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

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

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

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

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

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

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

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

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

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

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

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

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

Ready to start baking? Let’s go!

Gluten Free Zucchini Bread

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

Ingredients:

Dry:

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

Wet:

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

Directions:

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

So delicious, simple and healthy!

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

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

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Recipes like…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Meet your new favorite protein bar! 

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

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

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

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

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

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

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

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

Looking for some help making healthy eating easy?

Take the quiz and find out your eating type!

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

What makes these Chocolate Brownie Bars healthy?

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

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

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

Love dessert as much as I do?

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

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

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

These muffins are also made with some seriously healthy ingredients:

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

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

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

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

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

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

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

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

Muffins are one of my favorite easy, nutrient dense mini-meals – easy to make, portable and packed with filling, healthy ingredients.

What makes these Banana Protein Muffins healthy?

• Added protein – Muffins are typically loaded with sugar and have little to no protein in them. This recipe has protein powder added, making this recipe a more balanced and satisfying mini-meal. Protein is even more satisfying than fat or carbs, so I like to include it in baked goods to balance their nutrient profile. This is the protein powder I used.
• Healthy fats – Instead of using vegetable oil, this recipe uses peanut butter (or your choice of nut butter). Fats like this are very satisfying and will help you keep from overeating. They slow down the absorption rate of sugar into your bloodstream, giving you longer lasting energy and keeping your blood sugar stable.
• Digestion-friendly fiber – Bananas contain soluble and insoluble fiber. Soluble fiber dissolves in water and slows digestion, helping to stabilize your blood sugar levels. Insoluble fiber doesn’t dissolve in water, and helps keep things moving through your digestive system (1).

Ready to start baking? Let’s go!

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

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

The post Banana Protein Muffins appeared first on The Betty Rocker.

These Lemon Protein Bars are not only easy to make, they’re also satisfying and delicious all while supporting your health!

When I’m making a “snack” or what I call “small meal” to take with me like a home made bar, I’m always going to make sure it has a serving of protein. Protein is even more satisfying than fat or carbs, so making sure it’s included in any meal (small size meal or full size meal) is going to be part of why you feel satisfied when you eat it.

If you think of your snacks as small meals, it’s easier to think of balancing the nutrients they contain. “Snacking” isn’t necessarily going to provide you with the nutrients you need if you’re just grabbing crackers or pre made “snack foods.”

Stick to “small meals” that fuel you with wholesome carbs and/or fat, and ensure they always contain a serving of complete protein (complete means they contain all of the essential amino acids your body can’t make on its own). I used some of my Whole Betty I Vanilla organic protein in this, plus some satisfying nutrient dense fat from coconut and almond meal.

A bonus ingredient in here is fresh lemon. Lemons are high in Vitamin C which has been shown to improve heart health (1) and reduce the risks of certain cancers (2). They also contain soluble fiber and plant compounds that work to improve digestion (3) and decrease inflammation (4).

Having healthy foods like these protein bars that are ready to grab and go are the perfect way to keep your energy strong and support your active lifestyle in between your main meals. 

So delicious! Comment below and let me know if you make them and how they turn out.

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

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

The post Lemon Protein Bars appeared first on The Betty Rocker.

These healthy Zucchini Muffins are easy to make and packed with flavor! I love having these for breakfast or for a delicious snack.

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

Support your active lifestyle with delicious vanilla protein!

I   Vanilla Protein has 20 grams of premium plant based protein from 4 superfood sources with all the essential amino acids to fuel your workouts, boost your energy and support your body!

The post Zucchini Protein Muffins appeared first on The Betty Rocker.

These fudgy Pumpkin Collagen Cups are a tasty treat with a bonus ingredient: Full Body Collagen!

This home made treat doesn’t need tons of sugar to be sweet and delicious. Support your skin, joints and bones while you’re savoring the rich flavors in these nut butter cups. This recipe is my Fall favorite way to get in a dose of Full Body Collagen!

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

The post Fudgy Pumpkin Collagen Cups appeared first on The Betty Rocker.

I have an incredibly easy blueberry muffin recipe for you today.  These muffins are gluten free, dairy free and delicious!

Plus they are packed with protein and healthy fats making them a great healthy option when you’re on the go. Enjoy! 

Super simple and totally awesome! And be sure to let me know if you try these out- I love hearing from you!

Berry Green Protein is a 100% ORGANIC, balanced protein (18g per serving), nutrient-dense whole food powder, combining 15 superfood greens and berries into one delicious smooth strawberry vanilla flavored shake!

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

The post Blueberry Protein Muffins appeared first on The Betty Rocker.

Allow me to introduce to you this delicious Pumpkin Protein Loaf! It’s made with Berry Green Protein, nutrient dense, fiber-rich pumpkin and some delicious spices, making it the perfect nourishing snack.

I love to eat it plain but you could also top it with some ghee or nut butter for an added nutritional treat.

So delicious, simple and healthy!

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

Berry Green Protein is a 100% ORGANIC, balanced protein (18g per serving), nutrient-dense whole food powder, combining 15 superfood greens and berries into one delicious smooth strawberry vanilla flavored shake!

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

The post Pumpkin Protein Loaf appeared first on The Betty Rocker.

Get More Healthy Recipes in my Eating Guides and Meal Plans!

The Body Fuel System is my signature eating system that has rocked bodies worldwide – try delicious, healthy recipes (gluten and dairy free, includes vegetarian options) and 6 week meal planning guide. Includes the ultimate getting started easy blueprint to give you a solid foundation in nutrition so you can make the best choices for yourself now, and in the future! Smoothies, breakfasts, entrees and snacks!

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Looking for an easy way to check things out and see if you like my recipes and style? I got you! This 7-Day Meal Plan guide will set you up for success with healthy, delicious recipes (gluten and dairy free, plus vegetarian options) that are easy to make, plus a 7 day sample meal plan to guide you in making great choices all week long. Includes smoothies, breakfasts, entrees and snacks!

The post Berry Green Protein: Bake it appeared first on The Betty Rocker.

These gluten-free, dairy-free Chocolate Protein Energy Bites are the perfect healthy fuel to have on hand! They are simple to make and packed with protein, healthy fats, and just the right amount of sweetness.

