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Rachel's Fit Kitchen

plant based + tasty + easy

Welcome to my Blog!

me5gcHi, I’m Rachel! I love to cook, take photos and share them with the world!

This blog is a space I started to share my recipes with you. Over the past couple of years I have been paying particular attention to my diet. After years of flipping back and forth with traditional and vegetarian diets, in December 2015 I decided to trial a plant based diet. It was a huge success and made me feel great! I now primarily follow a plant based diet with a few vegetarian meals from time to time.

I love experimenting and adapting recipes to suit my dietary needs, therefore the recipes you find on my blog and social media accounts are all tasty, easy and plant based, full of bright colorful fruits and vegetables… with the occasional sweet treat thrown in to satisfy my sweet tooth.

I hope you enjoy my blog and please let me know if you have any questions.

Read more here

Featured post

Crêpes with fresh fruit

It wouldn’t be Sunday without a stack of homemade crêpes or pancakes!

Ever since I was a kid I’ve loved fluffy pancakes. I used to make them for my parents and brother every weekend, and my dad always said I should open my own pancake cafe! Back then they definitely weren’t healthy (read: swimming in butter and then drowned in syrup!). Nowadays I opt for plant based crepes or pancakes topped with fresh fruit with a little jam or a drizzle of maple syrup. #yum

unnamed

Ingredients
3oz (85grams) plain flour
1/2 cup unsweetened plant milk (I usually use almond milk)
1/2 cup water
1 tsp baking powder
1 tsp coconut sugar
1/2 tsp vanilla extract
Canola or coconut oil spray

To serve
1/2 cup mixed berries
Strawberry jam or maple syrup

Instructions
1. Add crêpe ingredients to a large bowl. Using a whisk mix well until a smooth batter is achieved.

2. Heat a skillet over medium/low heat. Spray with cooking oil.

3. Pour a third of the batter into the hot skillet and swirl the skillet around to spread the batter across the surface and up the edges.

4. Cook until golden brown on both sides. Repeat process with the remaining batter.

5. Spread a little jam over the crêpes (or drizzle with a little maple syrup). Fold in half and then in half again. Top with fresh berries. Enjoy!

Makes 3 crêpes

Tofu Scramble with Roast Tomatoes, Mushrooms & Spinach

unnamedHave your tried tofu scramble? It’s sooo delicious with roasted tomatoes, mushrooms and spinach! Even my non-vegan husband absolutely loves tofu scramble and no longer misses scrambled eggs!

Scramble
1 14oz (400grams) pack firm organic tofu, drained and dried
1/4 medium onion, diced
1 tablespoon nutritional yeast
1/4 teaspoon turmeric
Spray oil or olive oil

Veggies
2 clusters of cherry tomatoes on the vine (about 1 pound or 450 grams)
2 cups mushrooms, sliced or left whole
2 cups fresh spinach
2 greens onions, thinly sliced

Instructions
1. Preheat oven to 350F (176C). Line a roasting tray with parchment paper. Place cherry tomatoes on the tray and spray with a little oil (or brush with olive oil, of preferred). Sprinkle with a pinch of salt and pepper. Roast for 30-45 minutes. Set aside (keep warm).

2. Warm an oiled skillet over medium heat. Add mushrooms and cook until golden brown, about 8 minutes. Set aside (keep warm).

3. Warm an oiled skillet over medium heat. Add  tofu and onion. Break up tofu using a spoon (you want largish pieces). Add nutritional yeast and turmeric and then gently stir tofu mixture. Season to taste. Cook for about five minutes.

4. Add spinach to the skillet (mix through scramble, if desired) and allow to wilt for a 1-2 minutes.

5. Serve tofu scramble, roast tomatoes, mushrooms and spinach immediately while hot. Sprinkle with green onion and enjoy.

Serves 2

Chocolate Chia Pudding with Fresh Blueberries 

blueberry chia puddingChia pudding has been one of my favorite breakfasts since I heard about these nutritious seeds just a couple of years ago! Not only are they healthy and filling, but chia pudding is one of my favorite meal prep recipes! Before you go to bed you mix everything together and in the morning you magically have a delicious breakfast waiting for you!

Ingredients
1/4 cup chia seeds
3/4 cup unsweetened almond milk (or preferred plant milk)
2 tbsp maple syrup or agave nectar
3 tbsp cocoa powder
1/3 cup fresh blueberries

Method
1. Add chia seeds, almond milk, 1 tbsp maple syrup and 2 tbsp cocoa powder to a bowl. Whisk well to remove any clumps or airbubbles.

