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

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

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

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

Having a plan makes planning easy!

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

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

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

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

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

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

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

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

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

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

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

Chicken, Avocado and Black Bean Salad

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

Ingredients:

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

For the Dressing:

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

For the Salad:

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

Directions:

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

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

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

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

Recipes like….

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Recipes like….

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

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

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

In the mood for something savory and crunchy? I’ve got you covered!

Check out these delicious and versatile bites of goodness – they’re gluten and grain free, totally plant based and packed with fiber and healthy fats.

And with only 5 ingredients, they are simple and easy to make any time you are in the mood for a crunchy snack or need a fun appetizer to serve that everyone will love.

I wanted to delve into some of the cool things seeds do for our health and that I learned about seed cycling from my friend Dr. Jolene Brighten, women’s hormone expert.

I found it fascinating to learn that different seeds can support your hormones through the different phases of our cycle.

When our hormones are in balance, estrogen, progesterone, and testosterone work together in harmony. But many factors can throw them out of balance in our busy lives. We are too often bombarded with endocrine disruptors (chemicals that interfere with our endocrine, or hormone system) from environmental toxins, the foods we eat, products we use, stress, poor sleep, and much more.

What I found so interesting about seeds was that by adding specific seeds into our diet at specific times, we can give our bodies the nutrients they need to replenish themselves and support our hormones.

If this is something you are interested in, I’ve delved a bit more into this below – but you can also eat these crackers at any time! They are a great, healthy snack regardless of seed cycling – and you’ll find the recipe below!

Introduction to Seed Cycling

Seed cycling provides your body the specific nutrients it needs to help support and rebuild your hormones no matter what stage of life you are in. It can also be helpful if you have really intense PMS or things like acne, bloating, and irregular periods.

In order to use seed cycling you need to know a few things first, such as the day you experience your period (the first day there is a flow). That is the day you begin the follicular phase which continues through ovulation, or the first 14 days of your cycle. After that you start the luteal phase which is when these crackers are really impactful!

Follicular Phase Seeds

During days 1-14 (the follicular phase) we need more estrogen to rebuild the endometrium (the lining of the uterus).

This is a great time to eat Flax seeds and Pumpkin seeds since they naturally balance your estrogen levels while also helping you metabolize it, to avoid going into estrogen dominance.

High levels of estrogen can lead to tender breasts, mood swings, hair loss, weight gain, fibroids, endometriosis, breast and ovarian cysts, and even breast and ovarian cancer. By balancing our estrogen levels, we can help prevent some of these from happening and decrease our symptoms (1).

Flax seeds can also help reduce breast tenderness which is common around this time (2). They are also a great source of Omega 3’s, soluble fiber, and antioxidants which we need on a daily basis (3).

Luteal Phase Seeds

During Days 15-30 (the luteal phase) women tend to experience low levels of progesterone which is the sex hormone that triggers your body to prepare for pregnancy.

Low progesterone levels can also lead to tender breasts, headaches, mood swings, anxiety and not being able to fall or stay asleep (4). By naturally supporting the body by including sesame and sunflower seeds, both of which contain zinc, we can encourage the production of progesterone reducing these side effects (5).

Sesame seeds can also balance your hormones during menopause and can help give you some relief (6).

There are quite a few ways to add seeds to your diet but making seed crackers is one of my favorite ways!

This cracker recipe calls for flax seeds, sesame seeds and sunflower seeds so I would recommend having them during the second phase of your cycle for optimal hormone benefits.

Regardless of seed cycling, these crackers, and seeds in general, provide your body with nourishment and nutrients that can be enjoyed at any time.

Simple Seed Crackers

Yield: 5 servings
You will need: measuring spoons, measuring cups, small mixing bowl, baking sheet, parchment paper
Key: T=Tablespoon; tsp=teaspoon

Ingredients:

• 3/4 cup flax seeds (½ cup whole, ¼ cup ground)
• 1/2 cup sunflower seeds
• 1/2 cup sesame seeds
• 1/2 tsp salt
• 3/4 – 1 cup water
• herbs and spices of choice*

Instructions:

1. Heat oven to 325 F.
2. Mix all of the dry ingredients in a bowl.
3. Add ¾ cup of water, mix, and let sit for 10 minutes. You’ll want a dough that sticks together but isn’t too wet. If you need more water, add the rest and let it sit again for 10 minutes.
4. Line a large baking tray with parchment paper and spread the mixture evenly until it is about 3-4 mm thick.
5. Bake for 20 minutes.
6. Remove from the oven and lift the parchment paper with the dough onto a cutting board and cut to desired cracker sizes. I like to do mine about 1″x 1″.
7. Lift the paper and crackers back onto the tray and return to the oven for another 20 minutes.
8. Remove the tray from the oven once again and flip each cracker over before returning to the oven for another 10-15 minutes.
9. Once done, remove from oven and let the crackers cool.
10. Store in an airtight container.