I love making recipes that include the power of cacao – or raw, dark chocolate powder. I think I find a way to work cacao in just about every day – from my healthy nutella to a scoop of it in a smoothie, it’s the flavor of chocolate and a superfood that I know is supporting my health.

Raw cacao powder is the ground up powder of the cacao bean. Cocoa powder, which you’ll find on the grocery store shelves in the baking aisle, generally is actually made from cacao powder, but then heat treated and processed to create a less nutrient dense derivative.

The best quality cacao is not processed or heat treated, and nothing is added to it. So you get all the benefits of the plant itself, including its concentrated flavenoids, directly into your body. Higher flavenoid intake is associated with a lower risk of cardiovascular disease, and flavenoid-rich cacao can reduce blood pressure and improve how our endothelial (blood vessel cell walls) function.

Cacao is also….

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

The healthy ingredients that make up this delicious recipe allows me to enjoy chocolate as a part of my overall healthy eating day.

Enjoy, Rockstar! And let me know what you think in the comments below.

Chocolate Protein Energy Bites

Yield: 18 bites 

Serving: 2-3 bites

You will need: blender or food processor, measuring cups and spoons, airtight container

Key: T=Tablespoon; tsp=teaspoon

Ingredients:
1 1/4 cup almond flour
3 servings (32 grams) I Chocolate Protein
1/4 cup cacao powder
1/4 tsp sea salt
1/3 cup coconut oil, melted
2 T almond butter
1 T honey (optional)
2 tsp pure vanilla extract (optional)
1/3 cup mini dark chocolate chips ** or cacao nibs

Directions:
1. Add the almond flour, protein powder, cacao powder, and salt to your food processor or blender and mix well.
2. Add the coconut oil, almond butter, honey, and vanilla extract to the mixture and blend until smooth.
3. Add in the chocolate chips and blend on low until everything is mixed.
4. Roll the mixture into 1-2 inch balls and store them in the fridge for up to two weeks.

*You can easily vary this recipe as well– swap out the almond butter for another nut butter, use a different flavored protein powder, or add in pumpkin seeds, sunflower seeds, dried cherries, coconut flakes, or any number of variations that you get inspired to try!  

**This link is for a larger quantity of chocolate chips than you will need, but they are great to have on hand. You can also look for a smaller amount in your grocery store. 

Protein powder:

Yes you can leave it out, just use 1/4 cup additional cacao powder.

 

What kind do I use? A plant-based protein is ideal, naturally sweetened with stevia or lohan/monk fruit. I use my Whole Betty brand I Chocolate Protein  because I know exactly what’s in it (and what’s not!).

So delicious, simple and healthy!

Leave me a comment below and let me know how they turn out and if you make any modifications – I love hearing from you!

If you want more healthy chocolate snack recipes that are in the dessert family, check out these other delicious options on the blog:

• Dark Chocolate Raisin Cookie Dough Bites
• Healthy Dark Chocolate Fudge 
• Superfood Chocolate Protein Energy Bars 

 Remember, you can’t out-train a bad diet! 

The Body Fuel System is a meal plan and guide that not only sets you up with how to eat daily, but also puts essential information into your hands, like how to eat with joy, get – and keep – an amazing physique, know how to eat in any situation, and really UNDERSTAND what your body is saying. Check it out!

The post Dark Chocolate Protein Energy Bites appeared first on The Betty Rocker.

I just love this recipe and all the variations you can try – I tried 3 – and I recommend you visit their blog for more inspiration!

This whole-food, plant-based recipe is super easy and has very few ingredients. The base is quinoa, which has been around for thousands of years, recently earning “celebrity” status among superfoods with good reason.

Grown for its edible seeds, quinoa is gluten-free, high in protein, and one of the few plant foods that contain all nine essential amino acids.

Quinoa boasts an impressive nutritional profile: it’s high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants, including anti-inflammatory flavonoids.

It’s actually a seed, not a grain but you prepare it in a similar way to rice. However for this recipe, you won’t need to do anything – it’s used dry! I recommend using sprouted quinoa (easy to find in the grocery store or on Amazon) as the sprouting process makes the nutrients in the seed more bioavailable to your digestive system.

If you purchase it in its regular form (not sprouted) I recommend rinsing it, then soaking it overnight in water and a couple tablespoons of lemon juice to help break down some of the natural protective barriers on the external coating of the bran. The recipe will work whether you do this or not, the reason I recommend this is for digestibility.

One of the best parts about this recipe is you can totally customize it! There are endless possibilities with flavor combinations – and you can make it chewier or crunchier depending on your preference.

At my dinner party, I used both the plain and spinach bases for pizza crusts, and the chocolate almost like a waffle cone piece in my nice cream.  The flatbread also makes a great base for appetizers or dips like I’m showing you in the pictures in today’s post.

The BASIC (plain) Recipe

This is your basic or plain recipe that you can vary in several ways, which I’ve detailed below. It’s really good plain. You could also add sesame seeds, cumin, Italian seasonings or fresh herbs and sea salt before baking. I recommend pressing them gently into the crust before baking.

You will need: food processor or high speed blender, measuring cups and spoons, baking sheet (like a cookie sheet), parchment paper, spatula

KEY: T = Tablespoon; tsp = teaspoon

• 1 cup (sprouted) quinoa – uncooked
• ½ cup unsweetened plain almond milk (for the plain version you may need a couple extra splashes/tablespoons but start with this amount)
• 1 tsp baking powder
• ¾ tsp sea salt (I like this all-natural chunky stuff from Ava Jane’s)

