitamins.

*Not a fan of pumpkin? I’ve also made this dish with pureed sweet potato (buy it canned or make your own) and it’s delicious!

Big benefits, gigantic taste!

Drop me a line below to let me know YOUR favorite way to enjoy curry, and if you enjoyed this recipe, share it with your friends!

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 Red Curry Pumpkin Chicken Bowl appeared first on The Betty Rocker.

Welcome back to my kitchen!

Today I’ve got a seriously simple and easy entree for you to try: it’s my Green Curry Turkey Bowl, and it’s packed with good nutrients and tastes amazing.

The warm, savory flavors of this dish are complimented by the light crunch from the snap peas, and the satisfying buckwheat noodles will keep your energy tank fueled.

I really love curry – so if you’re a fan, you’re going to love this recipe. Curry has some great health benefits too, like reducing inflammation in the body and protecting your heart and bones.

Check out the incredible benefits of the ingredients in this dish:

• Curry: relieves pain and inflammation, protects bones and heart, and promotes anti-bacterial activity.
• Turkey is an excellent source of protein, as well as a good source of iron, zinc, potassium, and phosphorus, and B6 and niacin, both necessary for your body’s energy production.
  (Using tempeh instead? Tempeh contains high levels of vitamins B5, B6, B3, and B2.)
• Onions contain vitamins A, B6, C and E, minerals such as sodium, potassium, and iron, and dietary fiber. In addition, onions are a good source of folic acid.
• Coconut Milk provides important minerals needed to maintain blood volume, regulate heart health and prevent dehydration. It’s also an excellent anti-inflammatory food.
• Buckwheat Noodles contain buckwheat, a grain-like seed (so it’s gluten-free) which has been shown to aid in cancer prevention, diabetes management, improved digestion, a boosted immune system, and is a rich source of protein (have you tried making my  Buckwheat Bread yet?)
• Snow Peas contain vitamin A, vitamin C, iron, potassium, dietary fiber, magnesium and folic acid

Wow! Talk about a lot of nutrient power packed into one place!

Curry Turkey Bowl

Yield: 4 servings
You will need: large pot, large skillet, cooking spoon, cutting board and knife, strainer, measuring cups and spoons
KEY: T=Tablespoon; tsp= teaspoon

Ingredients:

• 8 oz dry buckwheat soba noodles
• 16 oz ground turkey
  Vegetarian? Use (1) 8 oz package of Tempeh
• 1/2 cup chopped onion
• 1-2 tsp salt (divided)
• 1 cup lite coconut milk
• 3-4 T curry powder (depending on how spicy you like it)
• 1/2 cup chicken or vegetable broth
• 2 cups snap peas, diced as shown
• Optional toppings: diced green onion and shredded unsweetened coconut

Instructions:

1. Bring a large pot of water to a boil, and add your buckwheat noodles. Let the water return to a boil, then reduce heat to simmer. Cook the noodles for as long as the package describes, approximately 5-8 minutes.
2. Heat a skillet over medium heat with a little cooking oil.
3. Once the pan is warm, add in the turkey (or tempeh) and salt and brown over medium heat.
4. While the meat is cooking, chop the onion and prep snap peas.
5. Once the protein is cooked, remove from the heat and set aside. Add the chopped onion to the same pan the protein was cooking in and saute them in a little salt until translucent. Add a little more oil if needed.
6. Drain the noodles and rinse with cool water and set aside.
7. Once the onions are cooked add 1 cup coconut milk, 1/2 cup of broth and 3-4 Tbsp curry powder (curry can be spicy so start by adding less and taste it)
8. Cook until the liquid is mostly absorbed.
9. Add the snap peas and toss in. Cook for 3-5 more minutes, or until they are tender.
10. Add buckwheat noodles and turkey/tempeh to the pan
11. Mix all together and cook for about 1-2 minutes to combine all the flavors.
12. Optionally, serve and top with unsweetened coconut flakes and green onions.

Happy cooking!

