Tips

Tips

Juicing, Recipes, Snacks, Tips, Vegan, Vegetarian

The Secret To Thick Smoothies

I cannot stand watery smoothies, I drink them way too fast and they end up feeling more like a juice! I have found the solution to end all of your watery smoothie problems: Xanthan Gum!

Instead of the usual, “Maybe my smoothie will get thicker if I just add one more banana… no maybe 1/4 cup more oats… and an extra Tbsp of nut butter!” We’ve all been there, and before we know it, our smoothies have doubled in calories, carbs, and fat!
Xanthan Gum a simple way to thicken your smoothie without adding unnecessary calories, fat, carbohydrates, etc.

So what is Xanthan Gum?
It is made from a tiny microorganism called Xanthomonas campestris and is a natural carbohydrate. Xanthan Gum is a thickener and byproduct of fermentation of glucose or sucrose given off by specific bacterium. The xantham byproduct is dried and forms a powder which is added to liquid to form the “gum.”

Show me the stats!
One tablespoon contains only 30 calories, 7g of carbohydrates, 0g of fat, and a whopping 7g of fiber! Xanthan Gum is gluten free and from my research, it’s vegan too.

If there were such thing as fairy dust, this would be it. Who am I kidding, this stuff is magical, it’s the modern day fairy dust in my book!

All you need is 1 teaspoon of Xanthan Gum and your smoothie can go from this…

to this!!! 


PB Kale Smoothie
Serves 1

2 cups chopped kale
1 frozen banana
1 cup unsweetened almond milk
2 Tbsp unsalted peanut butter
1 tsp Xanthan Gum
1 tsp pure vanilla extract
1/2 tsp cinnamon

Combine all ingredients in a blender and blend until smooth.


Where to buy Xanthan Gum:
I buy Bob’s Red Mill Xanthan Gum at Whole Foods, but you can also purchase it online on Bob’s Red Mill’s official website. An 8oz bag is about $12 and will last you quite some time!

| 40 Comments
Breakfast, Desserts, Recipes, Tips, Vegetarian

Cherry Almond Green Tea Smoothie Bowl

Hello lovelies!

If you follow RFFMBT on Twitter or Facebook you know that I always post a “Motivation Monday” quote to get the week started off right! I realized that I have never posted my Motivation Monday quotes on my blog, so today… that will change! I love starting my week feeling strong, positive, and optimistic and sometimes all you need are some motivating words to make it happen.

Motivation Monday: “Transformation is not a future event, it’s a present activity” -Jillian Michaels

Today started off with a scrumptious smoothie bowl and a dysfunctional computer! I took my computer into the Apple Store for a Genius Bar appointment in hopes of solving my wifi issue. My computer has not been able to detect, pickup, or stay connected to wifi for the past couple of weeks and it’s been super annoying. I’ve actually had to plug my computer straight into the ethernet cord! How old school… haha So anyways, my computer ended up having all sorts of problems, so I said bye bye to my computer while it goes to the Apple spa for 3-5 days! AHHHH! Bear with me as I attempt to post from my iPad, and public library computers while my lappy is away on vacation! I will try to continue posting everyday, but if I am slow or go MIA, this is why (hence the late post)! Cross your fingers my computer is only gone 3 days versus 5!

Enough depressing talk about my beloved laptop and back to that scrumptious smoothie bowl! Today’s smoothie was so thick that it turned into an awesome smoothie bowl. I’m one of those people that could not live on juice because I would miss chewing too much. I love a good smoothie, but I can drink those babies in under 30 seconds and then start scavenging the pantry for something to “eat.” If you just read that last sentence and said “me too,” I have a solution for you! Smoothies are an excellent way to combine fresh nutritious foods with little prep time and zero cooking, but they can often disappear just as fast leaving you wanting more. Most smoothies are a meal within themselves, so they should leave you feeling full and satisfied. I have found a simple way to slow down my smoothie drinking pace by eating them out of a bowl with a spoon. I find that I eat slower, I can really enjoy and experience the flavor and texture of the food while allowing my body to feel full. To make sure that I slow down and enjoy my smoothie bowls, sometimes I add some RFFMBT approved healthy topping!