Instructions

1. Preheat the oven to 425 degrees F.
2. Line a baking sheet with parchment paper. Monkey & Me recommends measuring an 11″ diameter circle on your parchment paper so you know how far to spread your batter out to but I have skipped this step every time I’ve made this and was able to manage a nice circular shape. However, this is a great idea, and if you’re more of a methodical baker than a risk taker like me, please do that step.
3. Blend your sprouted quinoa with the baking powder and sea salt to a smaller grain powder. I have made the recipe 6 times and sometimes it’s more chopped than others, but it still cooks fine – the trick is really in getting your moisture right (step 4).
4. Add in liquid. Up the liquid as needed to make it stick together, to make a fudge-like consistency batter. Sprouted quinoa tends to be quite dry (and regular quinoa will vary depending on a variety of factors), so definitely feel confident adding a bit more liquid to your recipe if it’s too thick. You’ll notice if you try making the spinach variation (which adds moisture to the batter via the spinach leaves) you’ll naturally get a more spreadable dough, so for the plain one I recommend testing first with the recipe ingredients, then adding more liquid (try a couple tablespoons) to make it more pliable.
5. Turn your batter out into the center of your parchment paper and spread it a circular shape. You can use a spatula or a rolling pin. Try to spread if fairly thin to get the best crunchy consistency, and don’t expect it to rise much.
6. Place in the oven and bake for 15 minutes. At your 15 min timer, remove the flatbread from the oven briefly, and using a thin-edged spatula (or a butter knife) gently loosen the crust from the parchment paper and flip it over. Bake for an additional 5-7 minutes for a crispier, crunchier base.

Make a Green Flatbread (Spinach) 

You will need: food processor or high speed blender, measuring cups and spoons, baking sheet (like a cookie sheet), parchment paper, spatula
KEY: T = Tablespoon; tsp = teaspoon

• 

  1 cup sprouted quinoa – uncooked

• 1/2 cup unsweetened plain almond milk (or other plant-based milk)
• 1 tsp baking powder
• 3/4 tsp sea salt
• 1 cup packed fresh spinach
• Sprinkle of sesame seeds

1. Follow steps 1 and 3 from the recipe above.
2. Add in almond milk and spinach and blend until well-combined, to make a fudge-like consistency batter. The consistency should be like a thick, spreadable fudge. If it’s not, try adding a bit more spinach or perhaps a tablespoon more almond milk – but usually the spinach makes this the perfect consistency to work with.
3. Turn your batter out into the center of your parchment paper and spread it a circular shape. You can use a spatula or a rolling pin. Try to spread if fairly thin to get the best crunchy consistency, and don’t expect it to rise much.
4. Top with sesame seeds and a bit of sea salt if you like – press them gently into your crust before baking.
5. Place in the oven and bake for 15 minutes. At your 15 min timer, remove the flatbread from the oven briefly, and using a thin-edged spatula (or a butter knife) gently loosen the crust from the parchment paper and flip it over. Bake for an additional 5-7 minutes for a crispier, crunchier base.

Make a Chocolate Flatbread   

Note: this is not super sweet – though of course you can add additional sweetener than what the recipe calls for. It adds a wonderful scooping crunchy “cone-pieces” experience to desserts like nice cream.

You will need: food processor or high speed blender, measuring cups and spoons, baking sheet (like a cookie sheet), parchment paper, spatula
KEY: T = Tablespoon; tsp = teaspoon

• 1 cup sprouted quinoa – uncooked
• ½ cup unsweetened plain almond milk (you may need a couple extra splashes/tablespoons but start with this amount)
• 1 teaspoon baking powder
• Pinch of sea salt
• 2 T unsweetened cacao powder
• 3 T coconut sugar (you can also use maple sugar, or 2 T maple syrup)

1. Follow steps 1 and 3 from the basic/plain recipe above.
2. Add cacao and sweetener, and blend until well-combined, to make a fudge-like consistency batter. The consistency should be like a thick, spreadable fudge. If it’s not, try adding perhaps a tablespoon or two more almond milk. Feel free to taste your batter at this stage to see if you want to add any additional sweetener.
3. Turn your batter out into the center of your parchment paper and spread it a circular shape. You can use a spatula or a rolling pin. Try to spread if fairly thin to get the best crunchy consistency, and don’t expect it to rise much.
4. Place in the oven and bake for 15 minutes. At your 15 min timer, remove the flatbread from the oven briefly, and using a thin-edged spatula (or a butter knife) gently loosen the crust from the parchment paper and flip it over. Bake for an additional 5-7 minutes for a crispier, crunchier base.

To store the flatbread, place it in a gallon bag or airtight container. Use or freeze within 3 days.

Leave me a comment below and let me know which version is your favorite, and share a picture with me when you try it on Facebook or tag me on Instagram @thebettyrocker – I can’t wait to hear from you!

You deserve your Healthiest Body yet!

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 Gluten-free Flatbread 3 Ways appeared first on The Betty Rocker.

I’ve been searching for a bread that I could make that is gluten, dairy, and egg free to satisfy as many of my alternative eaters as possible, while being full of nutrients, delicious, and hearty to eat.

But most of all, I wanted it to be bread-y.

You know, like bread is supposed to be. I wanted to toast it, slice it, spread stuff on it, and generally, enjoy it like bread.

So many “healthy” or gluten-free breads fall short in some (or all) of those departments.

But not this Buckwheat Bread!

Despite its name, buckwheat is not actually related to wheat at all, which makes it a wonderful alternative for those with allergies or intolerances.

Buckwheat groats are the fruit seed of the buckwheat plant, and much like oats (they’re in the same family), it’s a nutrient dense plant that boasts manganese, copper, magnesium, fiber, protein, and makes a wonderful bread base.

If you’ve read my blog about overnight oatmeal and preparing grains properly, you know I’m a fan of fermented foods and fermenting grains for better digestion and nutrient absorption.

I was truly awed the first time I made this recipe, inspired by the amazing folks at Breadtopia. The credit for this recipe goes to them, and I hope you’ll enjoy my rendition of it!

Phase One:

1. Measure 2 1/2 cups organic buckwheat groats into a bowl.
2. Add 3 cups water.
3. Add 3 T (tablespoons) lemon juice and stir together.
4. Cover and set on your stovetop for 6-8 hours (sometimes I just leave it overnight).
5. Optional – drain your groats and add fresh water 1-2 times during the soaking process. 