Let me know how your curry bowl turns out in a comment below, and be sure to check out my Meal Plans for more time-saving healthy eats!

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

The post Green Curry Turkey Bowl appeared first on The Betty Rocker.

This is one of my favorite recipes, and as Fall is finally upon us, I wanted to share it with you!

It’s a real time-saver to have a nourishing soup that includes multiple nutrients your body needs – and it lasts really well for several days!

You’ll get quality protein from the chicken, healthy fat from the avocado, and lots of vitamins and micronutrients, as well as some healthy carbs from the vegetables.

This recipe is super easy to make.

You have some minimal prep, chunking up zucchini and cauliflower, but once you cook them in your saucepan, the rest is as easy as putting everything in the blender (or food processor)!

You can add a scoop of rice, quinoa or a serving of potatoes to it if you want a more filling version with more carbs.

I just had some for lunch and I feel so satisfied!

Here’s what you’ll need:

Creamy Chicken Vegetable Soup

Yield: 4-6 servings (approximately)
You Will Need: knife and cutting board, sauce pan, blender or food processor, measuring cups and spoons

Ingredients:

1 quart Chicken Broth
2 cups Zucchini, peeled and chopped
2 cups Cauliflower, broken into florets
1 cup Onion, chopped
2 cloves of Garlic, pressed or chopped
1 cup Carrots, peeled and chopped
1 cup Shredded Chicken (pre-cooked)
2 tsp fresh parsley
1 tsp Celery seed
1 tsp dried rosemary
Salt + pepper to taste
Avocado for Garnish

1. In a medium pot, combine broth, zucchini, cauliflower, onion & garlic.
2. Simmer for 20 minutes or until the veggies are very soft. Transfer to your blender or food processor (use a ladel or a measuring cup for this – I’ve tried pouring it out of the saucepan before and made a big mess haha) and add spices.
3. Blend your soup until completely smooth.
4. Return your blended soup to the pot along with shredded chicken and carrots.
5. Simmer for 10 minutes or until the carrots are done to your liking.
6. Serve each bowl and add a generous garnish of diced avocado.

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

The post Creamy Chicken Vegetable Soup appeared first on The Betty Rocker.

Tigernuts

What is a tigernut?

First, it’s not actually a nut – it’s the small, underground tuber of the Cyperus esculentus plant, traditionally cultivated in ancient Egypt.

It’s nutrient profile is rich in fiber, protein, natural sugars, minerals (potassium, calcium, and phosphorus), and vitamins (E and C).

When you google tigernuts, you’ll see a lot of people talking about their “resistant starch” and its health benefits.

Resistant starch is a gut-friendly type of starch that resists digestion (meaning it skips our stomach and small intestine where most other nutrients get absorbed) and reaches our large intestine (colon) where it feeds the friendly gut bacteria.

Resistant starch’s health benefits include improved insulin sensitivity, lower blood sugar levels, reduced appetite and various benefits for digestion – including reducing colon inflammation.

The tigernut itself is a small, sort of knobby looking round guy, about what you’d expect from a dried tuber. The flour is slightly sweet, with a unique flavor. You can use it in place of other flours in gluten free baking.

I made a sweeter pancake based off of the recipe from Organic Gemini’s site for breakfast the first time I tried it (I just left out the sugar, as the flour itself was sweet enough for me).

But once I got the hang of the texture, I wanted to try something else. I can’t wait to try some other recipes with this flour – it lends itself extremely well to baking and plays nicely with other flours. I’ve seen recipes with it combined with coconut flour and almond meal flour online, and I’m sure it works well on its own. I’ll be looking forward to hearing your ideas and recipes!

Savory Tigernut Pancakes

Yield: 4-6 pancakes, depending on size; 2 servings

3/4 cup tigernut flour
1/4 cup almond meal flour
2/3 cups unsweetened coconut milk/almond milk/milk of your choice
2 eggs

1. Add all ingredients to your blender or food processor.
2. Blend until an even, smooth batter forms.
3. Heat a skillet to medium heat, and add oil (I used coconut oil). Pour batter into desired sized pancake.
4. Cook until small bubbles form on the surface. Flip and cook until golden.

