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

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

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

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

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

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

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

Looking for more healthy dessert options?

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

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

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

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

I love to call it “nice cream” because dairy just upsets my stomach, and the amount of sugar in typical ice cream just screams through my system and negatively impacts my sleep and my fitness goals.

This is just “nice” to my system overall, while also being absolutely satisfying and delicious.

(Be sure to check out Chocolate Nice Cream, Strawberry Nice Cream and Peppermint Chip Nice Cream too!)

Here are a few reasons these wholesome ingredients will both satisfy you and nourish you at the same time:

• Cherries contain Vitamin C (great for your immune system)(1), potassium (which supports your ability to contract your muscles among other important functions) and fiber (which helps keep your digestive system healthy). Cherries have been shown to inhibit inflammation, accelerate muscle recovery and even reduce cancer cell proliferation (2). Such a powerhouse!
• Bananas – especially those on the less-ripe side, are a great source of pectin (a type of fiber) and healthy prebiotic fiber, also known as “resistant starch” which feed the gut bacteria and promote a healthy digestive tract (3,4) – and can help stabilize blood sugar. They’re also a well-known source of potassium, which can help lower blood pressure.(5)
• Protein (in this case we’re using my whole food, organic plant based vanilla protein) is the most satisfying nutrient. When you include it in a meal (even a small meal like this), you’ll be more satisfied and less likely to keep eating due to the impact protein has on reducing ghrelin (6), your hunger hormone, and boosting peptide YY (which makes you feel full)(7).

Since many of us enjoy treats like this for dessert and it’s evening time, it’s a good idea to make sure you’re not eating just a bowl of sugar – which won’t necessarily satisfy you, making it easy to overeat. That’s why I like including protein. Plus, the addition of the fiber from the low-sugar fruit will help move food through your digestive system.

What if…

…I don’t like bananas? Try subbing mango – you’ll get a similar consistency with the same fiber benefits.

…I can’t have almond milk? Any kind will do; use your favorite, or just use water for a thinner consistency.

…I don’t want to use protein powder?  No problem! The recipe will still come out just fine without it!

For time-saving healthy eating all mapped out for you, 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 Dark Cherry Nice Cream appeared first on The Betty Rocker.

These chocolate chip almond butter cookies are so delicious, simple to make. I added collagen to them to boost the benefits to your skin, joints and bones (read more about how collagen supports your body here).

Need another reason to love these cookies? They can be made in one bowl for an easy clean up, and you can have them made and ready to eat in less than 30 minutes!

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

The post Chocolate Chip Almond Butter Cookies appeared first on The Betty Rocker.

Thank you for all the birthday wishes and kind words. Turning 42 feels amazing, and I’m so grateful to have you in my life!

Speaking of birthdays….

I always get requests for healthy treats you can bring to a party or make for a special occasion like a birthday, so today I wanted to share these easy, healthy and delicious cupcakes (from the 30 Day- Challenge Meal Plan bonus Dessert Cookbook).

My friends and I decorated these for my birthday, but you could make these for any occasion! These delightful little bites also make for an ideal No-Strings-Attached (NSA) dessert if you are in the mood for something on the sweet side.

While sugar is always important to be mindful of in your overall daily intake, having it from natural sources like honey, maple syrup, and coconut sugar is ideal. This recipe uses coconut sugar which contains inulin – a fiber that stimulates the growth of good gut bacteria that helps your stomach restore its balance. Coconut sugar also has traces of zinc, iron, calcium and other vitamins, minerals and phytonutrients.

Gluten-free and dairy-free, these Vanilla Protein Cupcakes aren’t just made of unicorn dust. They contain an excellent source of fiber-rich complex carbs and protein for stable energy, and healthy fat to help you know exactly when you’ve had just the right amount.

Leave me a comment and let me know how you like them, and what you make them for!

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

Looking for more healthy dessert options?

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

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

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 Vanilla Protein Cupcakes (gluten-free, dairy-free) appeared first on The Betty Rocker.

Great for any occasion, these gluten and dairy free Cinnamon Buns are sure to warm your heart and permeate your kitchen with the warm smells of the season. They’re a great recipe to make with friends, kids, family members, as the rolling out and decorating process lend themselves to being creative.

With all the stress in day to day life, I find cooking and baking to be such a wonderful way to tune into the present and focus on a process that engages me on multiple levels. You’ll have to let me know if you experience that with baking too?

These would make a very healthy No-Strings-Attached treat being made from all whole food ingredients. The sweetness comes from a little honey and dates in moderate amounts.

While sugar is always important to be mindful of in your overall daily intake, it’s definitely preferable to have it from sources like honey, dates and foods in their natural, wholesome form so you can absorb the minerals and immune boosting properties the honey contains, and the fiber in the dates as well.

You’ll get the delicious taste and nutritional benefits of cinnamon, walnuts, and honey all rolled up into this tasty whole food baked treat, topped off with an optional coconut glaze.

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

Walnuts are excellent sources of multiple nutrients – like healthy fats and protein – and phytochemicals, vitamins, and antioxidants that promote health benefits like cardiovascular health, weight maintenance, and stress reduction.

Raw honey is a rich source of antioxidants, enzymes and minerals. It even contains several amino acids, including tryptophan which can help promote rest and relaxation.

So treat yourself, Rockstar! And make these for your family and friends and treat them too!

I can’t wait to hear how yours turn out – let me know! And please feel free to ask any questions as well!

Get Stronger Every Day with

Betty Rocker Meal Plans and Workout Programs! SHOP HERE

The post Cinnamon Buns (gluten free, dairy free) appeared first on The Betty Rocker.

I’m a big fan of easy-to-make delicious treats that pack a whole food punch!

These gluten-free, dairy-free bites of chocolate delight are not only super simple to make, they are also packed full of nutrients that will do your body a whole lot of good.

I used a very special ingredient to hold these cookie dough balls together and give them a sweet, chocolatey flavor – Cacao Honey from Beekeeper’s Naturals!

Cacao boasts 40 times the antioxidants of blueberries, and is the highest plant-based source of iron available. Raw honey is a rich source of antioxidants, enzymes and minerals. It even contains several amino acids, including tryptophan which can help promote rest and relaxation.

Unlike refined sugar, honey is made up of fructose, glucose, water, pollen, magnesium and potassium. Its about 40% fructose and 30% glucose, and is metabolized more slowly than refined sugar. This is helpful in reducing the blood sugar spike and insulin response we get from eating many packaged and processed treats that are loaded with refined sugar.

Additionally:

• Raisins, which I love adding for that chewy texture, are full of antioxidants, can aid digestion, and help boost your levels of fiber, iron, and calcium. They also promote healthy teeth and gums!
• Walnuts and almonds are both excellent sources of multiple nutrients – like healthy fats and protein – and phytochemicals, vitamins, and antioxidants that promote health benefits like cardiovascular health, weight maintenance, and stress reduction.
• Flaxseed provides the awesome Omega 3 essential fatty acids that also help with heart health, as well as a solid dose of fiber and protein.
• Cinnamon has anti-inflammatory properties, is loaded with antioxidants, and is known to lower blood sugar levels, reduce heart disease risk factors, and improve oral health.