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

Phase 2:

1. Drain the water from the groats. I use a rubber lid on my bowl to strain out the excess liquid. Rinse your groats 1-2 times in fresh water and re-drain thoroughly.
2. Add 1 1/3 cups fresh water to the groats once drained their final time, and gently stir to combine.
3. Place half the mixture in your food processor and blend until smooth. Transfer the batter to a new bowl and repeat with the remaining mixture. Transfer the remainder to the bowl so all the batter is in the bowl. If you try to add all the groats and water to the food processor at once, it will spill over and make a mess. You’ll end up with about 5 cups of batter total.
4. Cover mixture and set aside in a warm place (I usually place it on top of my stove, but temperature should be between 67-70 F) for 24 hours. It will ferment more quickly at warmer temperatures, or in the oven with the light on. It’s not going to rise a ton, but it will go from about 5 to 6.5 cups. Don’t mix or stir the batter during the rising process, as it will deflate.

Phase 3:

1. Uncover batter. You can see from the darker colored outer ring that the batter has expanded during fermentation. Yours may not change color at all, and that’s ok! I live in a very humid climate at sea level, and food behaves differently in different places.
2. Add 1/3 cup pumpkin seeds, 3 T flax seed, and 1 tsp sea salt and gently fold into your batter. Don’t over-mix.
3. Transfer batter evenly to loaf pans. You can use one large loaf pan (for a denser, large loaf), or 4 mini loaf pans (pictured, and recommended – I just like how it comes out better).
   You can line your loaf pan with parchment paper, or use a little olive oil to coat the pan. Garnish with a sprinkle of pumpkin seeds, flax seeds, and sea salt.
4. Cover and let the batter rise for another 30-60 minutes.

Phase 4:

1. Preheat to 350 F. Optionally, you can let your bread sit in the oven during preheating, which can give it additional time to “rise” – just start your timer once it reaches the right temperature.
2. Bake for 1 hour 20 minutes for large loaf, 1 hour 10 minutes for small loaves (approximately – ovens and baking pan material varies). Test with a toothpick inserted and visually see the bread pulling away and turning golden brown against the side edges. The first time I made this, I pulled it out of the pan and sliced into it to see if it was actually done. It needed more time. This helps in getting to know the recipe and your oven and how it all works together. There isn’t going to be an “exact” time that works universally so check it when you start to smell it, then test it.
3. Remove from pan and cool for 15-20 minutes before slicing (if you can wait that long).

TIPS:

• The bread keeps really well for 7-8 days refrigerated.
• It travels extremely well. I take a mini loaf pre-sliced with me when I’m traveling in my suitcase.
• A serving is approximately 4 slices of a mini loaf (about 1/3 of a mini loaf), and 2 slices of a large loaf.

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 Buckwheat Bread (gluten-free, dairy-free, egg-free) appeared first on The Betty Rocker.

I’ve been wanting to make a new on-the-go protein bar for a while, and after some tweaking and testing it’s ready for you!

I really don’t like most of the pre-made protein bars on the shelves out there – they contain all kinds of additives and extra sugar and I’d rather skip all that and save my money for real food.

When I set out to create this recipe, I wanted something that was:

• easy to whip up,
• kept well both in a lunch cooler and for 5 days or so in the fridge,
• packed a nutrient dense “punch,”
• and provided my body with good protein, unprocessed carbs and healthy fats.

This recipe answers all of my requirements, and is a perfect snack, will stand in for you as a breakfast bar first thing in the morning if you’re on the go, tastes delicious, and is super easy to make.

With quick energy from the bananas, a slow release of energy from the healthy, anti-oxidant rich fat from the almond butter, the combined superfood benefits of acai, cacao and all of the goodness and protein to replenish your muscle tissue in Berry Green Protein you’ll be ready to conquer the day!

While cacao and acai powder may not be common staples in your kitchen, having them on hand is well worth it for much more than just this recipe – and you can easily swap them out for other superfood powders you want to try out as the amounts given will help you stabilize your recipe correctly for baking.

Berry Green Protein

I love Berry Green Protein when I’m busy or on the go, but I also like to add it into a smoothie or bake with it to give my body a broader spectrum of micronutrients from plant foods.

Being able to get the benefits of 15 different organic superfood greens and berries plus protein (18g protein per serving), in one delicious strawberry vanilla flavored powder, makes staying healthy and fueling my body easy!

Acai Powder

I add acai powder to my smoothies, stir it into my oatmeal and make “acai bowls.”

Acai is the victim of many over sensationalized health claims but the truth is that it, like many dark colored berries and fruits, is an excellent source of antioxidants, fiber, iron, calcium and anthocyanins – all clinically proven to be beneficial to our health. It’s so important to have a variety of plant foods in your diet for all their wonderful benefits, and I love the flavor of Acai.

Cacao Powder

Curious about cacao? It is similar but different to the cocoa powder a lot of us grew up seeing in the cupboard. The cacao bean is the source of both COcoa and CAcao powder, and contains an abundance of antioxidants, fiber, magnesium, essential fatty acids, iron, copper, zinc, sulfur, and calcium.

Cacao powder (and cacao nibs) are the uncooked, unprocessed version of the bean and contain all the nutrients in their original state. To make cocoa powder, the cacao beans are roasted at high heat and processed which reduces their antioxidant activity.

If you have some cocoa powder in your cupboard, check to see what other ingredients have been added – unless it’s labeled natural, unsweetened cocoa powder it probably has some added sweetener and possibly other additives like cocoa butter. It’s just a different product at that point, and doesn’t really pack the same nutrient punch as cacao powder. I only cook with raw cacao these days.

Substitution Questions:

I have not tried making this with alternative nut butters yet, however I’m sure it would do very well with peanut butter, cashew butter, or sunbutter (for those of you who are nut free).

I made the recipe pictured with organic Berry Green Protein but I also tested it with a plant-based chocolate protein powder which worked great too (check out my Top 5 list)!

Baking with protein powder does not alter your body’s ability to use the protein. Before your body can digest protein, it denatures – or breaks it down into amino acids which are what your body uses. Heating protein powder, just like cooking meat or eggs, can denature the protein into these amino acids – it doesn’t make them less available to your body.

If you don’t have the other superfood ingredients on hand, I recommend trying a different one you do have – there are a lot of greens powders, and it’s definitely a nice thing to have on hand to make a quick green drink if you’re traveling or out of greens.