Toppings:
(for 1 serving – 2 open faced pancakes)

4 slices smoked turkey
1-2 tsp finely diced red onion or shallot
1/3 avocado, chunked
handful of micro greens – fresh herbs (cilantro in particular) or just rough chopped greens would be amazing here as well

1. Divide ingredients evenly on your pancakes and serve.

I have intentionally left this recipe very simple. You could add so many other awesome flavors – but try making it plain the first time so you get a sense of the flavor.

Other ingredients that would be awesome to add to the batter for savory pancakes:

sea salt, fresh or dried herbs especially rosemary, thyme, parsley, cilantro; paprika, fresh ground pepper, finely diced shallots, red pepper flakes, minced garlic, garlic or onion powder, cumin

Please post any questions, comments or additions you make to this recipe below! Share this recipe and pass on the tigernut goodness!

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

References:

Bamishaiye, Eunice et al. “TIGER NUT: AS A PLANT, ITS DERIVATIVES AND BENEFITS.” African Journal of Food, Agriculture, Nutrition and Development. September, 2011. Web. http://www.bioline.org.br/pdf?nd11060

Gambo, A. and Da’u, A. “TIGER NUT (CYPERUS ESCULENTUS): COMPOSITION, PRODUCTS, USES AND HEALTH BENEFITS – A REVIEW” Bayaro Journal of Pure and Applied Sciences. April, 2014. Web. http://www.ajol.info/index.php/bajopas/article/viewFile/106134/96104

Nugent, A.P. “Health properties of resistant starch.” Wiley Online Library. February, 2005. http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2005.00481.x/full

The post Savory Tigernut Pancakes (gluten free, nut free, dairy free) appeared first on The Betty Rocker.

Sounded pretty awesome to me, so I made some.

This is a staple in my kitchen because it’s so easy to make, keeps well, and is packed with healthy nutrients.

Did you know that a single tomato can provide 40% of the daily recommended amount of Vitamin C?

Vitamin C is an important antioxidant that helps prevent cancer-causing free radicals from damaging our body’s systems. 

Tomatoes are also a great source of potassium and iron. Potassium is vital in maintaining nerve health, and iron is essential for our blood health.

I topped this delicious soup with some avocado, cherry tomatoes, and a little white pepper, and had it for lunch over a scoop of rice.

Tomato Basil Chicken Soup

Servings: 4

1 yellow onion, diced
2-4 cloves garlic, minced
1/4 cup avocado oil (olive oil also excellent)
2 cans diced tomatoes (I use 14.5 oz cans of Muir Glen fire roasted tomatoes – they’re amazing)
1 cup vegetable stock or broth
1 cup almond milk (or milk of your choice)
1/4-1/2 cup fresh basil
2 cups pre-baked and shredded chicken

1. Chop onion and mince garlic. Add it to a large saute pan with oil and cook on medium til onions are getting translucent.
2. Stir in tomatoes. Cover and cook for 10-12 min, stirring regularly.
3. Remove from heat and transfer to a blender (I use a ladle for this operation so it doesn’t spill).
4. Blend to make a nice even consistency.
5. Add stock and milk. Blend until smooth. Add additional liquid to adjust consistency.
6. Add in basil and pulse a few times to roughly chop it in.
7. Add salt and pepper to taste.
8. Add a serving of chicken to a bowl (I use about 1/3-1/2 cup) – a scoop of rice or quinoa too is awesome and makes for a more hearty meal.
9. Pour soup over and top with garnishes. I like a little fresh chopped basil, avocado and cherry tomatoes. For a spicier soup, try adding some crushed chili flakes or jalapeno!

Give it a try, see how you like it! It’s so easy to make.

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!

References:

Story, Erica N. et. al. “An Update on Health Effects of Tomato Lycopene.” National Center for Biotechnology Information. NCBI, 4 December 2013. Web. 28 December 2015. <http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3850026/>

The post Tomato Basil Chicken Soup appeared first on The Betty Rocker.