Dark Chocolate Raisin Cookie Dough Bites

Yield: 6-10 cookie dough balls, depending on how big you make them
You will need: food processor, measuring cups, measuring spoons

KEY: T = Tablespoon; tsp = teaspoon

Ingredients:

• 1/3 cup almonds
• 1/3 cup walnuts
• 1/3 cup flaxseed meal
• 1/4 tsp sea salt
• 1 tsp cinnamon (optional)
• 2 T cacao honey from Beekeepers Naturals
  (or 2 T honey – best if it is not hardened + 1 T cacao powder)
• 3 T raisins

Instructions:

1. Combine almonds, walnuts and flaxseed meal with salt and cinnamon and blend in a food processor until a fine meal forms.
2. With the food processor running, drizzle in honey, until dough starts to bind.
3. Turn off the processor and add raisins; pulse to combine.
4. Create balls by the spoonful to serve.

So easy, so good, and so good FOR you!

Leave me a comment to let me know how your bites turn out and which variation you try – as I mentioned, the cinnamon is optional!

You can easily vary this recipe to suit – leave out the raisins, add in pumpkin seeds, sunflower seeds, dried cherries, cacao nibs, coconut flakes, or any number of variations that you get inspired to try!  Get creative and let me know how it goes!

Get more amazing healthy dessert ideas in the newly updated and expanded
30-Day Challenge Meal Plan!

Get set up for total eating success with this done-for-you Plan that delivers great energy, a lean, fit physique and supports your fitness plan!

The post Dark Chocolate Raisin Cookie Dough Bites (gluten-free, dairy-free) appeared first on The Betty Rocker.

Chocolate and peanut butter, need I say more?!

You may know by now that two of my all-time favorite things are chocolate and peanut butter, and today I’m sharing a recipe that gives you an updated, healthy twist on this classic combination!

These gluten-free, dairy-free Peanut Butter Chocolate Cupcakes not only deliver mouth-watering flavor, but they also bring along a boost of nutritional superheroes, like powerful antioxidant vitamin E, bone-building magnesium, muscle-friendly potassium, and immunity-boosting vitamin B6.

And let’s not forget a strong dose of healthy fats! 

But perhaps best of all, these little bites of delight make for an ideal No-Strings-Attached (NSA) dessert. 

My NSA philosophy is pretty simple, but the positive effect it can potentially have on your relationship with food is game-changing.

When you focus on giving your body nutrients (rather than focusing just on calories) you can step away from the kind of restrictive dieting that eliminates foods you enjoy and instead eat them on purpose on special occasions, or the weekend, or whenever it’s right for your life.

Clean eating 100% of the time is an impossible and unnecessary goal. And when we think or talk about eating certain foods as “cheating,” we’re unnecessarily shouldering negative and/or shameful energy we can come to associate with the act of eating.

Stressing about what you ate/drank at a friends’ birthday party is worse for you than the food itself!

So go ahead, whip up a batch of these cupcakes, enjoy every bite, and let me know how long they last in your house! (My guess is “not long.” )

So good!

Love dessert as much as I do?

My 30-Day Challenge Meal Plan comes with a 4-week daily menu, healthy recipe cookbook, grocery lists and a bonus dessert cookbook so you can enjoy a totally balanced lifestyle!

Get your 30-Day Challenge Meal Plan TODAY!

The post Peanut Butter Chocolate Cupcakes (gluten-free, dairy-free) appeared first on The Betty Rocker.

I love healthy, easy snacks and this one is perfect. It’s packed with fiber rich chia seeds and fruit, and will give you lasting energy and a quick pick me up on the go.

You’ll reap benefits from healthy ingredients like:

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

• Cherries, which contain anthocyanins, a powerful antioxidant that can aid in the reduction of heart disease and cancer, and can reduce not only inflammation after exercise but also symptoms of arthritis and gout. Cherries are also a good fiber source and are rich in Vitamins A, C, E, potassium, folate, magnesium, and iron.
• Chia seeds, which are packed with antioxidants and are a phenomenal source of Omega-3 fatty acids. Chia is wonderfully absorbent and will help you feel full longer – as they exit your stomach, chia seeds can bind with harmful substances and carry them right out of you.

Let me know if you’re going to try this, and how it comes out!

Share this post with a friend so they can try it too, and be sure to tag me in your food photos on Facebook and Instagram!

Check out my meal plans for healthy recipe guides and set up steps for
weeks of eating made easy!

The post Cherry Vanilla Chia Pudding (gluten-free, dairy-free) appeared first on The Betty Rocker.

My gluten and dairy free Dark Chocolate Tartlets are SO delicious you might not want to share this with anyone else though!

You’re going to love these…

I’ve added walnuts and pecans to give you the benefits of anti-inflammatory omega-3 healthy fats, antioxidants, and more than 19 vitamins and minerals – including vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc.

Try these Tartlets today…

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

The post Dark Chocolate Tartlets (gluten-free, dairy-free) appeared first on The Betty Rocker.

You don’t need to bake anything, you can just melt all the ingredients together, chill briefly, and you’re done.

If you haven’t played around with cacao butter before, this is a delicious, natural room-temperature solid oil that’s extracted from the cacao bean. In my recent post, Healthy Fat 101, I was talking about some quality fat sources – and cacao butter is definitely one I recommend.

I used a small silicone mold tray for mine, but you could literally use anything – a mini muffin tin, ice cube trays, anything that gives your chocolate a shape that you like.

Do you love dessert and want more healthy options like this?

My 30-Day Challenge Meal Plan comes with a 4-week daily menu, healthy recipe cookbook, grocery lists and a bonus dessert cookbook so you can enjoy a totally balanced lifestyle!

Check out a day of my eating from this program!

The post Healthy Dark Chocolate Fudge (dairy-free) appeared first on The Betty Rocker.

Nice Cream has become the #1 go-to preferred delicious, nutritious dessert of Rockstars everywhere!

Nice Cream is so healthy, so simple to make and so easy to modify, you’ll want to add this “creamy” treat into your summer rotation right away.

(Be sure to check out Chocolate Nice Cream and Strawberry Nice Cream too!)

Not only is today’s Peppermint Chip dessert quick and easy to whip up, it’s full of nutrient-dense ingredients that are great for our health.

Peppermint has long been shown to provide all kinds of physical benefits, like providing relief for headaches, indigestion, and even anxiety. It also calms the muscles of the stomach and improves the flow of bile, which the body uses to digest fats.

Spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. #powerhouse

Bananas are a great source of healthy fiber, plus they’re high in potassium and magnesium, in addition to Vitamins B6 and C.

Let’s go!

What if…

…I don’t like bananas? Try subbing mango – you’ll get a similar consistency with the same fiber benefits.

…I don’t like mint?  That’s ok, you can leave it out- or you might want to try Chocolate or Strawberry instead.

…I can’t have almond milk? Any kind will do; use your favorite, or just use water for a thinner consistency.

…I don’t have spinach available? Try another dark leafy green, like romaine, baby kale, or swiss chard.

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

The post Peppermint Chip Nice Cream (dairy-free, sugar-free) appeared first on The Betty Rocker.