*I made these with rosemary, garlic powder, and onion powder but the possibilities are endless! You can even do a sweeter version and season your crackers with cinnamon, nutmeg and a dash of cacao powder.

For Savory:

• 2 tsp garlic powder
• 1 tsp onion powder
• 1T fresh rosemary or 2 tsp dried

For Sweet: 

• 2 tsp cinnamon
• 2 tsp cacao powder
• 1 tsp nutmeg                                                  

---

Enjoy,Rockstar! These crackers are tasty plain, but you can also liven them up with a variety of different spices. I like adding different flavors each time I make them to change things up a bit!

Made a savory version? They are great dipped in my Red Pepper Hummus and Avocado Bean Dip!

Made a sweeter version? Dip them in my homemade Healthy Nutella!

Let me know your versions in the comments below and any questions too, and as always feel free to share this with a friend who might like it!

Jump Start Your Health with THE FREE 5-Day Food and Fitness CHALLENGE. Get Motivated to sculpt your Fittest Physique Ever with 5 Daily Workout and Nutrition Challenges full of simple, yet powerful healthy habits and fun workouts that are the keys to your health and fitness! 

The post Simple Seasoned Crackers appeared first on The Betty Rocker.

Today’s salad is an ode to the Fall season, and shines with simplicity and flavor.

Choosing to buy local is a great way to get the best your region has to offer that’s in season. You can support your local farmer or farmer’s market, food co-op or CSA (community supported agriculture).

Choosing foods when they’re in season can be really budget-friendly and great for your health, as they tend to be less expensive, more nutrient dense, and full of flavor than food consumed out of season.

Eating a wide variety of colorful produce that shifts as the year progresses ensures your body gets a solid rotation of all the vitamins and minerals Mother Nature has to offer.

The base of this salad can be used in a number of ways. You can prep this ahead of time, and then grill or bake a piece of fish, some chicken, or a little tempeh to throw on it for a fast, easy meal full of nutritional benefits.

• The butternut squash is a complex carbohydrate high in fiber and loaded with vitamins A, C, E, and B vitamins, as well as minerals like calcium, zinc, and magnesium that will give you lasting energy.
• Add in pomegranate seeds, known as arils, and you get tons of antioxidants, more fiber, vitamins A, C, and some B vitamins, plus additional calcium, potassium, and iron – all amazing for healthy skin, a strong immune system and a healthy metabolism.
• Pumpkin seeds, sometimes called pepitas, are rich in antioxidants, iron, zinc, magnesium, and vitamin K., and they bring solid doses of protein and healthy fats to the dish.
• And of course using a base of dark, leafy greens ensures your body gets a variety of fiber, micronutrients and phytochemicals, which of course give your body the vitamins and minerals it needs to promote both healthy body maintenance and muscle growth.

The items in today’s recipe are in season right now where I live, which is why I chose them.

I know it might be different where you are (or when you’re reading this), so feel free to improvise your ingredients, and share what you’re doing in the comments below!

I can’t wait to hear what makes it into YOUR Harvester Salad! Be sure to drop me a line and let me know! 

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 Harvester Fall Salad appeared first on The Betty Rocker.

The season of the potluck picnic is officially upon us! If you’ve been looking for a flavor-packed, people-pleasing dish that’s designed to be both delicious AND nutritious while helping to keep you aligned with your goals, you are in luck today.

I’ve got your solution right here, and it’s as easy as ABC – avocados, beans, and cloves of garlic, to be precise.

Today’s Avocado Bean Dip is gluten-free, dairy-free, easy to modify, easy to make, and even easier to eat! Additionally, it packs a nutritional punch you’ll want to celebrate all summer long.

Avocados: Because of its unusually high concentration of extremely beneficial fats, avocado is one fatty food that you should never avoid. For example, oleic acid (which makes up about half of avocado’s total fat) helps our digestive tract form transport molecules for fat that can increase our absorption of fat-soluble nutrients like carotenoids.