It would be absolutely fine to leave out any ingredients you don’t have and swap in an equivalent amount of protein powder or cacao to balance the flavor out  

Looking forward to hearing from you! Post your comments, recipe photos and questions below, and feel free to share this with a friend who would enjoy it!

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

Resources:

1. “What’s So Special About Antioxidants?” Dr. Andrew Weil. Published 13 March 2009.
2. “Cacao seeds are a ‘Super Fruit’: A comparative analysis of various fruit powders and products” Stephen J. Crozier et al. Chemistry Central Journal published 7 February 2011.

The post Superfood Chocolate Protein Energy Bars appeared first on The Betty Rocker.

It’s this gluten-free Pumpkin Chocolate Chip Bread that has a surprising ingredient that makes it deliciously moist and tender – avocado oil!

I got this delicious recipe from my friends at Ava Jane’s Kitchen – which happens to be where I also get my avocado oil from.

Their avocado oil is pressed from ripe avocados, grown by hand, and is extra-virgin and unrefined. It’s emerald green, unlike the yellow oils you find at the grocery store.

If you came to my house, at some point we’d end up in the kitchen tasting all the neat oils I’ve got on the counter.

I always save the avocado oil for last because it’s my favorite one, and most people have no idea it even exists, let alone how good it is for us.

If you don’t have any on hand you can still make this recipe with some extra virgin olive oil, but here’s why I recommend having some avocado oil in YOUR kitchen:

Top 3 Reasons Avocado Oil is so awesome…

1. Avocados are packed with monounsaturated fat, a super healthy fat shown to increase HDL (good) cholesterol and improve heart health. The American Heart Association says:

“[Monounsaturated fats] help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Monounsaturated fats are also typically high in vitamin E, an antioxidant vitamin most Americans need more of.”

2.  Avocados boost our body’s ability to absorb nutrients like carotenoids (found in fruits and vegetables like carrots, cantaloupe, sweet potato and kale.

3.  Avocado oil is rich in plant protein, and can benefit our body tissues, especially the skin, softening it and helping reduce the appearance of age spots. The antioxidants in the avocado oil help promote collagen production, which reduces signs of aging.

This recipe also uses some other great ingredients that really deliver a ton of nutritional value in one or two slices of moist, tender pumpkin spice and chocolate goodness. Here are a couple more highlights:

Almond Meal Flour: significantly reduce heart disease risk factors by lowering LDL (bad) cholesterol. High in Vitamin E and Biotin. Helps regulate blood sugar spikes.

Coconut Flour: high in fiber, which helps lower diabetes and heart disease risk. High in medium-chain triglycerides, which help with fat-burning.

Pumpkin: high in fiber, Vitamin A  and beta-carotene

Pumpkin Chocolate Chip Bread

Yield: 8-10 slices
You will need: mixing bowl, loaf pan (or 3 mini loaf pans), whisk, measuring cups and spoons, spatula

1 cup almond meal flour*
1/4 cup coconut flour**
1 tsp cinnamon
1/2 tsp pumpkin pie spice
1/2 tsp sea salt
1/2 tsp baking soda
3/4 cup pureed pumpkin
1/4 cup maple syrup or honey
1/4 cup avocado oil***(olive oil will also work!)
3 eggs
1/2 tsp vanilla extract
1/2 cup Enjoy Life mini chocolate chips

Preheat the oven to 325 F.

Whisk the almond meal flour, coconut flour, cinnamon, pumpkin pie spice, salt and baking soda in a bowl.

In a separate bowl, whisk the pumpkin puree, maple syrup (or honey), avocado oil, eggs and vanilla extract.

Combine the wet and dry ingredients and mix. Fold in the chocolate chips.

Spray a loaf pan (or 3 mini loaf pans) with cooking oil and pour in the batter, spreading evenly.

Bake for 40-45 minutes for full size, or 30-35 minutes for minis, or until a toothpick inserted in the center comes out clean. I always check mine when I can smell them cooking, a bit before the timer goes off. Cool completely before slicing.

I made mini loaves because I love the little slices they make. I think I’ll definitely try making them into muffins sometime for sure, but a large loaf pan would work great too!

This bread is kid-approved….be sure to post a picture if you make some and let me know how it turns out! Leave me any questions or comments below.

*almond meal flour is just ground, blanched almonds. Here’s a link to order some online if you don’t know where to find it. It keeps well, I store mine in the refrigerator.

**coconut flour is not like nut flours, it’s a different texture and absorbency. Don’t swap out something else for it. Here’s a link to order some on amazon.com. 

***avocado oil is best when it’s cold pressed and harvested when the avocados were ripe and full of the best nutrients and flavor. Here’s a link to order some from Ava Jane’s Kitchen. 

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

References:

• Jenkins, David et al. “Dose Response of Almonds on Coronary Heart Disease Risk Factors: Blood Lipids, Oxidized Low-Density Lipoproteins, Lipoprotein(a), Homocysteine, and Pulmonary Nitric Oxide A Randomized, Controlled, Crossover Trial.” American Heart Association. August 19, 2002. Web. http://circ.ahajournals.org/content/106/11/1327.full.pdf+html
• Mallillin, Aida et al. “Dietary fiber from coconut flour: A functional food.” Science Direct. December 2006. Web. http://www.sciencedirect.com/science/article/pii/S1466856406000452
• Rodriguez, Amaya. “Carotenoid composition and vitamin A value of a squash and a pumpkin from northeastern Brazil.” Europe PubMed Central. Web. http://europepmc.org/abstract/med/2133187
• Mudd, J.B. “Fat Metabolism in Higher Plants.” Avocado Source. March 1961. Web. http://www.avocadosource.com/Journals/JBioChem/JBioChem_1961_236_2602-2609.pdf
• Kris-Etherton, Penny. “Monounsaturated Fatty Acids and Risk of Cardiovascular Disease.” American Heart Association. 1999. Web. http://circ.ahajournals.org/content/100/11/1253.full
• Stucker, M. “Vitamin B(12) cream containing avocado oil in the therapy of plaque psoriasis.” PubMed. 2001. Web. http://www.ncbi.nlm.nih.gov/pubmed/11586013
• “Vitamin E.” National Institutes of Health. June 5, 2013. Web. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

The post Gluten Free Pumpkin Chocolate Chip Bread appeared first on The Betty Rocker.