“Life is short.
Eat dessert first.”
-Jacques Torres

Summer is right around the corner, which means the days are getting warmer, and we all know one of the best things about warm days is cool treats!

Today, I’ve got another refreshing Nice Cream recipe to share with you that I know you’re going to want to add to your summer rotation.

But why wait until summer?

This dessert is simple to make (only 4 ingredients!), packed with flavor, and full of nutrients like potassium and Vitamin C, which makes it a fabulous go-to any time you’re craving a little something sweet.

Plus, I boosted it with a little vanilla protein powder. If you’re having this as a treat after dinner, that addition of the protein will help satisfy you and make you less likely to keep looking for snacks. You don’t have to add it in to make the recipe work, but it’s a great option to have and the recipe holds it well!

Enjoy!

What if…

…I prefer chocolate? No problem! You can click here for Chocolate Nice Cream!

…I don’t like bananas? Try subbing mango – you’ll get a similar consistency with the same fiber benefits.

…I’m not into strawberries? That’s ok, give cherries a try!

…I can’t have almond milk? Any kind will do; use your favorite, or just use water for a thinner consistency.

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

The post Strawberry Nice Cream: dairy-free, vegan, sugar-free appeared first on The Betty Rocker.

This recipe is seriously easy, healthy and can be made so many different ways.

Chocolate Nice Cream

Key: T=Tablespoon; tsp=teaspoon

Ingredients:

2-3 bananas, frozen
2 T almond milk
1 tsp vanilla extract
1/8 tsp salt (optional)
2 1/2-3 T cacao powder

1. Peel and chop your bananas, freeze in a Ziplock bag.
2. Add bananas to food processor and blend until smooth.
3. Add in vanilla and chocolate and blend again.

Eat right away, or transfer to a container and re-freeze for an hour for even more scoop-ability.

Toppings I love: fresh raspberries, cacao nibs, culinary grade coconut cream, fresh mint

VARIATIONS:

• For a Chocolate Fit Nice Cream variation, try adding 1 serving of I Chocolate Protein powder or your favorite chocolate protein powder + 1 T cacao powder.
• For a Chocolate Peanut Butter Nice Cream variation, add 1 T peanut butter (or almond butter) to either the original or the Fit Nice Cream recipe above.

What if…

…I don’t like bananas? Try subbing mango – you’ll get a similar consistency with the same fiber benefits.

…I can’t have almond milk? Any kind will do; use your favorite, or just use water for a thinner consistency.

…I prefer strawberry instead? No problem! You can click here for Strawberry Nice Cream!

…I prefer cherry instead? No problem! You can click here for Dark Cherry Nice Cream!

What variations do you want to try? Let me know how yours comes out!

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

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

The post Chocolate Nice Cream (dairy free, vegan, sugar free) appeared first on The Betty Rocker.

Make the cookies.

Stack the cookies.

Eat the cookies.

This recipe came from  The Paleo Kitchen cookbook. It’s got some great recipes, and this one sounded so easy and delicious – it did not disappoint!

I always feel better about having desserts that I make myself, because I know exactly what went into them. That doesn’t mean they don’t have sugar and other ingredients that are a treat, but making them from scratch just feels so much more satisfying – and I know EXACTLY what I’m putting in my body.

Macadamia Nut Chocolate Chip Cookies

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

1 cup macadamia nuts*
1 egg️
1 tsp vanilla️
1/4 cup honey️
2 T coconut flour (it’s different than other flours made from nuts, seeds or grains and super absorbent. Be careful swapping it for something else, it’s not like anything else)️
pinch sea salt️
1/2 cup Enjoy Life dark chocolate chips (gluten, dairy and soy free)

1. Preheat the oven to 350F.
2. In a food processor, blend macadamia nuts til you make macadamia nut butter.
3. Add egg, vanilla, honey, coconut flour and sea salt and blend til smooth. Pulse in chips.
4. Place in refrigerator for 5-10 minutes to allow the coconut flour to absorb and make your batter more dense.
5. Line a baking sheet with parchment paper and drop cookie dough onto it.
6. Bake for 13-15 minutes, or until golden brown on top.

*While I have not yet tried this with almond butter, I think it would hold up beautifully in this recipe. If you have a nut allergy, you should definitely try this recipe with sunbutter!

For a balanced and healthy eating guide and done-for-you meal plan with delicious recipes, daily menus, shopping lists and more, check out the Body Fuel System!

The post Macadamia Chocolate Chip Cookies appeared first on The Betty Rocker.

It takes very little time to make, you can do everything in the food processor – and hey, if you can’t find white chia seeds this works great with black too.

The ingredients in this recipe also helps to support some of your body’s natural detoxification pathways (your colon, your liver, and your kidneys).

Let’s take a closer look at the ingredients and see how they can help you boost your immune system, and support you from the inside out.

Grapefruit: one of the most hydrating fruits in the world, half a grapefruit provides more than half of your recommended daily intake of vitamin C, plus calcium, magnesium, Vitamin A and E and many other minerals.

Want beautiful, glowing skin? Be sure to include natural food sources of vitamin C, like grapefruit. They’re a wonderful food source of beta carotene and lycopene, and the fiber and water content will promote a healthy digestive function

Chia Seeds: chia seeds are one of nature’s richest anti-oxidants – shown to stop up to 70% of free radical activity. Chia is high in fiber, and the seeds absorb water while they’re inside your intestinal tract – along with any toxic elements that can build up in the gut walls, helping to filter and carry them from your body.

While they’re absorbing water, the soluble fiber in the seeds forms a gel-like substance in the stomach (you can observe this by dropping some seeds in a glass of water) that works as a prebiotic – supporting the growth of healthy probiotics in the gut.

Ginger is well known as an anti-inflammatory food, and its volitale oils are powerful scavengers of free radicals. It has been valued for centuries for its herbal medicinal properties, and has proven antiparsite, antimicrobial and antifungal capacity.

Honey: honey has a long medicinal history – the ancient Egyptians offered honey to their Gods as well as used it for wound treatment. Honey is a powerful antibacterial and anti-inflammatory found that has several uses other than cooking.

The ancient Egyptians were on to something.. honey is amazing for healing wounds, especially the Manuka variety. Honey can also be used as a cough suppressant and also helps fight the infection. It also hampers the growth of food-borne pathogens. One warning: due to risk of botulism, never feed honey to an infant.

Fresh berries: berries have a high level of phytochemicals that help protect cells from damage. Due to their compounds called anthocyanidins, berries are known to increase cognitive function. Berries are lower in sugar than other fruits, so they are perfect for diabetics who want something sweet – the fiber in the berries also helps reduce insulin spikes.

They are also an anti-inflammatory food, so they fight systemic inflammation. The flavanoids in berries are also known for their cancer-fighting properties.

White Chia Ginger Grapefruit Cups:

1 large, organic grapefruit, peeled and de-seeded
1 inch fresh ginger, de-skinned and chopped
1 tsp pure vanilla extract
1/2 cup raw, unfiltered honey (add a little more or less to taste)
1/4 cup coconut milk (full fat)
1/3 cup white chia seeds (black are fine too!)