Avocados are also one of the few land plants that carry the fatty acid polyhydroxylated fatty alcohols (PFAs). PFAs are widely found in ocean plants, but rare in land plants. PFAs have excellent anti-inflammatory benefits, making this dip work FOR you.

Beans: An excellent source of protein, white beans also have a low Glycemic Index rating, which gives them a stabilizing effect on your blood sugar, making them a sustained source of long-lasting energy.

Beans are also a fantastic source of antioxidants, fiber, and magnesium, all of which help your internal systems thrive.

Cloves of Garlic: I’ve talked about the numerous health benefits of garlic before, but to recap, this immunity-enhancing antioxidant powerhouse is not only rich in Vitamin C, vitamin B6, and manganese, it also directly combats illness, reduces blood pressure, and helps improve cholesterol. Amazing!

There are SO MANY amazing ways to enjoy this Avocado Bean Dip!

Some of my favorites include dippers like carrots, bell peppers, cucumbers, celery sticks, crackers, spread on pita bread or toast, mix it with scrambled eggs, or even use it as a pizza base!

I’d love to hear YOUR ideas – leave them in a comment below, and ENJOY!

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 Avocado Bean Dip (gluten-free, dairy-free) appeared first on The Betty Rocker.

This awesome appetizer checks all my boxes: it’s easy to make, takes just a few ingredients, is full of flavor, and bursts with nutrient-dense whole foods from start to finish.

Here are some of the reasons I get excited to make this:

Walnuts

• I don’t eat dairy very often, so I like to add walnuts into my pesto rather than the traditional cheese.
• Walnuts make a really great addition, giving the pesto a creamy and nutty base. Walnuts also provide the Omega-3 healthy fats we need, as well as essential minerals like copper and manganese.

Shrimp

• While I happen to think pesto goes well with ALL THE THINGS, one of my favorite pairings is with shrimp.
• When responsibly sourced from places like Vital Choice Seafood, shrimp is a great source of lean protein, vitamins, and minerals.

Spinach

• The spinach I add to the pesto brings a healthy dose of protein, fiber, vitamins A, C, E, K, and B6, as well as minerals like calcium, iron, magnesium, and potassium, to name just a few. #totalpowerhouse

Cucumbers

• Made up of 95% water, cucumbers are super hydrating. They’re also high in both soluble and insoluble fiber (remember, your body needs both kinds to stay healthy and functional) and antioxidants like Vitamin C and beta-carotene.

Pesto Shrimp Sliders

KEY: T=Tablespoon; tsp=teaspoon

Ingredients:

• 1 large cucumber
• 2 dozen shrimp, cooked and peeled
• 1 cup basil
• 1/2 cup spinach
• 2-3 tbsp walnuts
• 1 clove of garlic
• 1/2 cup olive oil
• 1 lemon
• 2 tbsp parsley
• salt to taste

Directions:

1. Add the basil and spinach to the food processor or blender; pulse
2. Once the basil/spinach mix is chopped, add walnuts and garlic; pulse
3. Add olive oil, salt, and fresh lemon to taste; mix (you’ll likely need to scrape the pesto off of the sides of the processor!)
4. Chop the cucumber into 1/4 inch rounds
5. Mix the shrimp in with the pesto
6. Top the cucumbers with the shrimp mixture and a sprig of parsley

Enjoy right away or refrigerate for later!

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

The post Pesto Shrimp Sliders appeared first on The Betty Rocker.

Roasted Red Pepper Pumpkin Hummus

Yield: 8 servings (1/4 cup each)
You will need: food processor, can opener, silicone spatula, measuring cups and  spoons

1 can chickpeas, rinsed and drained
1/2 cup jarred roasted red peppers
1/4 cup canned pumpkin
1/2 tsp sea salt
1/2 tsp black pepper
1/2 tsp garlic powder
1/2 lemon, juice of
1/4 cup olive oil

1. Add the chickpeas,  red peppers, pumpkin, salt, black pepper, garlic powder and lemon juice to a food processor.
2. Process the mixture until everything is well chopped, scraping down the sides.
3. With the processor on low, slowly add in the olive oil. Let it run until smooth. Add more olive oil if necessary.