What do you think about green burgers?

This vegetarian recipe is just delicious and packed with healthy plant protein!

To make the “burger buns” I used sweet potatoes sliced thin and baked. I do this with my sweet potatoes often and use them as “crackers,” buns or simply a yummy side.

You can stack these burgers up with just about anything, but I like using baby spinach or any mixed green, a juicy ripe tomato slice, some spicy mustard and a jalepeno slice as a garnish.

Edamame Burgers Recipe

You will need: large and small bowl, food processor, measuring cups and spoons, frying pan
Yield: 12 small-medium sized burgers. 6 servings.

3 3/4 cups steamed edamame (30 oz)
1/3 cup onion, chopped
3-4 cloves garlic, minced
1/4 cup cilantro
1 tsp cumin
2 T jalapeño chopped
1/2 lime, juice of
1 egg
1 tsp sea salt
fresh ground pepper
1/4 cup milled chia seeds
1/4 cup almond meal flour
2 T oat bran (or flaxseed meal)️

1. In a small bowl, mix chia seeds, almond meal flour and oat bran.
2. Add 2 3/4 cups edamame, onion, garlic, cilantro, jalepeno, lime, egg, salt and pepper to the food processor, along with half of the chia seed mixture. Blend until evenly mixed.
3. Transfer the mixture to a large bowl, and pulse the remaining edamame until roughly chopped. Add it to the edamame/chia mixture.
4. Add the remaining chia seed mixture and combine everything with your hands so you can assess the texture of your burger mix. If it’s too dry, add a bit of water. If it’s too sticky, add another tablespoon of oat bran or chia seeds.
5. Form into patties.
6. I freeze half of mine, but it’s up to you. Just wrap in saran wrap, separating the burger patties from each other and place in a freezer-safe ziplock bag.
7. Cook burgers over medium heat in a little cooking oil spray on the stovetop, until done.

Sweet Potato “Buns”

You will need: cutting board, knife, baking sheet, parchment paper (optional)

1-2 sweet potatoes – look for a shape that has a fairly even, thick center shape to get the most matching discs

1. Preheat oven to 375 F.
2. Wash sweet potatoes well. You can peel them, but I do not.
3. Slice sweet potatoes thin, as shown. What’s the most important is to slice them evenly, so they bake together.
4. Line a baking tray with parchment paper and lay the slices out.
5. Bake for 18-22 min, or until a fork easily pierces them. Remove from heat and allow to cool. They store well in a container in the refrigerator.

All of my meal plans contain vegetarian options! Check out my eating guides today!

The post Edamame Burgers appeared first on The Betty Rocker.

Tonight’s dinner was super simple, fresh, flavorful and filled me up with healthy protein, slow digesting carbs and fiber – really a perfect meal to end my day after my super tough morning workout!

If you’re like me and live inland it’s sometimes hard to get great quality fish – and when you do, it’s not always conveniently packaged for quick and easy prep!

I found this amazing company recently called Vital Choice Seafood that delivers my fish to me, frozen – it’s wild-caught – and individually packaged in single servings.

I usually leave one or two in the refrigerator in the morning if I’m planning to have it for dinner and it’s perfect. Super good quality and I love their variety packs.

I added some fresh basil to my dinner tonight too as you can see –  I love using fresh herbs in my cooking whenever possible – if you have one of my meal plans you’re familiar with the delicious weekly pestos!

If you’re curious about basil and why I love it so much, it’s pretty cool how good it is for our bodies. Basil is…

• rich in flavenoids, which protect our cell structure and chromosomes from radiation and oxygen-based damage
• a protector against unwanted bacterial growth thanks to its volatile oils – an anti inflammatory food thanks to a compound called eugenol
• extremely good for your heart health – thanks to its rich beta carotene which is converted into super antioxidant Vitamin A – which protects the lining of blood vessel cells and prevents free radicals from oxidizing cholesterol in the bloodstream.