Fresh berries – I used raspberries, blackberries and blueberries

1. Prepare grapefruit. Puree in a food processor with ginger, vanilla, coconut milk and honey. I just added honey until I liked the taste and didn’t measure it exactly so 1/2 cup is an estimate. I’d add half that amount and taste it, then add more as you like.
2. Remove from food processor and place in a bowl. Stir in chia seeds and allow it to sit for 15-20 minutes.

Want more delicious recipes?

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

References:

1. AICR’s Foods that Fight Cancer, American Institute of Cancer Research 5-2014

2. Medical Knowledge Center: Grapefruit, Medical News Today, 2-2015

3. Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid chromatography, National Center for Biotechnology Information, 6-2014

4. Ginger – an herbal medicinal product with broad anti-inflammatory actions: National Center for Biotechnology Information, Summer-2005

5. Ginger Reduces Muscle Pain Caused By Eccentric Exercise: The American Pain Society, 4-2010

6. Ginger Reduces Acute Chemotherapy-induced Nausea: Green Med Info, 7-2012

7. Medicinal Uses of Honey: Web MD, 12-2011

8. 9 Amazing Health Benefits of Berries: Everyday Health, 7-2012

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Mine has ALWAYS been pumpkin pie!

I’ve definitely made some changes to the recipe we had as kids…but it still tastes just as amazing as always.

This year, I wanted to do something creative with my pumpkin pie, so I turned it into tartlets.

You’re going to absolutely LOVE this variation – it basically means MORE crust…and this crust is a variation of my famous Perfect Nut Crust that friends tell me they could just eat by itself over and over.

I could have stopped there – they’re basically perfect – but I thought why not add just a dollop of coconut cream?

Why not indeed….

I’ve posted the recipe for all 3 layers of this tremendous and easy holiday dessert below for you – please comment and let me know if you try it, and how everyone liked it!

5 Ingredients in this Recipe that BOOST YOUR METABOLISM and KEEP YOU HEALTHY:

I take a tablespoon daily!

Cashews: cashews, like most nuts are high in antioxidants those scourges of free radicals that cause damage to our cells. But cashews also contain a ton of copper, an essential component in many enzymes which helps the body use iron helps the development of bone and connective tissue. It’s also a great source of magnesium, an important mineral that balances calcium and helps regulate nerve and muscle tone.
I like them chopped up on my oatmeal!

Cinnamon: cinnamon slows the rate at which the stomach empties after meals, helping to keep our blood sugar stable. This is GOOD news around the holidays when so many foods are laced with added sugar that spike our insulin response, causing our bodies to store more body fat.
Add cinnamon to your coffee for a delicious natural flavor!

Walnuts: packed with antioxidants and healthy monounsaturated Omega 3 fat, walnuts will help you feel full faster, have 7g of protein per ounce, curb overeating and aid in brain function. They’ll provide you with long-lasting energy that burns off fast!

Include these ingredients in your holiday baking and reap the rewards – and try today’s recipe for maximum benefit!

Perfect Nut Crust Ingredients

Yield: 12 mini crusts
You will need: food processor, measuring cups and spoons, muffin tin

1 cup pecans
1 cup walnuts
1 tsp baking soda
1/4 tsp sea salt
1 T honey*
1 T maple syrup

Pumpkin Pie Filling Ingredients

Yield: 12 tartlets
You will need: measuring cups and spoons, food processor, can opener, mixing bowl, whisk

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 starch
1 T blackstrap molasses
2 T almond milk
2 tsp vanilla

Betty Rocker Signature Spice Blend (make a double or triple batch and keep it around for smoothies, to add to lattes, add to your cereal, anything you think of!)
1 tsp cinnamon
1/2 tsp cardamom
1/2 tsp ginger
1/2 tsp cacao powder
1/4 tsp cloves
1/4 tsp allspice

Coconut Whipped Cream Ingredients:

Yield: 12 servings
You will need: can opener, whisk, measuring spoons, mixing bowl

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

Full Assembly Instructions:

1. Turn your oven on to 350F.
2. To make the crust, place the pecans, walnuts, baking soda, and salt in your food processor and grind to a fine consistency.
3. With the processor running, add the honey and maple syrup and allow the mixture to form a dough.
4. Remove from the mixer and divide evenly between the 12 muffin tins. Press into each muffin tin so it goes up the sides.
5. Bake for 10 minutes, then remove to cool slightly while you make the filling.
6. For the filling, blend the cashews in the food processor until semi-smooth.
7. Add in pumpkin, maple syrup, tapioca starch, molasses, almond milk, and vanilla and blend well.
8. Add in the spices and blend again. Scoop by the 1/4 cup into the muffin tin.
9. Bake for 30 minutes, check with a cake tester, and bake for an extra 5-7 minutes if necessary.
10. Let them cool slightly and then remove from the tins to cool on a cooling rack.
11. To make the coconut whipped cream, take the coconut milk out of the fridge and open the can.
12. Scoop the thick cream off of the top and place it into a bowl. Be careful not to get the liquid at the bottom.
13. Whisk the cream and then add in the honey and nutmeg. Stir well.
14. Top the cooled pumpkin pie tartlets with the coconut cream.

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

The post Pumpkin Pie Tartlets with Coconut Cream (gluten free, dairy free) appeared first on The Betty Rocker.

One that’s EASY to make, tastes AWESOME, impresses EVERYONE with its gourmet appeal and, is incredibly good for you!

Not only do I love the texture this silky sweet potato pie comes out to, the crust you’re pairing it with will likely become one you’ll want to try with other recipes.

This crust took me about a month to get right but it was so worth it! I do different versions of it now with other nuts and it’s just super simple and bakes to perfection in a tart pan.

I also have to say I feel great after I eat this pie because it’s made from whole food ingredients that will fill you up with nutrients that do a lot of good for your immune system – especially during a time of year that can be a little more stressful than normal.

For example, sweet potatoes are a great source of two really important antioxidants, Vitamin A and beta-carotene. They’ll help protect your cells from harmful irritants and pollutants, and boost your immune system.

Sweet potatoes are also a good source of fiber, helping you feel full longer and preventing overeating (we know we’re going to eat a little too much at holidays…having whole, nutrient dense foods with fiber will help you keep that at just the right level).

Rather than putting a ton of sugar into this pie, I compliment the natural sweetness of the sweet potato with some coconut milk (naturally sweet), just 6 Tablespoons of maple syrup (get a grade B, all natural for best results) and a heavenly Fall spice blend.

The spices themselves have some great health benefits – get the freshest spices you can to maximize this. For example, cinnamon boosts brain activity, improves circulation and contains anti-inflammatory benefits. Ginger is a powerful anti-inflammatory, and cardamom contains Vitamin A, C, potassium, calcium, copper, iron, manganese, magnesium, phosphorous, and zinc (among others!).

And in your crust you’ve got delicious, heart-healthy walnuts, rich in essential Omega-3 fatty acid, are an awesome source of Vitamin E – another powerful antioxidant – and are also packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.

Be sure to leave me a note below with any questions, adaptations you made for others to try….and let me know how your pie turns out!