2. Cover chia mixture and store in the fridge overnight or for at least 3 hours.

3. Add remaining maple syrup and cocoa powder to a small bowl. Mix well (heat in the microwave for 20 seconds if desired). Set aside.

4. Whisk chia pudding well before serving to remove any lumps and to ensure a smooth consistency. If necessary, add a splash of plant milk.

5. Layer chia pudding with fresh blueberries and drizzle with chocolate sauce. Enjoy!

Serves 1

Apple & Blueberry Pikelets (mini pancakes)

Apple & blueberry picklets

An apple a day keeps the doctor away! Four of these delicious picklets contains around 1 apple… that still counts, doesn’t it? Add antioxidant packed blueberries to the mix and you’ve got yourself a healthy breakfast or snack!

Ingredients
1 cup of all-purpose flour
2 teaspoons of baking powder
1 tablespoons of coconut oil
2 tablespoons of maple syrup
1 apple, grated
1 chopped apple (lightly cooked)
1/2 cup blueberries
Pinch of Himalayan salt
1/2 cup of unsweetened almond milk
1/2 teaspoon of cinnamon powder
Jam, to serve
Blueberries, to serve

Method
1. Mix all ingredients together in a bowl.
2. Heat a skillet over medium/low heat. Spray with cooking oil.
3. Using a measuring spoon, pour 2-3 tablespoons of batter into skillet. Sprinkle with 4-5 blueberries.
4. Cook until golden brown on both sides. Repeat process with remaining ingredients.
5. Spread a little jam over each pikelet, top with blueberries and serve while warm.

Makes 8 pikelets/mini pancakes

Recipe by my mum 😀

Tempeh & Garbanzo Bean Burgers

Tempeh Burger

Veggie burgers are one of favorite comfort foods, and this one has the added bonus of having around 30grams of protein from the tempeh and gabanzo beans!

Ingredients
1-2 tbsp canola oil
8oz (225 grams) tempeh, crumbled
1 can garbanzo beans (chick peas), drained and rinsed
1/2 cup green onions (shallots), sliced
1 clove garlic, minced
2 tbsp ground chia seeds
2 tbsp nutritional yeast
Salt and pepper
1 tomato, sliced
1/2 cup mixed lettuce
1/2 large onion, sliced
1 cup coleslaw made with vegan mayonnaise (optional)
4 burger buns
Condiments: tomato sauce, yellow mustard and/or vegan mayonnaise

Method
1. Spray a skillet with cooking oil. Over medium heat sauté green onions until soft, around 2-3 minutes. Add garlic and cook for an additional 1-2 minutes.

2. Prepare chia eggs by mixing together ground chia with 5 tbsp water. Allow to thicken for five minutes.

3. Transfer garbanzo beans to a blender, pulse until smooth. Add cooked green onions and garlic mixture, chia eggs, nutritional yeast, salt and pepper. Pulse to mix.

4. Add crumbled tempeh and pulse a few times to mix (don’t over mix as you want some tempeh bits).

5. Using wet hands, form the veggie burger mixture into four burger patties.

6. Add canola oil to skillet and cook burgers over medium heat until brown, about 3-4 minutes per side. Transfers veggie burgers to a plate

7. Add the bread rolls to skillet and heat through on each side, about 1-2 minutes per side.

8. Top toasted burger buns with salad, burger patties and condiments of choice.

Makes 4 burgers. Serve with french fries

Frosé

Sunday Funday calls for fun times in the park with friends and family, lots of good food and some tasty drinks! This one is one of my favorite summer time cocktails. If you don’t drink alcohol, you could substitute the rosé for dry sparking apple juice (not sweetened or cloudy).

Frose

Ingredients
1 bottle of rosé, frozen for at least 6 hours
2 cups frozen strawberries
1/3 cup freshly squeezed lemon juice
1/4 cup agave syrup

Method
1. Place all ingredients into a high powered blender and blend until smooth. Serve immediately.

Serves 4.

Spicy Tofu & Bean Tacos

I’m yet to find someone that doesn’t like tacos! They are so versatile and satisfying, and you can pretty much make a taco using whatever is in your fridge or cupboards!

I like my tacos with spicy tofu, beans, guacamole and lots of salad. Below you will find my favorite (and super easy!) recipes for my Mexican inspired Taco Tuesday feast (serves 4-6).