Great ways to use this hummus:

• Pizza topping
• Dip for veggies and crackers
• Sandwich spread

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.

CLICK HERE TO SEE A SAMPLE DAY!

The post Roasted Red Pepper Pumpkin Hummus appeared first on The Betty Rocker.

The girls and I scoured the world wide web to put together some Betty Rocker approved dishes for you to try – they’re all gluten free, dairy free, made with whole food ingredients – and should give you a nice broad spectrum of options.

I hope you find a couple new ideas for your Summer cooking that inspire you from some of our favorite food bloggers!

I know how much it means to me when you tell me that you tried my recipes and inspires me to keep making more yummy things to share, so when you visit, let the bloggers know you were there by commenting on their posts and letting them know who sent you.

Let me know what your favorites are, and how you’re doing!

15 Summer Side Dishes

Curried Roasted Carrots

Curried Roasted Carrots from Once Upon a Chef

I love this recipe because it’s simple, fresh and bursting with bright flavors. It really puts a unique twist on your average roasted vegetable side dish! This recipe would go great with grilled chicken this summer.

CLICK HERE TO GET THIS RECIPE

Summer Vegetable Saute

Summer Vegetable Saute from Garlic and Zest

I love the mix of summer vegetables in this dish – it is perfect for a light dinner with baked fish or chicken. The addition of fresh basil really makes these flavors pop and lends some serious nutrient power. Basil is known for it’s heart health benefits as well as it’s anti-inflammatory properties.

CLICK HERE TO GET THIS RECIPE

Zucchini Pasta with Cashew Cream Sauce

Zucchini Pasta with Cashew Cream Sauce from The Fitnessista

This recipe really caught my eye because I LOVE zoodles (zucchini noodles)! I am a huge fan of sundried tomatoes so I like the addition of those in this recipe – it pairs perfectly with the creamy cashew sauce.

CLICK HERE TO GET THIS RECIPE

Sundried Tomato Tuna Salad

Sundried Tomato Tuna Salad from The Betty Rocker

Speaking of sundried tomatoes, here is one my absolute favorite recipes. I make this all the time for a quick snack, but it’s also great as a side dish! You can also easily make different variations and use different vegetables as a “plate”.

CLICK HERE TO GET THIS RECIPE

Grilled Peaches and Cherries

Grilled Peaches and Cherries from Home Cooking Memories

Just the name of this recipe instantly brings summer to mind (and has me drooling!). There is something about grilling fruit that brings out its natural sweetness – and makes it EXTRA yummy. You can try this as a side dish, or make it super decadent by pairing it with ice cream for dessert.

CLICK HERE TO GET THIS RECIPE

Horseradish Potato Salad

Horseradish Potato Salad from Gluten Free Goddess

It’s almost impossible to find a good, healthy potato salad recipe without a bunch of dairy and mayonnaise, so I was very happy to find this one. This would be a great side dish to bring to your next summer BBQ!

CLICK HERE TO GET THIS RECIPE

Vegan Caesar Salad

Vegan Caesar Salad from Craftsy

The beautiful, crunchy roasted chickpeas and almonds really caught my eye with this recipe. This takes a regular caesar salad to a whole new level of delicious! I love that this recipe uses avocado oil – if you’ve followed my blog you know how much I love using it.

CLICK HERE TO GET THIS RECIPE

Beet and Green Apple Salad

Beet and Apple Salad from Stupid Easy Paleo

What a beautiful, crunchy salad that is perfect for summer! Beets are incredible for assisting your body’s natural detoxification process. The slightly tanginess of the apple really complements the earthy beet flavor.

CLICK HERE TO GET THIS RECIPE

Tropical Kale Salad

Tropical Kale Salad from Oh She Glows

I love this combination of flavors – mango, banana, pineapple and coconut – it makes me feel like I’m on a vacation somewhere tropical, like Hawaii. The creamy pineapple coconut dressing just adds the best flavor and texture to this already delicious mix!

CLICK HERE TO GET THIS RECIPE

Summer Spinach Berry Salad

Summer Spinach Berry Salad from Foodie Crush

This recipe is so beautiful, tasty and simple. Spinach and berries are 2 amazing powerhouse foods – both are high in anti-inflammatory nutrients. You can get creative with this recipe and try different combinations of berries!