Baked Fish with Fresh Herb and Vegetable Medley

Servings: 2

2 – 4-6 oz servings of fish
1 cup Cooked brown rice – I have done my food prep already so I’ve got some germinated brown rice already made
1 zucchini, diced
8-10 cherry tomatoes, halved
fresh lemon
fresh basil
Sea salt and pepper to taste

1. Preheat oven to 350F.
2. Line a baking sheet with parchment paper, and place your fish on it. I season mine with a bit of fresh ground pepper and sea salt, and a drizzle of fresh lemon. If you’ve never tried haddock, it’s a protein-rich white fish with a very mild flavor and it takes seasoning well. Pop it in the oven and set the timer for 18 minutes.
3. Prep your zucchini and tomato. Bring a steamer pot to a boil and add zucchini about 5-8 minutes before the fish timer goes off. I don’t steam the tomatoes, I like them fresh so just set them aside.
4. Assemble your plates by scooping about 1/2 cup brown rice on the bottom. Top with fish. Add zucchini and then tomatoes on top. Garnish with fresh lemon (I always squeeze a little over everything – it makes the vegetable flavors pop), a little fresh ground pepper and fresh basil.

To get fresh fish delivered to your home, check out: Vital Choice Seafood

Let me help set you up with healthy, easy meals so you can take all the planning and guesswork out of the equation!

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 Baked Fish with Fresh Herb and Vegetable Medley appeared first on The Betty Rocker.

Welcome to my kitchen! I’m getting ready to do some food prep for the week, and I wanted to share one of my favorite new recipes.

I started making these healthy chicken nuggets last year, and I’ve been getting creative with dishes that they go well with.

You’ll love the slightly spicy and sweet flavor of the nugget batter – feel free to experiment with other spices. You could add chili flakes to make them spicier or go an entirely different direction with something like cumin.

I never used to like broccoli much as a kid, but this dairy-free “cream” of broccoli soup is sooooo creamy and good (and has no dairy). I added some super nutrient dense hemp seeds to add even more creaminess.

Healthy Chicken Nuggets

Yield: 2 servings
You will need: measuring spoons and cups, meat cutting board, sharp knife, 2 bowls, baking sheet, parchment paper

8 oz boneless, skinless chicken breast
1 egg
1/2 cup almond meal flour
1/2 cup unsweetened coconut flakes
1/2 tsp garlic powder
1/2 tsp onion powder
salt and pepper to taste

1. Preheat oven to 350. Line a baking sheet with parchment paper and set aside.

2. Prepare chicken by cutting it into even sized pieces.

3. Set out 2 bowls. In the first bowl, beat egg. In the second bowl, combine almond meal flour, coconut flakes and spices.

4. Dip chicken into egg, then into batter to coat. Be sure you’ve gotten the entire piece of chicken covered. Lay it on the baking sheet.

5. Coat all chicken and bake for 20-25 minutes, or until batter begins to brown slightly on the outside and the chicken is cooked through.

“Cream of Broccoli Soup” (dairy free)

Yield: 4 servings
You will need: blender, wide saucepan, knife, cutting board, measuring cup

1 head broccoli
1/2 cup hemp seeds
2 cloves garlic
1-2 cups water (enough to cover broccoli in pan)
salt and pepper to taste

1. Wash and cut broccoli into even sized pieces and place into a saucepan or skillet.

2. Add just enough water to cover the broccoli, and place on stovetop. Bring to a boil and cook broccoli til a fork pierces your pieces and they are cooked through – about 5-8 minutes.

3. Add broccoli and water to your high speed blender (or food processor). Add garlic, hemp seeds, and salt and pepper and blend. After you’ve blended you may want to taste and check the consistency, possibly adding more water to smooth it out like I did.

4. Once you’ve achieved the desired consistency and flavor, pour a serving into a bowl and add chicken nuggets. Garnish with fresh parsley or a little fresh pepper. Enjoy!