Tacos

You’ll need the following ingredients in addition to the Spicy Tofu, Beans and Guacamole recipes further down the page.

12-18 soft corn tortillas, warm before serving
3 cups lettuce
1 cup purple cabbage (optional)
2 large tomatoes, sliced
1/2 onion, finely sliced
1 cup cilantro leaves
3 Jalapeno or other chili peppers, finely sliced
3 limes, halved
Variety of Mexican hot sauces (chipotle, habanero etc)

Spicy Tofu

Ingredients
1 medium brown onion, diced
1 tbsp ground cumin
1 tbsp ground coriander
1 tbsp chili flakes
1 15oz (425g) block of firm tofu, cut into small cubes
1 28oz (795g) can of crushed tomatoes
Salt and pepper to taste

Method
1. Spray a large pot with cooking oil. Over medium heat sauté onion until soft, around 5-10 minutes.
2. Add spices, and cook for an additional 1-2 minutes.
3. Add tofu cubes, stir well, while braking up the tofu a little as your stir.
4. Add canned tomatoes, salt and pepper. Bring to boil, then reduce heat and simmer for 30 minutes,  stirring occasionally.

Mexican Inspired Beans

Ingredients
1 medium brown onion, diced
1 tsp ground cumin
1 tsp ground coriander
1 tsp chili flakes
1 15oz (425g) can pinto or black beans, drained and rinsed
Salt and pepper to taste

Method
1. Spray a large pot with cooking oil. Over medium heat sauté onion until soft, around 5-10 minutes.
2. Add spices, and cook for an additional 1-2 minutes.

3. Add beans, salt and pepper. Bring to boil, then reduce heat and simmer for 5-10 minutes,  stirring occasionally.

Guacamole

Ingredients
1 ripe avocado, seed and skin removed
1/2 red onion, finely diced
Juice of one lime
2-3 splashes of hot sauce
Salt and pepper

Method
1. Add all ingredients to a bowl and mash with a fork (you want the guacamole to be chunky).

Serve immediately to avoid the guacamole going brown.

 

I hope you enjoy my favorite Taco Tuesday recipes!
Much love, Rachel xo

Cheesy Tomato Soup

I love to devour bowls of soup with toast on cold rainy days or when I’m feeling sick. Soup somehow makes it all better!

I’ve added nutritional yeast to my tomato soup recipe, which gives it a delicious cheesy and creamy taste.
unnamed

Ingredients
Spray oil (or 1-2 tbs oil)
1 medium yellow onion, diced
2 garlic cloves, crushed
2 cups of vegetables, diced (such as a mixture of carrot, celery, potato, cauliflower)
1 large can (28oz/795gram) of crushed tomatoes
1 cup vegetable broth/stock
1 tbsp dried basil
3-4 tbsp nutritional yeast
Salt and pepper to taste

Optional toppings:
1 cup of fresh lentil sprouts
2 tbsp fresh garlic chives

Method
1. Spray a large pot with cooking oil (or add oil). Over medium heat saute onion until soft, around 5-10 minutes.

2. Add garlic and diced vegetables. Cook for 5 minutes, stir regularly.

3. Add canned tomatoes, broth, dried basil, salt and pepper. Bring to boil, then reduce heat and simmer for 30-45 minutes, stirring occasionally.

4. Stir through nutritional yeast, then allow soup to cool.

5. Using a submersion blender (or transfer to a counter top blender), blend until soup is smooth and creamy.

6. Heat soup to desired temperature, then ladle into into bowls and top with lentil sprouts and garlic chives (or whatever you like!). Serve with plenty of toast!

Serves 4

Enjoy, Rachel xo

Pink Pitaya & Strawberry Nice Cream

Pitaya is the strange looking fruit of a cactus native to Mexico. The fruit is famous for making refreshing smoothie bowls, nice cream and drinks, and the pink pitaya has an amazing naturally vibrant color!

IngredienIMG_4982ts
7oz (200 grams) frozen pink pitaya/dragon fruit
3 cups frozen strawberries
3 frozen bananas, peeled
1-2 tbsp agave or maple syrup (optional)
1/2 cup fresh berries
4-6 waffle cones

Method
1. Place frozen fruit into a high powered blender and pulse until smooth. Add a little water or plant milk, if needed to get it moving.

2. Return to the freezer for 2 hours before serving. Top with fresh berries.

Makes 4-6 waffle cones, depending on size you make them! Enjoy

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