Allgood Provisions sent me some yummy samples of their Sundried Organic Utah Cherries which I generously topped my smoothie bowl with. I’ve been going cherry crazy lately, so this awesome little resealable pack of dried cherries is just the cherry on top. Ha. Thanks Allgood, I am loving my healthy grab and go snackity snacks! I’m not sure if I am the only one that obsesses over certain foods for certain periods of time, but it has been happening a lot lately (remember the carrot cake?)! I bought a huge bag of cherries, so I’ve been on a cherry kick making as many healthy goodies as possible. Don’t worry, if you’re sick of cherries, I’m almost out! I felt like pairing an unusual ingredient/flavor to todays smoothie for some morning energy: Green Tea!

If you’re not a fan of drinking green tea plain, you can sneak it into your smoothie to make a healthy energizing breakfast with countless health benefits:

Weight Loss: The polyphenol found in green tea increase metabolism by intensify levels of fat oxidation and the rate at which your body turns food into calories.
Energizing: Has a stimulating effect from it’s caffeine content.
Anti aging: Can reduce wrinkles and signs of aging due to it’s rich antioxidants and anti-inflammatory properties.
Boosts immunity: The antioxidant polyphenol compounds called Catechins have been shown to boost your immune system. 
Anti Carcinogenic: Catechins present in green tea neutralize free radicals to reduce the chances of cancer.
Reduces Cholesterol: Reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad.


Cherry Almond Green Tea Smoothie Bowl
Serves 1

6oz plain nonfat Greek yogurt
1 cup frozen pitted cherries
2-3 Tbsp water
1 Tbsp almond butter
1 tsp green tea leafs
1/2 tsp pure vanilla extract

If you do not have loose leaf tea, open up a tea bag and measure out 1 teaspoon of green tea leafs. Combine the Greek yogurt, cherries, almond butter,  vanilla, and green tea in the blender. Add water 1 tablespoon at a time to get the blender moving. Blend until smooth. Transfer smoothie to a bowl, top with 1 tablespoon of almonds or dried cherries and enjoy with a spoon.


The Rabbit Food Pyramid Breakdown
Produce: cherries
Whole Grain: none, add 1/4 cup whole rolled oats if desired
Protein: plain nonfat Greek Yogurt
Plant Based Fat: almond butter

Warning: this is probably not the best idea for after dinner/dessert because of the caffeine from green tea… unless it’s finals week or you are working really really late that night!

| 19 Comments
Recipes, Snacks, Tips, Vegan, Vegetarian

Six Minute Sweet Potato Chips

Happy Friday and congratulations to my Natural Delights Medjool Dates Giveaway winner: Kristi E. from CO! Enjoy!

Now lets talk about some hot potatoes!

I have never been a huge fan of potatoes. I don’t know what it is, but I have just never really loved them whether they be baked, mashed, or fried… well that was all true until I discovered sweet potatoes! Sweet potatoes are an excellent and nutritious source of carbohydrates, making them one hot item!

  • Unlike other types of potatoes, sweet potatoes contain almost twice as much fiber totaling up to about 7 grams of fiber per serving
  • They contain a large amount of vitamin B6.
  • Rich in Beta-carotene and potassium which both promote muscle recovery.
  • A great source of Manganese, an important component in the metabolism of carbohydrates which helps support healthy blood sugar levels.
  • Also filled with vitamins C and E, which are  potent antioxidant vitamins that play an important role in disease prevention.


Although I don’t eat baked or mashed sweet potatoes very often, I love making sweet potato chips! Last year my mom bought be this awesome little gadget that she saw in an article in the Los Angeles Times called Topchips! She emailed me with a shipment/tracking number and said “I bought this for you, I hope it isn’t a scam!” haha Love my mom so much! Although this does look like an as seen on TV infomercial item that like most is too good to be true, it’s so amazing! Don’t let the infomercial-ness scare you! I was not paid by Topchips to review this product, but I had to tell you guys how ridiculously awesome it is. If you order from the Topchips website, it comes with the silicon microwavable chip making tray and a mandolin slicer (and random goodies) for only $19.99+ shipping & handling. It is sooo easy to use and you can make so many different chips without fattening oil or any other added ingredients or preservatives. I’ve made tons of different chips such as sweet potato, apple, radish, and beet chips! All you have to do is rinse the produce, slice it using the provided slicer, place the slices onto the Topchips tray and microwave for 3 minutes, flip and microwave for 3 more. Tadaaa, healthy oil free chips! Cooking time does vary depending on your microwave and the type of produce you are using (apple chips take longer), but in a matter of minutes, you will have healthy chips at your fingertips! If you are someone who is short on time, or in a college dorm with only a microwave, this little chip maker could be your new best friend. No waiting for the oven to heat up, no long cooking times, it’s quick and easy. I know that some people are not huge fans of microwaves, so I will also experiment with an oven baked sweet potato chip recipe for you guys if you would like!