CLICK HERE TO GET THIS RECIPE

Dairy Free Nacho Cheese Dip

Dairy Free Nacho Cheese Dip from Primally Inspired

Who doesn’t love nacho cheese dip?! This is a super healthy dip made with sweet potato and nutritional yeast instead of fake processed cheese product like most nacho cheese. I love the addition of the spices to give it a unique flavor.

CLICK HERE TO GET THIS RECIPE

Zucchini Pasta Pesto

Zucchini Pasta Pesto from Cook Eat Paleo

I love zoodles so much, I had to include another recipe that included them! If you’ve done any of my meal plans, you know how much I love the herb-packed pestos…they pack a HUGE nutritional punch! The roasted garlic in this pesto brings out a deep flavor that raw garlic doesn’t give.

CLICK HERE TO GET THIS RECIPE

Roasted Carrot Summer Rolls

Roasted Carrot Summer Rolls from Naturally Ella

This recipe is great because it combines the crunchy texture of the carrots and cabbage with the soft rice paper and tangy sauce. It would be perfect with an asian-marianated steak or chicken dish!

CLICK HERE TO GET THIS RECIPE

Spicy Fruit Salad

Spicy Fruit Salad from Minimalist Baker

I love the sweet and spicy flavors of this fresh summer salad! It would be perfect on a hot summer day for a picnic or family get together. And the tangy lime juice really makes a perfect trio of flavors – spicy, sweet, tangy!

CLICK HERE TO GET THIS RECIPE

Roasted Artichokes with Garlic

Roasted Artichokes with Garlic from The Almond Eater

These roasted artichokes are so simple, yet super delicious and a perfect side dish for summer! I love the use of fresh lemon and thyme – those flavors are magical together.

CLICK HERE TO GET THIS RECIPE

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

The post 15 Healthy Summer Side Dishes appeared first on The Betty Rocker.

I first got the idea to mix tuna and avocado together from my buddy Jeff, who is a complete genius in many areas- not the least of which is eating.

This recipe is super versatile, and it’s one I use for everything from a late night snack to lunch on the fly.

You can make it spicy with hot pepper or chili powder, you can add dill, or other fresh herbs to change the flavors, try dicing up vegetables like peppers, celery or carrots and mixing them together. I also like it with a couple of tablespoons of spicy mustard.

Last night I kept it super simple with avocado, a little salt and pepper, and some delicious extra virgin olive oil soaked sundried tomatoes.  I had it on Baked Sweet Potato Discs (recipe below) and sliced cucumbers.

Try this easy and quick recipe anytime, and please share your variations so I can try them!

Sun-dried Tomato Tuna Salad

You will need: small bowl, fork, cutting board and knife
Yield: 1-2 servings

1 can white tuna, packed in water
1 avocado
sea salt and pepper to taste
4-5 sun-dried tomatoes, chopped up
1/4 cup fresh parsley, chopped fine

Serve on:
Baked Sweet Potato Discs (recipe follows)
Sliced cucumber

1. In a small bowl, mash avocado and tuna together.
2. Chop sun-dried tomato and parsley, and mix it in.
3. Add salt and pepper.
4. Serve on baked sweet potato discs and/or cucumber slices.

Baked Sweet Potato Discs

Yield: 2 servings
You will need: baking sheet, cooking oil, cutting board and knife

1 sweet potato

1. Preheat oven to 350 F.
2. Wash sweet potato (I leave the skin on mine for the discs, but you can take it off if you prefer).
3. Slice into even sized discs and spread onto a baking sheet. Spritz with cooking oil.
4. Bake a 350 F for 15-20 minutes, or until easily pierced by a fork.

These make a wonderful alternative to burger buns, can be used as “chips” for dips like guacamole, and double as the perfect slider bottom for simple recipes like this!

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

The post Sun-dried Tomato Tuna Salad appeared first on The Betty Rocker.

I love avocados – this is a simple and easy guacamole recipe you can add to or vary any way you like.

Here’s what I dip in my guacamole:

• Sliced cucumber
• baked sweet potato discs
•  toast

Leave me a note and let me know your variations on this recipe – and what you like to dip in YOUR guac!

Healthy GUACAMOLE

Yield: 8 servings
You will need: mixing bowl, fork, knife, cutting board

3 avocados (medium ripe), mashed
1/2 small white onion, chopped fine
3-4 cloves garlic, I like it really garlic-y, add 2-3 then taste if you’re not sure
1/3 cup cilantro, chopped fine – or rough chopped, your preference
1 medium sized jalepeno, chopped fine
1/2 fresh lime, juice of
sea salt and pepper to taste

1. Mash all that goodness together in a bowl!

Other things to mix with Guacamole….