Sweet Potato Pie (gluten and dairy free)

Yield: 8 servings
You Will Need: pie plate or tart pan, food processor, measuring cups and spoons, mixing bowl, whisk

1 lb/2 cups (about 2 medium) sweet potatoes, baked, skin removed
3/4 cup coconut milk (canned)
6 T maple syrup
5 T coconut sugar
1/4 cup bourbon (omit if desired)
3 eggs
2 T coconut oil, melted
1 tsp vanilla
1/4 tsp cinnamon
1/4 tsp ginger
1/8 tsp cardamom
1/4 tsp sea salt
4-5 grinds fresh black pepper

1. Preheat the oven to 350F.
2. Puree the baked sweet potatoes in a food processor.
3. In a large mixing bowl, mix the coconut milk, maple syrup, coconut palm sugar, bourbon, eggs and coconut oil.
4. Add the vanilla and spices.
5. Stir in the sweet potato puree.
6. Pour the mixture into a pre-baked crust, and bake for 50 minutes or until the center is set.

Betty Rocker Perfect Nut Crust

2 cup walnuts
1 tsp baking soda
1/4 tsp salt
2 T honey + 1 tsp maple syrup

1. Preheat the oven to 350F.
2. Measure the walnuts, baking soda and salt into a food processor until finely chopped.
3. While the food processor is running, add the honey and maple syrup until a sticky dough forms.
4. Press mixture into a pie plate or tart pan (preferred).
5. Bake for 15 minutes.

For plans that let you eat dessert and give you structure AND balance, check out my Eating Guides and Meal Plans!

The post Sweet Potato Pie (gluten and dairy free) appeared first on The Betty Rocker.

These protein donuts make a delicious family-pleasing treat that’s actually pretty darn good for us!

Here is the recipe – let me know if you try them!

Donuts

3/4 cup almond meal flour
2 servings (60 grams) I Vanilla Protein (or leave it out and use an additional 1/4 cup of almond meal – more fat, less protein)
1/4 tsp baking soda
1/3 cup unsweetened applesauce
3 T honey
pinch sea salt
3 egg
1/4 tsp vanilla extract
3 T coconut oil
2 T organic, unsulphured blackstrap molasses

Betty Rocker Spice blend: (I usually make 3-4 times this amount and keep it on hand to add to a variety of Fall recipes):
1 tsp cinnamon
1/2 tsp cardamom (sub nutmeg if you don’t have cardamom)
1/2 tsp ginger
1/2 tsp cacao powder
1/4 tsp cloves
1/4 tsp allspice

1. Preheat oven to 350.
2. Combine dry ingredients.
3. Combine wet ingredients and add to dry. Mix well.
4. Spray donut pans (you could easily use muffin tins if you don’t have a donut tin yet) with a little cooking oil spray, and spoon batter in to about 1/2 – 3/4 of the way full.
5. Bake for 15 minutes and cool on a cooling rack.
6. Optionally add glaze.

Glaze

1/4 cup dark chocolate pieces (70% or higher recommended)
1 T coconut oil
1 T maple syrup
1 T blackstrap molasses

1. Melt together over low heat. Use a double boiler for best results.
2. Dip donuts.
3. Optional toppings – coconut flakes, cacao nibs, fresh berries

Love having healthy food ready to go? Let me do all the planning for you.

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The post Gingerbread Protein Donuts with (optional) Dark Chocolate Maple Glaze appeared first on The Betty Rocker.

We have fresh Colorado peaches in season right now, and I was craving Peach Pie.

I used the Perfect Pie Crust (gluten free, dairy free, nut free) (pre-baked) as the base.

This may be my favorite dessert recipe of the year…let me know if you try it!

You could also use frozen peaches – just add an extra Tablespoon of chia to absorb any extra liquid.

Peach Pie

Yield: 1 pie (6-8 servings)
You will need: knife, cutting board, pie plate, measuring cups and spoons, mixing bowl, wooden spoon

6-7 Peaches, pitted and sliced evenly
1/2 cup coconut sugar
1/2 tsp almond extract (omit if your guest has a nut allergy)
juice of 1 lemon (I use this simple juicer – it’s the best one I’ve ever had)
1/2 tsp sea salt
2 T ground chia seeds
2-3 T goat milk butter or grass-fed cow butter

1. Preheat oven to 400 F.

2. Prepare peaches. Place in a large bowl.

3. Gently fold in coconut sugar, almond extract, sea salt, lemon juice and chia seeds. Allow to sit for 5-10 minutes so the chia seeds can absorb some of the liquid.

4. Pour peach mixture into a pre-baked pie shell.

5. Dot the surface with pieces of butter if desired (by the way, if you can find the goat milk butter it is SO GOOD!).

6. Bake open faced for up to 45 minutes, or until bubbling and peaches are easily pierced by a fork and crust begins to pull away from the edges.

7. Serve with coconut cream, coconut milk or topping of your choice. We sprinkled a little nutmeg on top with the coconut cream. There were some clean plates after this pie!

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

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Recipes like….

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

The post Easy Peach Pie appeared first on The Betty Rocker.

We were planning to get together for dinner and I wanted to make a pie for dessert – but my usual nut crust wasn’t going to cut it!

You could use this pie crust as a base for many recipes. The dough rolls out perfectly, holds together beautifully, and you could easily make a double crust pie by doubling the recipe.

Let me know what you think!

Perfect Pie Crust

Yield: 1 pie crust
You will need: food processor, measuring cups and spoons, spatula, liquid measuring cup, pie plate, rolling pin, parchment paper

1/3 cup ground or milled chia seeds (black or white)
1/3 cup (+2-3 T more) water
2 T coconut sugar
1/2 tsp sea salt
1/3 cup arrowroot powder
2 1/2 cups unsweetened shredded coconut
1 tsp vanilla extract

1. Measure 1/3 cup water into a liquid measuring cup and add chia seeds. Stir together and set aside. You’ll have a very thick paste.

2. In your food processor, combine coconut sugar, sea salt and arrowroot powder. After they’re well mixed, add unsweetened coconut and blend until very fine. Stop the food processor a couple times and scrape the sides down with a spatula to ensure an even blend.

3. Add vanilla and soaked chia seeds and blend again. Add 2-3 additional tablespoons of water if you’re finding it’s a bit crumbly. I live in a very dry state (Colorado) and I added 3 T.

4. Spread a sheet of parchment paper on your countertop and sprinkle it with arrowroot powder. Turn your dough out onto the sheet and form into a ball. Place an additional sheet of parchment paper over top of the dough and roll out with a rolling pin until you get the desired diameter for your pie plate.

5. Remove the top layer and use the bottom later to gently flip the dough into your pie plate. Remove the bottom layer and remove any rips.

6. Trim the edges and make the sides even. Roll them up slightly and crimp or flute the edges with your fingers. Prick the bottom of the pastry crust with a fork.

7. Bake for 20 min at 300 F to set the crust before adding filling.

For plans that support healthy eating and give you structure AND balance, check out my Eating Guides and Meal Plans!

The post Perfect Pie Crust (gluten free, dairy free, nut free) appeared first on The Betty Rocker.

I’ve been wanting to try the whole “chickpea” cookie thing because the pictures of them are just awesome, but I really can’t stand the smell of garbanzo bean flour and I’ve also read that you can’t eat the chickpea cookies cold.