Sweet potato chips are great for snacking, parties, or even as a crunchy topping on your salad!

I’ve been so obsessed with the slicer that I use it to slice apples and pears for my oatmeal all the time. I actually got a little carried away with it once and ended up slicing off part of my thumb nail… Yaaa that didn’t go very well! I definitely recommend using the safety produce gripper that it comes with haaha Safe slicing, little bunnies!



Six Minute Sweet Potato Chips
1 sweet potato

Rinse and dry sweet potato. Slice carefully with mandolin slicer. Place sweet potato slices on the Topchips microwavable tray. Microwave on high for 3 minutes. Flip chips and microwave for an additional 3 minutes or until crisp.

Question: Have you ever read the ingredients and nutritional value for regular potato or veggie chips?! Some of them aren’t even made of the actual “veggies!” Ahhh!

| 37 Comments
Restaurant Hop, Tips

Restaurant Hop: Panera Bread

Hi Everybunny!

Thank you so much for your support about my thyroid health dilemma that I mentioned yesterday! I really appreciate all of the positive comments, vibes and stories from readers who have dealt with similar healthy issues. You guys are the best!

Today I am starting a new little feature for my blog! One of my brilliant little bunnies Lidia commented on a post with a fabulous question which turned into an awesome idea: RFFBT Restaurant Hop!

“I was wondering, is there anyway you could do a post about some healthy but tasty foods to eat when necessity dictates eating out?” –Lidia

I love hopping around to different restaurants and trying different foods, but I can say that one year ago, it was a very different story. It can be so hard to go out to eat while you are trying to lose weight and stick with your specific eating/diet plan. When I was about halfway through my weight loss journey, I was so obsessed with getting to my goal that I cut myself off all social events that included eating. I stopped going to my friend’s birthdays and started avoiding any sort of social situation that centered around restaurants and food. My obsession with dieting and my all or nothing mentality led to a pattern of disordered eating, which I still struggle with today. I remember going to a restaurant with my friend in Houston and I had so much anxiety over the entire dining situation (what should I order? Is everyone going to watch me eat?, Will the waiter judge me if I have a super complicated order? What if I give in to the bread basked and “ruin” all of my hard work?) that I started crying while reading the menu and had to leave. It was a terrible feeling and it seems so ridiculous when I think back on these moments, but to me, going out to restaurants was harder than final exams in college. It took me a lot of time to get through my fear of dining at restaurants, but I learned to use my Rabbit Food Pyramid guidelines at restaurants to help me make better choices and stay on track.

I really loved Lidia’s idea because I (obviously) know how challenging it can be to make healthy choices at a restaurant, so I want to give you guys some ideas of meals that you can order at popular chain restaurants so you can enjoy the experience and be stress free when it comes to deciding what to order!

My first RFFMBT Restaurant Hop location is: Panera Bread!
Panera has tons of locations and some great menu items, and with a few tweaks, you can have a perfectly balanced RFFMBT friendly meal!

Here is what I had at Panera last night!

My Order: 1 full Fuji Apple Chicken Salad, no chicken, no pecans, dressing on the side and a whole-wheat baguette. THAT WAS EASY! Now let me show you the breakdown!