I store my chicken nuggets and broccoli soup in separate containers so the nuggets don’t get soggy. This made about 4 servings total.

Let me know if you have any questions, suggestions or comments below!

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 Chicken Nuggets and “Cream” of Broccoli Soup appeared first on The Betty Rocker.

For me, there has not been a great alternative to regular pizza crust – I love the way cauliflower pizza crust tastes, but it’s a pain to make, and some of the other recipes I’ve made – while tasty – haven’t held up well after a day in the fridge.

And pizza the next day is AWESOME.

I think what you’ll find with this recipe is that it’s very easy to throw together in the food processor, it rolls out without any trouble, and holds together beautifully without cracking.

Once it’s baked, it holds your pizza toppings perfectly in place while you go from plate to mouth. You could try any variety of seasonings you like – this should get you started off right.

Let me know if you have any questions, and please share your toppings and variations with me in the comments below so I can try them!

Pizza Crust (gluten free, dairy free, nut free)

You will need: food processor, measuring cups and spoons, pizza stone or baking sheet, parchment paper, rolling pin (optional)

1/3 cup ground chia seeds
½ cup water
1/3 cup arrowroot powder (a little extra for rolling out your crust)
1 tsp sea salt
2 1/2 cups unsweetened coconut flakes (almost an entire 8 oz bag)
1 1/2 tsp dried oregano
1/2 tsp red pepper flakes
1/2 tsp ground fennel
1 1/2 tsp dried basil

Directions:

1. Preheat the oven to 350 F.
2. Mix the ground chia seeds and water until it gets thick. Set aside.
3. In a food processor, add the arrowroot powder, sea salt and coconut flakes and process until it all starts to clump together (this will take a couple minutes).
4. While the food processor is running, add in the spices. Scrape down the sides if needed.
5. Add in the chia seed and water mixture and process again until it looks uniform.
6. Sprinkle some extra arrowroot powder on a sheet of parchment paper. Form the dough into a ball and place the dough on top of it and top with another piece of parchment paper.
7. Roll out the dough using a rolling pin until it is an even thickness (about ¼ inch thick).
8. Sprinkle a pizza stone or pan with arrowroot powder to prevent sticking and transfer your dough to the pan. Roll up the edges if you want a thick outer crust. Poke it a few times with a fork.
9. Bake for 20-25 minutes.
10. To assemble, add the sun-dried tomato spread on to the pre-baked crust. Top with whatever you like and bake at 350 F for another 15 minutes.

Sun-dried Tomato Spread

You will need: food processor, sautee pan, spatula or wooden spoon, cutting board and knife, can opener, measuring spoons

1/4 cup sun-dried tomatoes (dry, not packed in oil)
1 cup warm water
1/4 -1/2 cup chopped onion
1 (15 oz) can cannellini beans (any white bean is fine)
1 clove garlic
2 T olive oil
1 T lemon juice
2 tsp red wine vinegar
1 tsp dried basil
1 tsp dried oregano
1/2-1 tsp sea salt

Directions:

1. Put the sun-dried tomatoes in a small bowl and cover them with the warm water for 15 minutes.
2. While the tomatoes soak, cook the onions in a small pan with a little olive oil until they are brown.
3. Take the tomatoes out of the water and chop them (save the water). Chop up the garlic into little pieces.
4. Put the beans, sun-dried tomatoes, onions and 2 T water from the tomatoes in a food processor and process until fine. Add the rest of the ingredients and blend until it looks creamy. Add more of the tomato water if it looks too dry.

My Toppings:

Shredded pre-baked chicken
Baby spinach
Thinly sliced onion
Sun-dried tomatoes, chopped

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 Sundried Tomato Pizza – crust and toppings (gluten free, dairy free, nut free) appeared first on The Betty Rocker.

The sugar spike from the processed flour in the pasta, combined with the irritating gluten protein in the wheat can leave you feeling lethargic and overly full after a meal.

Enter Capello’s, a small, Colorado-based company (created by two good friends, Ben and Stacy) to save the day.