• I like to mix my guac with canned tuna for a kickass lunch salad.
• It’s also excellent with some white beans that have been puréed briefly in the food processor or blender if you’re not a fish person and still want to add a little protein.

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

The post Healthy Guacamole appeared first on The Betty Rocker.

Easy, satisfying and packed with protein and healthy fat, you can do a lot with it.

It works great on a salad, over some quinoa, on toast or even cucumber slices.

You can jazz it up easily by adding pesto, slicing in cherry tomatoes, shallots, adding spices or anything you can think of.

Let me know if you try it, and what variations you take!

Tuna Avocado Salad

Yield: 1 serving
You will need: can opener, mesh strainer, mixing bowl, fork, knife, cutting board, measuring spoons

• 1 can tuna
• 1/2 avocado
• salt and pepper to taste
• 2 T spicy mustard

1. Drain tuna.
2. Mash in a bowl with ripe avocado.
3. Add mustard, salt, and pepper – mix until combined.
4. If you have them, add a couple optional ingredients to change the flavor each time!

Get yourself set up with a meal plan so you can have healthy food ready to grab on the go and fuel yourself with the meals and nutrients that support an active lifestyle, natural fat loss, and great energy!

The post Tuna Avocado Salad appeared first on The Betty Rocker.

You can do so many things with them, like make Sweet Potato Pancakes,  Sweet Potato Tots, Sweet Potato Pie, Sweet Potato Sliders – even Sweet Potato Chocolate Chunk Cookies!

A few of the reasons I like including them (aside from their wonderful texture and flavor):

• They’re a good source of fiber which is important for blood sugar regulation, letting you know when you’re full, and acts as a natural cleanser of the colon.
• They contain Vitamins A and C – to boost your immune system and provide you with an antioxidant boost
• They contain energy in the form of slow-burning complex carbohydrates that keep your energy levels steady

Choosing Sweet Potatoes

The darker in color the sweet potato, the richer it is in beta carotene, an important antioxidant and free-radical scavenger that has positive association with decreased risk of cardiovascular disease, oral and lung cancers.

Cold temperatures affect the sweet potato’s flavor, so go for room temperature when possible and store them in a cool, dry place. They keep well for 10-12 days, and sometimes longer.

Check out today’s delicious simple and healthy recipe for Sweet Potato Spread, and let me know YOUR favorite way to enjoy this awesome Super Food!

Sweet Potato Spread

1 large sweet potato, peeled and sliced thin (or cut into chunks if you’re microwaving)
1/3 cup almonds
3 cloves garlic
2 T lemon juice (or 1/2 fresh lemon, squeezed)
1 tsp smoked paprika
1 tsp ground cumin
3 T extra virgin olive oil
1 T water
salt and fresh ground pepper to taste

1. Preheat oven to 350.
2. To bake: Peel sweet potatoes and slice into thin discs. Layer on your baking sheet and bake for 15 minutes, or until tender. This is the quickest way I know how to get a tender, baked sweet potato without using the microwave. You can also use discs like this as “crackers” as they hold up really well and make great snack bites!
3. To microwave: Peel sweet potatoes and cut into chunks. Place in a microwave safe bowl and add water until they are just covered. Microwave on high for about 15-20 min. You can stop and stir them to check on them about halfway through. They’re done when easily pierced by a fork.
4. While the sweet potatoes are cooking, peel your garlic and prep your lemon (if using a fresh one).
5. In a food processor, combine almonds, garlic, smoked paprika and cumin and blend until smooth.
6. Add the sweet potatoes to the mixture and blend. You’ll want a spatula to scrape the sides down a couple times to ensure everything mixes together.
7. With the food processor running, drizzle in the olive oil and water to reach a smooth, creamy consistency.
8. Taste, then season with salt and pepper.

Looking for some help making healthy eating easy?

Take the quiz and find out your eating type!

The post Sweet Potato Spread appeared first on The Betty Rocker.

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

Macadamia Nut Pesto Rolls

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

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

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

Looking for some help making healthy eating easy? 

Take the quiz and find out your eating type!