The Rabbit Food Pyramid Breakdown
Produce: mixed field greens, romaine, red onions, vine-ripened tomatoes, and apple chips
Whole Grain: ½ whole-wheat baguette
Protein: Gorgonzola cheese
Plant Based Fat: 1 spoonful (eyeball 1 Tbsp) of white balsamic Fuji apple vinaigrette (made with olive oil)

For an even more detailed description of my swaps, let me break it down a little more for you:

The original Fuji Apple Chicken Salad comes with:
All-natural, antibiotic-free chicken, mixed field greens, romaine lettuce, vine-ripened tomatoes, red onions, pecans, Gorgonzola, apple chips & white balsamic apple vinaigrette. A side of potato chips, 1 apple, regular baguette or whole-wheat baguette.

If you look at the ingredients, they list 2 proteins (chicken and gorgonzola) and two plant based fats (pecans and white balsamic – contains olive oil). Now, take your pick between what you would like as your protein: chicken or Gorgonzola? Since I am mainly vegetarian I opted for the Gorgonzola cheese for my protein serving. Next, choose your plant based fat: Would you like pecans, or white balsamic dressing? Since they don’t have a fat free dressing option (such as plain balsamic vinegar) I opted to keep the dressing and leave the pecans behind. When adding your dressing, note the amount that they provide you with. Restaurants usually load healthy salads with calorie/fat bombs of dressing which make some salads just as fattening as a cheeseburger. Try to eyeball 1 Tbs of dressing for your salad or dip your fork full of salad into the dressing to avoid too much plant based fat. Also note the size of your whole-wheat baguette. Panera tends to be very generous with their baguette portions, after all it is called Panera BREAD! I usually cut my baguette in half and give the rest to a friend or box it up right away so I am not tempted.

I know that some people look for the nutritional information (calories, carb, fat, etc.), but I have found that counting calories is just not a great match for me and my past all or nothing eating style. If you have been reading my blog for a while, you know that I stick to balanced portions from the 4 food groups in order to stay on track. If you need the nutritional value for this meal, you could always use the Nutrition Calculator on Panera’s official website.

For more tips on dining out, read my RFFMBT Dining Out Guide!
I cannot wait for my next Restaurant Hop! Suggestions for future restaurants are welcome!

| 46 Comments
Dinner, Lunch, Recipes, Tips, Vegan, Vegetarian

Pistachio Ice Cream Smoothie

Ok, so today was really… blah to say the least.
I have been dealing with some really crazy health issues recently; long story short my thyroid is out of whack and I have been in and out of doctor’s offices and getting pricked by way too many needles trying to figure out what is going on! So far they think I have hyperthyroid, but I am on a waiting list to see an endocrinologist. I am so exhausted from telling different doctor’s what is going on that I cannot even begin to tell you how I feel right now, so I will get to that in a different post when I have more energy! For now, I will just say that I have been feeling abnormally crappy and moody and have realized that the only thing that can actually make me feel better is by eating healthy. I’ve been trying all different variations of green smoothies to boost my energy and provide a quick dose of nutrients to my body and it has been making such a difference! When I eat clean ‘n’ green I feel sooo much better. I still don’t feel 100% fabu at the moment, but better! It’s amazing how the food we eat can have such a big impact on how we feel!

Since I have noticed how great I feel with the addition of green smoothies in my diet, I will be experimenting with some more super interesting (but tasty) green smoothies! This one is a little more “green” than my Thin Pint Protein Smoothie, but still delicious if you are looking to try something new! The ingredient list may look a little whacky, but quinoa was probably the best little addition. The quinoa gave my smoothie a super thick texture and a boost of complete protein! Win win.

Pistachio Ice Cream Smoothie
Serves 1

1 cup almond milk
1 cup kale -packed
1 frozen banana
1/2 cup cooked quinoa
2 Tbsp unshelled pistachios
1 Tbsp unsweetened shredded coconut
1 + 1/2 tsp pure vanilla extract
1/2 tsp cinnamon
1 packet stevia if desired

Cook and refrigerate quinoa beforehand. Start by combining the kale and milk in a high powered blender and blend until it is completely smooth (to avoid grainy texture). Next add the pistachios and coconut and blend thoroughly. Add in the quinoa and blend completely to ensure a smooth texture. Next add the rest of the ingredients and blend away. Serve chilled.


The Rabbit Food Pyramid Breakdown
Produce: kale & banana
Whole Grain: quinoa
Protein: milk
Plant Based Fat: pistachios & coconut

| 73 Comments

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