Try these easy, delicious muffins – they’re super fun to make (and eat) with your family and the ingredients are all wholesome and delicious.

If you’re not familiar with coconut flour, it’s a wonderful addition to your gluten-free baking. It’s made from the pulp that’s extracted during the coconut milk-making process, and has the highest fiber content in any flour (58%).

It’s super absorbent, and keep in mind a little goes a long way so measure with care. This is not a flour that can be swapped out like some of your other nut and rice flours can.It adds a wonderful texture to this batter and a hint of coconut flavor.

These muffins are a perfect post-workout snack – the white chocolate topping is of course optional  – though if you’re going to have a little sugar, post workout is one of the best times.

I had some help from my little cousin TJ making these and his 5 brothers and sisters helped us out EATING them haha.

Enjoy!

White Chocolate Peach Protein Muffins

Yield: 12 muffins
You will need: measuring cups and spoons, mixing bowl, whisk, muffin tins, cooking oil spray

2 eggs
1/2 cup egg whites
1/2 cup lemon juice
1/4 cup maple syrup
1/2 cup coconut flour
1 serving (30 grams) I Vanilla Protein 
1/2 tsp baking powder
smidge (pinch) salt
1/2 tsp nutmeg
1 peach

1. Preheat oven to 350.

2. Beat eggs and egg whites with lemon juice and maple syrup.

3. Add in coconut flour, protein powder, baking powder, salt and nutmeg and mix well.

4. Wash, remove pit and chop up 1 peach. Fold into the batter at the end.

5. Prepare topping:

TOPPING (kid inspired)

1/4 cup white chocolate, chunked up
1/4 cup blanched almond slivers chunked up
1/4 cup unsweetened coconut flakes
1/4 tsp nutmeg

6. Line muffin tins with cupcake liners and evenly distribute the batter.

7. Top with a spoonful of topping.

8. Bake for 20-25 minutes, or until toothpick comes out clean.

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 White Chocolate Peach Protein Muffins (gluten free, dairy free) appeared first on The Betty Rocker.

Try topping it with some ginger butter (recipe below), one of my favorite immune-boosting Fall secret weapons.

The ingredients in this bread – particularly the spices – are exactly why I love having it this time of year.

The season changes, it gets colder and our bodies don’t always adjust quickly. It’s a busy time, with school starting, holidays coming up, the end of the year coming – and all the running around can definitely run us down.

Really making a point to eat nutrient-dense foods that are rich in anti-oxidants and anti inflammatory compounds can keep you from getting sick, help you get more out of your workouts, lower your stress levels and really help you stay healthy, fit and feeling your best.

Did you know for instance that cardamom (the spice) contains magnesium, a critical mineral that an estimated 80% of Americans are deficient in?

Magnesium activates muscles and nerves, it aids in the digestion of proteins, carbs and fats, and serves as a building block for RNA and DNA synthesis. It’s a super important nutrient – and this delightfully fragrant spice is a great source of it. If you’ve never tried cardamom, it’s sort of like the love child of white pepper and nutmeg. Get some next time you go shopping!

Ginger, one of my personal favorites, alleviates gastrointestinal distress, is a powerful antioxidant (that helps our cells fight harmful free radicals from environmental pollutants and stress), and has a direct anti-inflammatory effect. I make a point of having ginger almost every day, especially on days I’m training hard to support my muscle tissue.

Remember, exercise does not build muscle, it actually creates inflammation and tiny micro tears.

Resting the tissue allows it to repair, which is when muscle grows. That’s why I’m always telling you to REST – and of course eat foods that support the repair process.

Even if you didn’t know all that cool stuff, you may have heard that cinnamon is good for your waistline. It actually helps regulate your blood sugar – a fun fact that’s caused by its ability to slow the rate at which our stomach empties after a meal. Keeping our blood sugar stable prevents those spikes that cause fat storage and weight gain.

Not a spice, but just as nice – almond meal flour (made from almonds) is rich in Vitamin E, another powerful antioxidant that’s a powerful immune booster. And this discussion wouldn’t be complete without me mentioning the Queen of the recipe: the PUMPKIN!

Pumpkin contains Vitamin A, C and E – all powerful anti oxidants. It’s one of the best sources of Vitamin A which is so good for our skin. Not only that, it’s got essential minerals like copper, calcium, magnesium, phosphorus AND B-vitamins. I mean, you could kind of skip the plastic bottles of multi-vitamins if you just cook your own food from ingredients that come straight out of the ground.

Basically Mother Nature’s got your back, and Betty Rocker’s got your body – so between us you’re totally covered. 

Pumpkin Spice Latte Bread

Yield: 1 mini loaf (6-8 slices)
You will need: mini loaf pan, food processor, medium bowl, spatula, measuring cups and spoons

1 cup almond meal flour
1/2 tsp baking soda
1/2 tsp sea salt
3-4 tsp spice blend (below)
1/2 cup pumpkin puree (fresh or canned)
3 T maple syrup or honey (add a little extra honey – taste at the end to check sweetness and adjust to your liking)
3 large eggs*

*may also use 3 flax eggs: 1 T ground flaxseed meal + 3 T water = 1 flax egg)

Betty Rocker’s Fall Spice Blend

I love making a double or triple batch of this and keeping it on hand to sprinkle on smoothies, oatmeal, on a homemade latte, in my pumpkin bread or pumpkin protein muffins 

1 tsp cinnamon
1/2 tsp cardamom
1/2 tsp ginger
1/2 tsp cacao powder
1/4 tsp cloves
1/4 tsp allspice

1. Preheat oven to 350F.
2. Combine almond meal flour, baking soda, sea salt and spice blend in a medium-sized bowl.
3. Puree pumpkin, maple syrup, and eggs in a food processor. Add in dry ingredients and blend until well mixed.
4. Prep mini loaf pan with coconut or olive oil and pour batter into the pan.
5. Bake for 35-40 minutes, or until a toothpick inserted in the center comes out clean.