The gluten free flourless chocolate cupcakes I made in another post came out really well, and not having a bunch of flour makes assembly super easy.

These came out great – they were good as cookie dough, hot out of the oven and also the next day at room temperature, with a soft cookie texture.

Try them out, and let me know if you make any modifications by leaving a comment so other people know how to experiment too.

Gluten-free, Flourless Chocolate Chip Cookies

Yield: about a dozen and a half cookies

• 1 can white beans (drained, rinsed and lightly patted dry)
• 1/3 cup walnut or almond butter (peanut butter or sun butter work great too)
• 1/4 – 1/3 cup ground chia seeds (optional, but adds more fiber and density to your batter)
• 1/3 cup honey (or maple syrup)
• 1-3 tsp vanilla extract
• 1/4 tsp sea salt
• 1 tsp baking powder
• 1 tsp baking soda
• 1/2 cup dark chocolate chips (I use dairy free from Enjoy Life or similar)

1. Preheat oven to 350F.
2. Add all the ingredients to the food processor (except chocolate pieces) and blend til smooth.
3. Transfer to a bowl and stir in chopped chocolate.
4. Line cookie sheet with parchment paper and spoon dough into even sized balls.
5. Bake for 12-18 min or until golden. I used a convection oven for these, and they baked quickly. The first batch I made I took out at 12 min, the second batch I left in longer. The cookies stay chewy and soft after baking, so don’t be alarmed. If you want them crisper, let them sit in a tin for a couple of days to dehydrate them slightly.

You can enjoy home made healthy cookies like these when you’re following a balanced, whole food based eating lifestyle.

For support, recipes, mapped out plans and grocery lists, get the Body Fuel System – my signature eating guide!

The post Gluten Free, Flourless Chocolate Chip Cookies appeared first on The Betty Rocker.

I started messing around with what became this insanely easy and delicious new dessert that you have to try…and I think my new neighbors are pretty stoked about it too

I didn’t have peanut butter in the house, but I did have some walnut butter – you could use any kind of nut butter or sun butter even in this recipe and it would be awesome!

Give it a whirl – you could make a variety of sizes – I used regular sized muffin tins, but they’d be awesome in mini too if you have them.

Easy Dark Chocolate Nut Butter Cups

Yield: 6 full size cups, 12 mini cups
You will need: bowl, double boiler (or try my bowl in a wok method or use your microwave), spatula, measuring cups and spoons, cupcake/muffin tins, liners

8 oz dark chocolate pieces or chips (I use 70% dark or higher)
1/2 cup walnut butter (or other nut butter)
3 T honey
1/2 tsp vanilla extract
1/4 tsp sea salt

1. Melt chocolate in a double boiler, or create a water bath using a heat-safe bowl and a pan of water. You can also melt your chocolate in the microwave. When finished, set aside.
2. Assemble nut filling ingredients.
3. Combine them in a small bowl and mix well.
4. Line cupcake tins with liners.
5. Evenly distribute about 3/4 of your chocolate amongst your cupcake tins.
6. Form small, even sized dough balls out of your nut mixture, and place them on the chocolate.
7. Pour the remaining chocolate over top of the nuts.
8. Spread the chocolate out so it covers the nut mixture.
9. Top with a little sea salt. I’m using a combination of Pink Himalayan and Black Lava Sea Salt.
10. Cover and refrigerate for approximately 30 minutes.
11. Remove from tins and peel back the liner.

Let me help you make healthy eating easy (yes, you can still have dessert)!

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 support you with a plan, recipes, grocery lists and more!

The post Easy Dark Chocolate Nut Butter Cups appeared first on The Betty Rocker.

You can whip this recipe together in 5 minutes in your food processor, it’s so easy.

It uses just a little honey for sweetness but these cookies will totally satisfy your sweet tooth – all while infusing you with antioxidants, omega-3 fats and that special feeling we get from eating cookies

Some Fun Facts about GOJI BERRIES….

• Goji berries are unique among fruits, because they contain all the essential amino acids.
• Loaded with vitamin C, they contain more carotenoids than any other food.
• The berries contain 21 trace minerals, including iron, zinc, selenium and calcium (and 15 times as much iron as spinach to give you an idea!)
• They’re tasty and easy to use like a raisin.

Dark Chocolate Goji Berry Cookies

Yield: 12 cookies
You will need: measuring cups and spoons, food processor

2/3 cup walnuts
2/3 cup almonds
2/3 cup oat bran (#paleo use flax seed)
1 tsp cinnamon
1/4 tsp sea salt
1 T vanilla extract
1/4 cup honey
1/4 cup raw cacao nibs
1/4 cup goji berries

1. BLEND: nuts, oat bran, cinnamon and salt.
2. When they’re evenly mixed fine, drizzle in honey and vanilla with your machine running til a sticky dough forms.
3. PULSE in nibs and berries.
4. FORM into balls or cookie shapes and enjoy!!

Want more healthy and delicious recipes…and a plan that lets you eat healthy desserts like this?  

Check out the 30-day Challenge Meal Plan!

The post Dark Chocolate Goji Berry Cookies (gluten free, dairy free) appeared first on The Betty Rocker.

This past year was a big one for Betty Rocker.

I moved 5 (!!!!) times between 3 states (CO, TX, CA), hosted two 30-day challenges that over 27,000 people in 15 countries participated in, hosted 3 live meet-up workshops in November, completed 2 new cookbooks and a cooking tutorial video program, received and answered hundreds of awesome emails and messages from my incredible readers, and rang in the New Year in San Francisco with some dear friends who inspire me beyond belief.

I know I just gave you the warm fuzzies with that uplifting recap of last year, but New Year’s day had some serious bumps in the road.

After working for 12 straight hours, I set out to make a recipe I wanted to bring to my friends for New Year’s Eve.

But, I scorched the crust (new stove), made scrambled eggs in what was supposed to be the lemon pudding (twice) because I was trying to do too many things at once and the heat was too high – and after 45 minutes that were supposed to be spent power-prepping a gourmet confection I had nothing to show except some fresh pureed lemons, 6 partially scorched tartlet crusts (6 fully burned tartlet crusts) and a sink full of dirty dishes!

I was ready to call it quits. Seriously. But I can’t leave a sink of dirty dishes, and as I was washing them my brain began taking inventory of what I did still have and what possibilities there might be to salvage the remains.

The result of what I came up with was so elegant, so easy, so delicious, so melt-in-your mouth awesome and the absolute perfect dessert for my very savvy, food connoisseur friends – I simply must share the recipe with you.

Lemon Filling

Yield: enough for 12 tartlets
You will need: knife, cutting board, food processor, measuring cups and spoons, mixing bowl and spoon

3 lemons, peeled and de-seeded
1 inch fresh ginger, de-skinned and chopped
1 tsp pure vanilla extract
1/2 cup honey  more or less to taste)
1/4 cup coconut milk (full fat)
1/3 cup chia seeds

Fresh berries – I used raspberries, blackberries, and blueberries

1. Prepare lemons. Puree in a food processor with ginger, vanilla, coconut milk and honey. I just added honey until I liked the taste and didn’t measure it exactly so 1/2 cup is an estimate. I’d add half that amount and taste it, then add more as you like.
2. Remove from food processor and place in a bowl. Stir in chia seeds and allow it to sit for 15-20 minutes.

