Month: September 2013

Recipes, Tips

Rabbit Food Pyramid Refresher

Today’s post is a little different than the norm. After reading a comment from a reacher: Stephanie, I noticed that I haven’t talked about the Rabbit Food Pyramid since I started my blog in 2012! Since I often have new readers, I think now would be a great time to re-introduce the rabbit food pyramid and how it works!

How it started:
After being on Nutrisystem for a few months and not liking the groggy lethargic feeling that overly processed shelf stable foods gave me, I branched out on my own to continue my weight loss journey. After reading numerous health and fitness magazines and articles by registered dietitians and nutrition experts, I experimented with different styles of eating and found what works for me. I quickly realized that drastic diets and cutting out food groups following “no-carb” or “fat-free” fads were not for me. It left me hangry (hungry and angry) all the time, which led to uncontrollable binging and even worse, a severe eating disorder of restrictive eating, and eventually bulimia and a brief stint with anorexia. As you can tell, food rules were a terrible idea for someone like me who has OCD perfectionist qualities.

Determined to lose weight the proper way this time, I educated myself on how to portion meals properly with balance. That meant carbs, fat, produce, and protein to keep my body nurtured and healthy. This is when the Rabbit Food Pyramid was born. I gathered the proper recommended* serving sizes of each food/food group into a huge list and divided them into four categories.

Weight loss using the Rabbit Food Pyramid: 4 small meals per day!

Breakfast:
1 serving of fruit
1 serving of whole grain
1 serving of protein
1 serving of plant based fat

Lunch:
2 servings of vegetables
1 serving of whole grain
1 serving of protein
1 serving of plant based fat

Dinner:
2 servings of vegetables
1 serving of whole grain
1 serving of protein
1 serving of plant based fat

Snack Meal:
1 serving of fruit
1 serving of whole grain
1 serving of protein
1 serving of plant based fat

Free Extras:
Spices! Anything from cinnamon to chipotle or even zero calorie natural sweeteners like Stevia.

Now that you know the formula for each meal, all you have to do is pick your food for each category! I’ve provided ideas and sample servings for each category here.
If you aren’t sure what the proper measurement is for a certain food, refer to the Rabbit Food Pyramid page to double check!

LET’S START WITH AN EASY BREAKFAST:
PB & Banana Toast

Breakfast:
Produce/Fruit: 1/2 sliced banana
Whole Grain: 1 slice whole wheat bread
Protein: 1 cup (8oz) of soy milk
Plant Based Fat: 1 Tbsp unsalted peanut butter
Free Extras: Sprinkle of cinnamon

Easy peasy! No calories, points, carbs, or macros required! Just balance from each food group!
NOW LETS GET TRICKY WITH A BREAKFAST RECIPE:

Whole Wheat French Toast

Breakfast Recipe: French Toast
Produce/Fruit: 1 cup fresh raspberries
Whole Grain: 1 slice of whole wheat bread
Protein: 1/4 cup egg whites
Plant Based Fat: 2 Tbsp sliced almonds
Free Extras: 1/8 tsp cinnamon & 3 drops liquid stevia

Combine egg whites, cinnamon, and stevia in a bowl.  Soak the slice of bread in the egg mixture until it is absorbed. Place the bread in a pan lightly coated in cooking spray over medium heat. Pour excess egg mixture on top of the bread. Flip and cook both sides until the egg is no longer runny. Transfer to a plate and top with fresh raspberries and sliced almonds.

Maintenance:
To maintain my weight, I learned that adding one additional snack meal or protein shake per day worked perfectly for me. Of course it took some trial and error to figure out what worked for me!

I hope that this breakdown of the Rabbit Food Pyramid helps you to better understand the way that I portion my meals and create recipes!
Health & Happiness xo
Catherine

Let me know if this was helpful or if you have any questions about the Rabbit Food Pyramid!

*What works for me, might not work for everyone. The suggested serving sized are based on my own personal experience. Everyone is built differently, so if you are taller or heavier than my starting weight, you may need another small meal in your diet to fit your nutrition needs. Please consult a doctor before making any changes to your diet. This is only a suggestion based on my personal experience.