Ginger Butter*

1 stick organic, grass-fed butter (salted or unsalted*)
1-2 inches fresh ginger
1-2 tsp powdered ginger
*1/4 tsp sea salt if you use unsalted butter

1. Allow your butter to sit at room temperature until soft.
2. Mince ginger to a very fine chop.
3. Mix ginger, butter, and powdered ginger into a small bowl and combine.
4. Use atop toast, pancakes, pumpkin bread, muffins, or anything you like!

*I don’t do well with lactose, which is why my blog is primarily dairy-free. However, I do just fine with whole butter. Butter contains very little lactose, it’s primarily fat. I prefer organic, grass-fed butter as it’s much richer in antioxidants and omega-3s and other nutrients. Avoid pressed oils that pretend to be butter. They are inferior to this well balanced and rich fat that contains zinc, vitamin E, iron and potassium to name a few.

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

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

Recipes like….

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

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

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

I have tested these with a variety of types of protein powder, and they all seem to work pretty well.

Read Top 5 Protein Powders

When it comes to using dates, just make sure they haven’t dried out too much. You can put them in a bowl of water for a bit to re-infuse them with moisture before processing.

You can also vary this recipe with different nuts – I’ve done them with all walnuts, all almonds, and a mixture of both. I haven’t tried using seeds before, but I bet that would be a good experiment! Do let me know what you try!

Chocolate Protein Energy Bars

Yield: about 12 bars
KEY: T = tablespoon; tsp= teaspoon

You will need: measuring cups and spoons, food processor, 8×8 or square pan

• 1 cup almonds (or half walnuts, half almonds, or other nuts)
• 4 servings (32 grams) I Chocolate Protein
• 2 T cacao powder
• 1/2 tsp sea salt
• 1 1/2 cups pitted dates (I used medjools)
• 1/2 cup unsweetened almond milk (or non-dairy milk of choice)
• 1/4 cup cacao nibs for garnish (optional)

1. Lightly coat a baking dish with oil.
2. Using a food processor, grind the almonds to a fine powder.
3. Add the protein powder, cacao powder and sea salt, and blend until well combined.
4. With the food processor running, add in the dates, a few at a time. Then slowly pour in the almond milk.
5. Your mixture should have a fudge-like consistency when it’s ready. If it seems too dry, you may add a few drops of water (or try espresso…it’s awesome!).
6. Transfer the mixture to the baking dish and press it down with a spatula to form an even layer.
7. Sprinkle with cacao nibs (if using) and refrigerate for at least 1 hour.
8. Once the mixture has set, cut into 12 equal portions.

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

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

You too? Ha. Glad we’re on the same page!

This awesome recipe comes from the lovely Marina, over at Yummy Mummy Kitchen! She has some incredible Fall recipes, and I recommend you check her out!

I was very inspired by her creative recipe for pumpkin protein bars, and whipped some up in my food processor last night with just a couple minor adjustments.

If you don’t have pumpkin pie spice on hand, you can easily make some of your own – try this blend (this makes a little batch you can keep on hand for other recipes you want to flavor this way).

Optional make your own pumpkin spice blend:

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

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

Pumpkin Protein Bars

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

1 3/4 cups oat bran (alternative – use flaxseed meal)
3 servings (33g/serving)Jay Robb Egg White Vanilla (or other vanilla protein powder)
1 T chia seeds
3 T hemp seeds
¼ teaspoon sea salt
1 ½ tsp pumpkin pie spice
½ cup unsweeteend pumpkin puree (I used canned)
2 T maple syrup (you could also use honey)
¼ cup chopped pecans
¼ cup cacao nibs

Optional glaze:
3 T maple syrup
2 tsp cacao powder

1. Measure oat bran, protein powder, chia and hemp seeds and pumpkin pie spice in your food processor and blend.

2. Add pumpkin puree and syrup. Your batter will start to get super sticky and you may want to scrape it down a couple times with a spoon to make sure it mixes evenly.

3. Add cacao nibs and chopped pecan and pulse a few times to combine.

4. Press into a pan or roll into small balls.

5. To make the optional glaze, just mix your maple syrup and cacao powder in a small bowl. Drizzle a tiny bit over your bars.

6. Refrigerate for 15-20 minutes. Cut the bars into squares and wrap individually.

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

The post Pumpkin Protein Bars (gluten free/dairy-free) appeared first on The Betty Rocker.

I had never heard of them until my friend and fellow blogger Shareen (who has a lovely food blog with so many wonderful gluten-free recipes) sent me a picture of them and said, “How in the heck would you make that?!”

The wheels in my head started turning anytime there’s a challenge – I thought, how could I make a healthier version of a Scotch Egg, that would be a complete breakfast – rich in protein, gluten-free, low-glycemic carbs, and a little healthy fat?

I’ve been wanting to make a savory breakfast muffin and experiment with adding pesto to the batter. Some of you know my deep and abiding love of pesto – it’s one of the healthiest ways to add flavor to a dish without loading it up with something less friendly to your health. In fact, I include 1 pesto recipe a week of my Body Fuel System healthy eating guide and meal plan.

Here’s what I came up with for a healthy, fitness-food breakfast – an ode to Scotch Eggs.

Scotch Eggs: Savory Egg-in-a-Basket Muffins

Yield: 4 Muffins
You will need: food processor, large mixing bowl, measuring cups and spoons, knife and cutting board, grater, small pot, muffin tins

1/4 cup cashews
3-4 stalks fresh sage, stems removed
3-4 stalks fresh basil, stems removed
1 garlic clove
2 tsp olive oil

1/4 cup packed sundried tomatoes (about 8), rinsed and patted dry
1/8 lb smoked turkey lunchmeat

2 eggs
2 T water
2 T coconut oil, melted
1/2 tsp salt

3 T coconut flour
1/2 tsp baking soda

2/3 cup grated zucchini

4 eggs
Coarse sea salt

1. Preheat oven to 400.
2. Add 4 eggs to a pot of water and bring to a boil. Allow them to boil for 3 minutes, then immediately transfer to a cold water bath.

3. Combine cashews, sage, basil, garlic and olive oil in the food processor. Blend to a pesto-like consistency and set aside.

