There’s a quiet kind of strength that comes from feeding yourself well. I didn’t always know that.
At seven years old, I nearly set the kitchen on fire trying to make a peanut butter sandwich. My grandma just smiled and said, “Every cook starts somewhere.” That messy, smoky moment didn’t spark a love of cooking right awa, but it stayed with me. So did the afternoons spent dancing in her kitchen while something warm simmered on the stove. Those were the first lessons in joy, nourishment, and not taking life, or food, too seriously.

I’m Betty Thompson, a home cook, recipe developer, and mom of two from Jersey City. My days revolve around caring for the people I love most: my daughter Mia, my son Jordan, and my husband Dan. But for a long time, I wasn’t caring for myself. Between motherhood, work, and the quiet exhaustion that crept in, I hit a wall. Low energy. Brain fog. A body asking for more.

What I needed wasn’t a diet. It was real food that fit real life, meals that could fuel me, comfort my family, and still feel joyful. That’s when I turned to high-protein, whole-food recipes that offered more than just nutrition. Dishes like my kale and white bean salad with tahini dressing became family staples: easy to prepare, full of flavor, and deeply nourishing.
When I’m not in the kitchen, I’m usually dancing barefoot in the living room with Mia and Jordan, walking through the neighborhood park, or getting lost in a good playlist or book. I believe in movement, laughter, and meals that bring people back to the table, without stress or rules.

Flavors by Betty is my kitchen diary, a place for nourishing meals, real stories, and the reminder that feeding yourself is an act of care, not perfection. Every recipe is tested in my home kitchen and shared with intention. Some visuals are styled to reflect the real results you can expect, created to support clarity and consistency.
You belong here.
Let’s stay in touch. I’d love to connect with you on Facebook or by email at Hello@flavorsbybetty.com.