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Dinner, Lunch, Recipes, Vegetarian

Portobello Pizza

Hoppy Monday all!
Last week I had the opportunity to attend the Bard Valley Natural Delights Medjool Date Summit in yuma, AZ! I had incredible time learning about the harvesting process and taste testing delectable recipes that I MUST share with you guys! I also met some new friends that I already miss since departing on Friday! Wahhhh. I’ll be giving you guys a full rundown of the blogger summit later this week. I cannot wait to tell you about my trip!

Today’s recipe is a Portobello Mushroom Pizza!
Loaded with veggies, this pizza is low-carb, gluten-free, and super filling!
Bon Appétit!
Portobello Pizza 10
Portobello Pizza 9
Portobello Pizza 1
Portobello Pizza 2
Portobello Pizza 3
Portobello Pizza 4
Portobello Pizza 5
Portobello Pizza 6
Portobello Pizza 7
Portobello Pizza
Serves 1

2 large portobello mushrooms
1 tomato
1/4 cup reduced fat mozzarella cheese
1/4 cup chopped onion
1 Tbsp olive oil
1 tsp lemon juice
1/2 tsp minced garlic
pinch of salt
pinch of pepper

Preheat oven to 400 degrees. Chop onion and mince garlic. Pour olive oil into a saucepan over medium high heat and add onions and garlic. Cook onions and garlic until they are slightly browned. Dice tomato and add to the saucepan along with salt, pepper, and lemon juice. Bring the sauce to a simmer and cook for 3-5 minutes. Remove gills from the portobello mushrooms by scraping with a spoon. Place portobellos on a baking sheet coated with nonstick cooking spray. Pour the sauce into each portobello and top with cheese. Bake for 12 minutes. After 12 minutes, set oven to broil for 30 seconds to 1 minute to brown the cheese. Remove from the oven and enjoy!
Tip: I suggest lining your baking sheet with foil and coating the foil with nonstick cooking spray for an easier cleanup. The portobello mushrooms tend to get pretty juicy will cooking!

In a hurry? You can always use organic tomato sauce in place of the homemade sauce! I would recommend about 2 Tbps of store-bought sauce per portobello pizza.

Vegan? Use a vegan cheese substitute such as Daiya Mozzarella Style Shreds!

Portobello Pizza 8
The Rabbit Food Pyramid Breakdown
Produce: portobello mushrooms, tomato, onion, garlic
Whole Grain: none
Protein: reduced fat mozzarella cheese
Plant Based Fat: olive oil

| 15 Comments
Dinner, Lunch, Recipes, Snacks, Vegetarian

Baked Eggplant Fries

I’ve never been a fan of potato french fries. I’m actually not a fan of potatoes in general, with the exception of the occasional sweet potato. I decided that I wanted to make a healthy french fry alternative with a purpose. No oils, frying, or heavy starchy ingredients here!  These healthy eggplant fries are baked to perfection in a crispy golden flax-almond breading. Now I know what half of you are thinking. “Ewwwww eggplant!” I think a lot of my friends are turned off by the mushy texture of cooked eggplant, but trust me this is totally different! Even if you HATE eggplant, I am almost positive you will love these fries! You have to give them a try, pretty pretty please! Of course if you’re super anti-eggplant, zucchini would be a great alternative as well.

They’re perfectly crispy, delicious, and nutritious!
Made from flaxseed, almond, whole wheat flour, and spices, these oil-free baked fries deliver tons of micronutrients, healthy plant-based fats, and fiber. So good for you, you can eat them alllll without any worry!