4. Combine sundried tomatoes and smoked turkey in the food processor and blend until sticky.

5. Grate zucchini and set aside.

6. Combine eggs, water, coconut oil and salt. Beat until foamy.

7. In a separate bowl, combine coconut flour and baking soda. Add it to the egg mixture and beat well.

8. Add in grated zucchini, herb and nut mixture, and tomato-turkey mixture. Stir everything together.

9. Peel eggs.
10. Oil 4 muffin tins with olive oil.

11. Scoop a spoonful of batter into a cup. Make a small indent with your finger and place an egg inside.

12. Cover the egg with more batter and pat it down to completely surround it. Repeat for the remaining 3 eggs, evenly distributing the batter.

13. Sprinkle with a little coarse sea salt.

14. Bake at 400 for 20 minutes.

Cool and serve. I had mine with a piece of Canadian bacon. Amazing!

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

The post Scotch Eggs: Savory Egg-in-a-Basket Breakfast Muffins (gluten-free) appeared first on The Betty Rocker.

A little taste of Fall!

This recipe is an amazing combination of spices and warming flavors all rolled up in a nutrient-dense satisfying muffin.

Please don’t be mad at me when you discover that they are not only addicting, but incredibly hard to keep anyone away from long enough for you to get some!

These gluten free pumpkin protein muffins contain all the essential macronutrients (protein, whole food carbohydrates and healthy fat), and boast a low-glycemic index – meaning they won’t spike your blood sugar.

Made with almond flour, a little protein powder to make them even more satisfying, some organic pumpkin and a delicious spice blend I concocted, this is a muffin that really sums up what a taste of Fall in your mouth should be.

Gluten Free Pumpkin Protein Muffins

Yield: 12 muffins
You will need: muffin tins, foil liners (optional), large mixing bowl, whisk, measuring cups and spoons

1 1/2 cups almond meal flour
2 servings (60 grams) I Vanilla Protein (or other plant-based protein – use grams for accurate measurement)
1 tsp baking soda
1/2 tsp sea salt
1 cup pumpkin puree
3 eggs*
1/4 cup avocado oil (you can also use olive oil)
1/2 cup honey

Spice Blend (or simply use 3 tsp pumpkin pie spice)
1 tsp cinnamon
1/2 tsp cardomom
1/2 tsp ginger
1/2 tsp cacao powder
1/4 tsp cloves
1/4 tsp allspice

Optional Topping:
1/4 cup Enjoy Life dairy free chocolate chunks or mini chips
1/4 cup walnuts
2 T unsweetened coconut flakes

*may also use 3 flax eggs: 1 T ground flaxseed meal + 3 T water = 1 flax egg – may affect texture somewhat)

Preheat oven to 350.
1. Measure all the dry ingredients, including the spice blend into the bowl and mix together.
2. Add in the pumpkin and eggs, and whisk well.
3. Measure oil and honey and beat in. I’ve tried this with less honey – I like going as low on the sweetener as possible, even the natural kind – but it really seems to compliment the pumpkin best with just this amount. Let me know if you experience anything different.
4. Line muffin tins with foil cups, or grease with cooking oil.
5. Evenly distribute batter. In 12 regular sized muffin cups, you can fill them about 3/4 of the way full.
6. Mix the topping and measure about a tablespoon onto each muffin.

7. Bake for 22 minutes, or until a toothpick or cake tester inserted comes out clean.

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

The post Gluten Free Pumpkin Protein Muffins appeared first on The Betty Rocker.

This easy recipe comes together quickly, and has just 3 main ingredients that have lots of energy-boosting nutrients.

I’ve adapted this recipe several different ways by changing the nuts I use. For this version, I used almonds because I love their flavor with the dark chocolate cacao – but you could also try out a combination of half walnuts, half almonds, or walnuts and pecans, or even cashews.

Cacao powder – and cacao nibs – are pretty easy to find these days at natural foods stores (I get mine in the bulk section or find them prepackaged in the specialty foods aisle).

Almond Cacao Energy Bars

Yield: 12 energy bars
You will need: food processor, measuring cups and spoons, 9×9″ or 8×8″ baking dish

1 cup almonds (walnuts or other nut of your choice – try to find sprouted nuts if you can)1/2 cup raw cacao powder
1- 1 1/2 cup pitted dates (I use medjools)
1/2 tsp sea salt
1/4 cup cacao nibs

1. In the food processor, grind the almonds to a fine powder.
2. Add the cacao powder and sea salt and blend until well mixed.
3. Add the pitted dates, a few at a time. I say 1 to 1 1/2  cups of dates because you’re looking for the mixture to cling together and different climates will make it act differently.
4. Your mixture should have a sticky, tar-like consistency when it’s ready. If it seems really dry, you may add a few drops of water (or try espresso…it’s awesome!).
5. Turn it out into an ungreased 9×9 baking dish and press the mixture down with your hands to distribute it evenly.
6. Sprinkle with cacao nips and press everything together with a spatula.

I keep them in the refrigerator as they are a bit easier to cut when they’re chilled.

Ingredients Health Benefits:

Cacao: the raw, unrefined cacao bean in powdered form. Cocoa powder for baking and chocolate are all derivatives of the cacao bean.

Cacao is a rich source of antioxidants, magnesium, and fiber and moderate amounts of caffeine. Read the food labels when you’re looking for cacao, the point is to find it raw and organic to reap the benefit of all of the plants nutrients; so look for things like “cold pressed” and “milled at low temperatures,” as well as the USDA Organic label.

Dates give this recipe its sweetness, and are a good energy source. They are also a fiber-rich food, and contain vitamin-A, tannins and antioxidants like beta-carotene.

Almonds are a source of protein, calcium, healthy mono-unsaturated fat (which means minus the cholesterol), high doses of Vitamin E (again, more antioxidant benefits) and taste incredible.

If you’re more of a fan of walnuts, this recipe is equally delicious with that alternative. Walnuts also contain Vitamin E, are a healthy mono-unsaturated fat and protein source.

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

The post Almond-Cacao Energy Bars appeared first on The Betty Rocker.