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

I absolutely love baking and cooking with chia seeds. They’re super absorbent, and do some really cool things when you get creative with them in recipes like this. You only need 3 ingredients, and start to finish the jam takes about 15 minutes to make.

Chia Seed Strawberry Jam

Yield: 3 servings
You will need: food processor or blender, small pot, wooden spoon, measuring spoon

10-12 fresh, organic strawberries
1 T chia seeds
2-4 T coconut sugar (or honey, agave, other natural sweetener, or none!)

1. Cut off the tops of your strawberries and blend them til evenly shredded.
2. Transfer them to a small pot, and add the chia seeds.
3. Cook the strawberries and chia seed mixture on the stovetop on medium-high heat, stirring constantly for about 10 minutes.
4. Once the mixture has begun to thicken and get sticky – it will darken slightly in color as well (see video) – reduce heat and add the sugar.
5. Stir together for a couple more minutes, and remove from heat.
6. It will be sticky and jam-like, and after you chill it even more so.

Notes
I’ve made the same recipe using blueberries and raspberries as well – and to fruits that are less juicy than strawberries I suggest adding a tablespoon or two of water with the mashed berries before you start so the chia seeds can absorb more liquid, and become even more gel-like.

Looking for some help making healthy eating easy? 

Take the quiz and find out your eating type!

The post Chia Seed Strawberry Jam appeared first on The Betty Rocker.

1. Pestos are easy to make – you just throw ingredients in the food processor.
2. They add a ton of flavor to any clean eating meal you put them on – I spread it over fish and bake it, toss it into shrimp,
3. spread it on gluten-free toast or mix it in a salad.
4. They’re made with fresh, raw ingredients that have a ton of benefits to your health.

The ingredients are amazing for your health

Parsley is a rich source of flavenoids, plant pigments that function as antioxidants in our bodies, helping to fight off free radicals that cause damage to our cells. Dr. Terry Wahls recommends foods that contain flavenoids. They also have antiviral properties, help boost our immune system and enhance the benefits of Vitamin C. Conveniently, parsley is a great source of Vitamin C, one of the primary water-soluble antioxidants (neutralizes free radicals in water soluble areas of the body).

Spinach has an extremely high phytonutrient content that function as anti-cancer and anti-inflammatory agents. It’s rich in antioxidants, and packed with Vitamin K – a vitamin that is extremely important for bone health.

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

Thyme contains a volatile oil, called thymol. This compound increases the healthy fats in cell membranes, and in other cellular structures. Thyme is a great source of flavenoids, an important compound I mentioned earlier that has antioxidant properties.

Parsley-Thyme Spinach Pesto

Yield: 1 cup Prep time: 10 minutes
You will need: food processor, spatula, measuring cups and spoons

1 cup spinach (packed)
1 cup parsley, de-stemmed
1 T thyme, de-stemmed
1/4 cup walnuts
4 garlic cloves
1/2 lemon, juice and zest
1/4 cup olive oil
1/4 tsp salt
fresh black pepper to taste

1. Remove the parsley from its stems. Measure it by packing it tightly into a cup. Pack the spinach tightly to measure as well and add both to the food processor. Pluck the leaves of thyme from its stems and add them along with the greens.
2. Pulse the greens together until they’ve formed a fine, even consistency. I like to use pulse to help the leaves settle, and occasionally open the top to scrape down the sides with a spatula.
3. Peel the garlic and add it, along with the walnuts. Blend until sticky.
4. Remove the lid of the food processor and grate or zest half a lemon.
5. Squeeze its juice in. Run the processor again, and slowly add the olive oil. You may add a little more or a little less, depending on how you like your consistency.
6. Scrape the pesto into a bowl or container and add the salt and pepper.

If you need a great food processor, check this one out on Amazon.

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

The post Parsley-Thyme Spinach Pesto appeared first on The Betty Rocker.

I don’t eat very much dairy, so I like to add walnuts into my pesto rather than the traditional cheese.

Walnuts make a really great addition, giving the pesto a creamy and nutty base. Walnuts also provide the Omega-3 healthy fats we need, as well as essential minerals like copper and manganese.

The spinach I add to the pesto brings a healthy dose of protein, fiber, vitamins A, C, E, K, and B6, as well as minerals like calcium, iron, magnesium, and potassium, to name just a few.

This pesto is a #totalpowerhouse!

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

The post Basil Spinach Pesto (dairy-free) appeared first on The Betty Rocker.