Perfect Nut Crust

Yield: 12 tartlet crusts
You will need: measuring cups and spoons, food processor, muffin tin

1 cup walnuts
1 cup pecans
1 tsp baking soda
1/2 tsp sea salt
2 T honey (You’ll want a liquid honey here, if you have raw honey just melt it a bit. This helps the crust stick together. You can also use maple syrup or a combination of both as an alternative)

1. Add nuts, baking soda and salt to the food processor and run until it forms a fine, slightly sticky meal.
2. With it running, add your honey. Once it’s combined, you can shut it off.
3. For tartlets, evenly divide the dough into muffin tins (makes 12) and bake at 350 for 10 minutes. For full tart crust, bake for 15 – but check it, oven temps vary and you don’t want to burn half of them like I did last night!

Assemble

1. Once your tartlet shells have cooled, run a butter knife around their edges to pop them out of the tins and transfer them to a cookie sheet.
2. There is the perfect amount of lemon filling for all 12 (or if you only had 6 you could eat it like pudding for breakfast haha cheers!)
3. Top each tartlet with 3 raspberries, 1 blackberry and 3 blueberries.
4. Garnish with lemon zest.

I am glad I was able to start the New Year with a recipe that I invented after having what felt like a disaster. It reminded me once again that life’s what you bake it and what you make it – and that if you can roll with the punches, you can turn your lemons into lemon tarts.

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

The post Lemon Berry Tartlets appeared first on The Betty Rocker.

Here are some other variations you may see here on the blog:

Dark Chocolate Goji Berry Bites

Dark Chocolate Raisin Cookie Dough Bites

Chocolate Chip Cookie Dough Bites

They’re super easy to make and very satisfying with the healthy fat from the nuts. Let me know what variations you make!

Peanut Butter Chocolate Chunk Cookie Dough

Yield: 12 pieces
You will need: food processor, measuring cups and spoons

2/3 cup walnuts
2/3 cup almonds
2/3 cup oat bran
1/4 tsp salt
3/4 tsp cinnamon
1/4 cup peanut butter
1 tsp vanilla
1/4 cup mixed maple syrup and honey (or try with one or the other)
1/4-1/2 cup cacao nibs

1. Measure walnuts, almonds, oat bran, salt and cinnamon into the food processor. Blend until the nuts form a meal, and are starting to hold together a bit.
2. Add peanut butter, vanilla and honey/syrup mixture and blend again. You may want to open up your food processor and stir it a couple times depending on how dense your peanut butter is (I was using Santa Cruz Organic Crunchy, and after opening it and stirring in the oil I keep it in the fridge so it’s a little more firm).
3. Add cacao nibs and pulse a couple times to get them in there evenly.
4. Form into balls and store in a container, or just eat them with a spoon

Want more healthy, easy recipes?

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The post Peanut Butter Chocolate Chunk Cookie Dough (gluten and dairy free) appeared first on The Betty Rocker.

I like the combination of flavors though, so I was thinking how could I make a healthier version of them? For starters I do have a couple issues with regular old Rice Krispies cereal – let me elaborate.

The ingredients in Rice Krispies are: rice, sugar, salt, malt flavoring, iron, ascorbic acid (vitamin C), alpha tocopherol acetate (vitamin E), niacinamide, vitamin A palmitate, pyridoxine hydrochloride (vitamin B6), riboflavin (vitamin B2),thiamin hydrochloride (vitamin B1), folic acid, vitamin B12, vitamin D.

Obviously, the added sugar is less than ideal. But rice, and grains naturally contain vitamins and minerals in abundance, so do you ever wonder why a cereal based on rice, a wholesome, nutrient-dense grain, would need to be fortified with all of those vitamins?

The truth is, the refining process that commercially made cereals undergo strips them of their vitamins and minerals, and most of their natural fiber. Fortification with these synthetic vitamins is less than ideal and those vitamins aren’t always assimilated and used the same way by your body as they are when they are a natural component of the plant.

Rice, and other grains should be sprouted, fermented or soaked overnight for our body to absorb and assimilate the nutrients they contain. You can find these things if you know what to look for. I talk about Ezekial sprouted grain bread a lot for this very reason. Not only is it made from 100% sprouted grains, it doesn’t contain added sugar or additives.

One of the “issues” with gluten (unless you have a true allergy, known as Celiac’s)  isn’t always an issue with the gluten protein – though it is a tough to digest protein for our body. Eating it daily can cause gut irritation and inflammation – but a lot of that comes from eating gluten-containing grains that are refined, and un-sprouted. The sprouting – or fermenting, or soaking – process allows for some predigestion of the gluten, which will make it much easier for your body to absorb.

I predict that this deeper knowledge about sprouted grains is going to become more mainstream over the next few years, and you will find some products that are labeled “sprouted grain” but contain a lot of other additives and sugar that defeat the purpose (we’ve seen plenty of gluten free products with this problem). So keep reading your food labels and being a smart consumer.

I found two options when I went to the store, neither of which was perfect but both of which were acceptable for a home-made dessert.

Barbara’s Brown Rice Crisps – which contain organic brown rice, are sweetened with organic fruit juice concentrate, and contain a little sea salt.

One Degree Organic Foods Veganic Sprouted Brown Rice Crisps – which contain organic sprouted brown rice, organic coconut palm sugar, sunflower lecithin, salt and tocopherols.

While I like that the rice is sprouted, I wish they were sweetened with fruit juice like Barbara’s. Either way though, much better options than Rice Krispies. We ARE making a treat, so we will be adding sweetener – my point is control your added sugar as much as you can.

Chocolate Peanut Butter Protein Rice Krispie Treats

Yield: 12 treats
You will need: measuring cups and spoons, spatula, cooking oil spray, 9×9 baking dish, knife, cutting board

2 cups brown rice crisps
1 serving (30 grams) I Vanilla Protein Powder
1/4 cup honey
1/4 cup peanut butter (or other nut butter)
1/4-1/3 cup dark chocolate (I used 70% dark, or dairy-free dark chocolate like Enjoy Life brand)

1. Coat your spatula with a little cooking oil so it doesn’t stick, then mix everything together.
2. Press it into a 9×9 or 8×8 baking dish (pre-oil).
3. Melt about 1/4-1/3 cup dark chocolate pieces (used 70%) and spread over the top.
4. Chill to set the chocolate, or just cut ’em up and eat them GOOEY like me!!

This took me 5 minutes!!

And while I gotta admit, there is really no substitute for Nutella I’d rather save my crave and have that on an NSA day and not just any old time I want a treat!

So try this super easy, yummy dessert and start looking for sprouted grain products, and learning more about how to prepare your own!

For more information about grains and how to prep them check out:
The Weston Price Foundation: Be Kind to Your Grains

Check out the 30-day Challenge Meal Plan! Complete Healthy Eating Guide and Plans, comes with my Healthy Desserts Cookbook!

The post Chocolate Peanut Butter Protein Rice Krispie Treats appeared first on The Betty Rocker.