Baked Eggplant Fries
Baked Eggplant Fries
Baked Eggplant Fries
Baked Eggplant Fries
Baked Eggplant Fries
Baked Eggplant Fries
Baked Eggplant Fries
Baked Eggplant Fries
Baked Eggplant Fries
Baked Eggplant Fries

Ingredients:
1 small eggplant
1/4 cup egg whites

Breading:
1 Tbsp ground flaxseed
1 Tbsp almond meal/flour
1 Tbsp whole wheat flour
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cumin
1/4 tsp pepper
pinch of salt

Preheat oven to 400 degrees. Combine all of the breading ingredients in a bowl and mix together. In a separate bowl, beat 1/4 cup of egg whites and set aside. Cut eggplant into 1/2 inch thick fries (I removed the skin but you don’t have to). Transfer the breading mixture to a plate. Dip each piece of eggplant individually into the egg whites, and then roll in the breading mixture. Place the breaded fries onto a baking sheet lined with parchment paper. Bake for 10 minutes, flip fries, then bake for an additional 10 minutes until golden and crispy.

Excellent when dipped in fresh marinara!

| 11 Comments
Desserts, Recipes, Snacks, Treats, Vegetarian

Single Serving PB Cookie

Hoppy Fridayyyyy my little bun buns!

A few of you have asked me for more before and after photos because they help you to stay motivated and on track. I searched my computes for quite some time to find old photos, but noticed that I don’t have too many full body pictures of myself. I was usually very covered up or couldn’t stand photos of myself, so I deleted them. Anyways here is another before and after to show you guys what rabbit food can do for your body! I hope that this can inspire you guys to eat more rabbit food!
Before & After
So last week I said that I was going to go prop shopping for my kitchen/blog photos. That semi-happened, but I literally cannot get away from black and white props! It’s my fav! The Coco Chanel kitchen lives on!

I love love love dessert. I get my sweet tooth from my mom, who can literally eat candy and cookies like there’s no tomorrow and maintain her petite frame. I wasn’t blessed with that same gene, but man I love me some sugaaaa! I’m the kind of person that cannot live without dessert or a little something sweet every day. Instead of traditional store bought cookies loaded with oil, salt, refined sugar, and bad saturated fats (not to mention the totally addictive-cannot-stop-eating-one-after-the-other feeling that comes along with them!), I took to my kitchen to give an old fav a healthy spin! I wanted to make a super clean, healthy, peanut butter cookie that can be enjoyed with coffee and good conversation. Something that feels indulgent and naughty, but is actually quite filling and good for you!

Believe it or not, this recipe only calls for 7 ingredients that you probably have in your kitchen already!

Single Serving PB Cookie
Single Serving PB Cookie
Single Serving PB Cookie
Single Serving PB Cookie
Serves 1

1 Tbsp almond flour
1 Tbsp coconut flour
1 Tbsp creamy peanut butter
1 Tbsp unsweetened almond milk
1/2 Tbsp egg whites
1/2 tbsp chocolate chips (or 1 tsp mini)
1 packet stevia

Combine all ingredients in a bowl and mix until well combined. Spread the dough onto a microwave safe plate and flatten into a cookie shape. microwave for 1:15-1:30 minutes.

Single Serving PB Cookie

| 18 Comments
Breakfast, Lunch, Raw, Vegan, Vegetarian

Kiwi Greenie

Congratulations to the winner of my Red Apple Lipstick Giveaway: Katie!
Be sure to check your email to claim your prize, Katie! xoRFFMBT red apple giveaway winner— Winners are chosen using a random number generator : ) —

Today’s recipe is a green smoothie, just in time for this massive heat wave headed our way! It includes tropical flavors of mango and kiwi along with super spinach, and plant based fat from avocado to give a rich creamy texture! Enjoy!

Kiwi Greenie
Kiwi Greenie
Kiwi Greenie
Kiwi Greenie
Serves 1

1 kiwi, peeled
1 cup frozen mango
1 cup frozen spinach (or 2 cups fresh)
3/4 cup unsweetened almond milk
1/4 medium avocado

Combine all ingredients in a high powered blender and blend until smooth.
Note: If you don’t have a high powered blender, start by blending the spinach and almond milk first until spinach is completely smooth. Then add other ingredients.

Kiwi Greenie

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