Their pastas are gluten-free, grain-free, dairy-free and soy-free, and every ingredient on the label is something I have in my own kitchen and use often. They feature 3 pasta noodles that you can order online: Fettuccine, Gnocchi and Lasagna Sheets.

When I received mine in the mail, they were beautifully packaged in a shippable cooler-box, and I immediately got excited thinking about what delicious dinner I could make! They are incredibly easy to prepare, you simply throw the noodles in a pot of boiling water for 45 seconds.

I settled on a warm, spicy chicken dish I’ve been trying different variations of all month. It was so delicious, and just the right complement to the perfect texture of the noodles.

Coconut Curry Fettuccine with Capello’s Gluten-free Pasta

Yield: 4 servings
You will need: knife, cutting board, measuring cups and spoons, skillet, wooden spoon, can opener, large pot

1 onion, chopped
3-4 garlic cloves, minced
1 T coconut oil (or other oil)
1 can coconut milk (light or full-fat)
1/2 cup chicken stock (low sodium)
1 T curry powder
1-2 tsp fresh ginger, grated
3 cardamom pods, crushed – or 1/4 tsp cardamom
1/2 cup fresh basil, chopped
1 lb. chicken or turkey, cubed small
Salt and pepper to taste
1 package Capello’s Fettuccine

Directions:
1. Heat a large skillet to medium and add coconut oil.
2. Sautee onions and garlic for 5 -7 minutes.
3. Add curry powder, ginger, cardamom, salt and pepper and stir well.
4. Add chicken and cook for 5 minutes, or until cooked through.
5. Remove chicken pieces and set aside.
6. Add coconut milk and chicken stock, and reduce over medium heat for 10 minutes or so.
7. Add chicken back in and add basil. Simmer for a few more minutes.
8. Remove from heat and serve over Pasta.

Pasta
1. To time it with your Chicken, place a pot of water to boil on the stove top around step 6 above.
2. Once you’ve added your chicken and basil back into the coconut milk and veggies, add Pasta noodles to pot of boiling water, and cook for 45 seconds.
3. Rinse and drain.

Notes
I would also add tomatoes or peppers to make this dish more colorful, but I don’t cook with either of those vegetables too often, as I am easily irritated by plants from the nightshade family. However they would make a wonderful addition to this dish.

Want more healthy, easy recipes?

Check out the Body Fuel System – the ultimate support to set yourself up with food that’s ready to go, with cookbooks, daily menus, food prep steps – plus an entire crash course to what the best foods to eat are, and how to combine them to get maximum lasting health benefits!

The post Coconut Curry Fettuccine with Gluten-free, Grain-free Pasta appeared first on The Betty Rocker.

Traveling present some unique challenges, especially when we’re sticking to our whole food eating lifestyle – which is why I always look for healthy grocery stores to pick up a few clean eats.

Sticking to the Body Fuel System travel guidelines, I ate these delicious Pacific Salad Rolls for lunch at Whole Foods. They’re so delicious – and actually very easy to re-create at home.

Pacific Salad Roll

Yield: 2-3 servings
You will need: bowl, knife, cutting board

2-4 Rice paper rounds/spring roll wrappers (find with noodles in an Asian market, or with Asian foods in your grocery store)
1 medium sized carrot
1 daikon radish
1 Cucumber
1 Avocado
4 oz Sushi grade salmon or tuna
Shredded Romaine or leafy dark green of choice

1. Fill a bowl with warm water.

3. Remove from water and place on a cutting board or clean work surface. Let it rest for 15-20 seconds.

7. If there is space at the ends of your filling, wrap them up like a burrito, then roll the entire thing together. If the paper is a little dry, you can add a little more water, working it on with your fingers.

9. Eat immediately, or within the day – especially if using sushi grade raw fish.

**You could easily make this vegetarian using tofu, or leaving out the fish. Get creative with your fillings, add pesto or hummus.

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 Pacific Salad Roll appeared first on The Betty Rocker.