(in one minute – not kidding!)

Sometimes at night I want chocolate.

Oh, you too?

I’m pretty sure it’s a natural phenomenon – but what’s NOT natural is eating a bunch of processed junk that gives you a stomach ache.

When all I can think about is destroying a pint of ice cream, the only thing that really stops me from driving to the store are the things I’ve learned about what eating processed foods like that does to the body long-term.

Eating sweets and treats is not bad – but eating highly processed foods made with ingredients spiked with antibiotics, GMO grains, refined sugars and flours on a regular basis will elevate your blood sugar, pad your body with fat and make you crave MORE sugar – not less.

That’s why I handle the late night sweet cravings when they hit by whipping something up myself that’s simple, nutrient dense and delicious- like this little concoction I put together with a few things I had in my cupboard

I added a few alternative ingredients so you can make your own version – you definitely need to try it….let me know how yours comes out!

Double-Layer Chocolate Strawberry Protein Cake

Yield: 2 servings
You will need: measuring spoons, whisk, mixing bowl, spatula, microwave-safe ramekin

• 1 1/2 servings (45 grams) I Vanilla Protein Powder or I Chocolate Protein Powder
  I have also used vanilla egg white protein powder by Jay Robb which works great
• 2 T cacao powder – yes, regular cocoa powder will work, but check this stuff out, it’s way more pure and nutrient dense
• 1/4 tsp baking powder
• 1/8 tsp salt (omit if using egg white p.p. – it’s salty)
• 1 1/2 T coconut sugar (yes you can use a different kind of sugar here, coconut sugar is my preferred sugar these days – it’s still sugar but the way it’s made leaves many of the natural minerals intact.  Check it out if you haven’t yet.)
• 2 T coconut oil, melted (real butter would be fine here too if you’re good with dairy…..yummmm)
• 1/3 cup lite coconut milk
• 1 tsp cacao nibs (approximately) in two portions – I like these because they are all natural, packed with phytonutrients – and unsweetened – and they add a wonderful chocolate crunch and texture without all the sugar
• 2 strawberries, sliced thin

1. Whisk dry ingredients together and add melted coconut oil and kefir.

3. Mix everything.

4. Lick spatula.

5. Fill a ramekin (or mug) with half of your batter. Sprinkle cacao nibs and layer with thinly sliced strawberries. Cover with remaining batter.

6. Top with cacao nibs and sliced strawberries.

7. Put it in the microwave for a minute (this is a 1000 watt microwave – if yours is less powerful you may need 10-20 more seconds).

It’s just the right amount of gooey.

You definitely won’t want to share this with anyone but your Instagram followers!

Who wants the last bite?

TOTALLY SCREEN LICK-ABLE!

***This recipe is gluten free, grain free, optionally dairy free – and it’s full of healthy fat and protein.******

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Take the quiz and find out your eating type!

The post One-Minute Chocolate Strawberry Protein Cake appeared first on The Betty Rocker.

I wanted to share this delicious cookie dough recipe that is kind of like trail mix all blended up with a little twist.

Use raw cacao nibs in place of chocolate chips for a real energy boost without the refined sugar – these get plenty of sweetness from the honey and raisins. You’ll see

But feel free to vary the ingredients however you like! I’ve got a couple other versions of this recipe that you can find here:

• Peanut Butter Cookie Dough Bites 
• Dark Chocolate Raisin Cookie Dough Bites

Chocolate Chip Cookie Dough Bites

Yield: 12-16
You will need: food processor, measuring cups and spoons

2/3 cup almonds
2/3 cup walnuts
2/3 cup oat bran (flax seed meal works great too!)
1 tsp cinnamon
1/4 tsp sea salt
1/4 cup honey
1 T vanilla extract
1/4 cup cacao nibs
1/4 cup raisins

1. In a food processor, blend the almonds, walnuts, oats, cinnamon and sea salt together until you’ve created a fine textured meal.
2. Add the honey and vanilla and process again until combined.
3. Lastly, add in the cacao nibs and raisins and pulse a few times to mix them in.
4. Roll into even sized balls and place on a platter or baking sheet lined with parchment paper. Store in the refrigerator.

Looking for some help making healthy eating easy? 

Take the quiz and find out your eating type!

The post Chocolate Chip Cookie Dough Bites (gluten free/dairy free) appeared first on The Betty Rocker.

If you didn’t get a chance to catch my Chocolate Strawberry Donut Protein Pancakes, get that recipe right now!

This gluten free dark chocolate dessert is so easy to make – it takes about 8 minutes to throw everything together and freezes quickly.

I got the silicone baking squares from Amazon.com for $10. They’re so easy to pop right out once they’ve set. You can also use cupcake tins and liners.

Watch two 15 second assembly videos, click here:

• Instagram Assembly Video 1
• Instagram Assembly Video 2

Gluten-free/dairy-free No-Bake Dark Chocolate Fudge

Yield: 24 small or 12 large  pieces
You will need: small pot, wooden spoon, measuring cups and spoons, silicone baking squares or similar

1/2 cup coconut oil
1/4 cup cacao powder
2 – 3 T honey
1 tsp vanilla

1. In a small pot, melt coconut oil and honey.
2. Stir in cacao and vanilla.
3. Pour the mixture into silicone squares or cupcake tins with small paper liners.
4. Freeze for 20-30 minutes. Depending on what size you make them and how hot you get your liquid mixture, they solidify fast!

For a fun variation….

Try adding 1/4 cup almond butter. This will make your fudge even richer. You can adjust the honey up or down a bit depending on how sensitive you are to sweetness. I made mine with 2 T and they were delicious, but I might try them again with the almond butter and add 3 or 4.

Looking for some help making healthy eating easy? 

Take the quiz and find out your eating type!

The post Healthy Dark Chocolate Chocolate Fudge (gluten and dairy free) appeared first on The Betty Rocker.

Yield: 12 cookies
You will need: measuring cups and spoons, mixing bowl, wooden spoon, baking sheet

1 1/4 cups almond meal flour (other nut flours work too)
2-3 T cacao powder
1/4 tsp salt
1 tsp baking soda
2 tsp vanilla extract
1/4 cup coconut oil, avocado oil or olive oil (add about half of this to start to check the texture – see below)
1/4 cup honey or maple syrup
1/4 cup dark chocolate pieces

1. Preheat oven to 350.
2. Mix almond meal, cacao powder, salt and baking soda.
3. Stir in vanilla and honey and mix well. Add oil a little at a time. Depending on a variety of factors (including climate, brands of ingredients etc) this batter can do different things. You want a somewhat stiff batter to lay on your cookie sheet, so if it’s super runny before adding the oil try going without. If it seems ok, try adding a tablespoon or two at a time (a 1/4 cup is 4 tablespoons). For some of you, it will be just fine to add the entire amount. Don’t be afraid to mess around a little or add a little more almond meal flour.
4. Add chocolate pieces. Bake for 7-9 minutes.

Hope you enjoy this simple and easy chocolate chunk cookie recipe!

Perfect for the holidays, or anytime you need a chocolate fix!

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 Double Chocolate Chunk Cookies (gluten and dairy free) appeared first on The Betty Rocker.