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Rachel's Fit Kitchen

plant based + tasty + easy

Month

January 2017

Banana & Walnut Muffins

This is my mum’s banana and walnut muffin recipe!

My mum, who is a naturopath in Australia, has been baking a batch of these muffins every week for years. Sometimes she’ll go a little wild and use pecans, almonds, nutmeg or allspice… but banana, walnut and cinnamon is our favorite combination ūüėÄ

The muffins will keep in the refrigerator for a few day or you can pop them in the freezer. These muffins defrost really well, which means you’ll always have healthy sweet treat to accompany your morning coffee.

banana-muffins

Ingredients
3 spotty bananas, mashed
2 tbsp ground chia seeds
2 tsp baking powder
1 tbsp lemon juice
1/4 cup coconut sugar
1/4 cup vegan butter, melted
1/4 cup unsweetened almond milk
1 tsp vanilla extract
2 tsp ground Dutch cinnamon
1 1/2 cups almond meal
1/2 cup gluten free flour
1/2 cup walnut pieces

Method
1. Preheat the oven to 350F/175C.

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

3. Combine baking soda and lemon juice, stir well. 

4. Into a large bowl add lemon mixture, mashed banana, chia eggs, sugar, vegan butter, almond milk and vanilla extract. Mix well.

5. Add remaining ingredients to wet mixture. Stir well.

6. Spoon muffin mixture into a greased muffin pan. Top muffins with banana slices.

7. Bake for 20 minutes or until a skewer inserted into a muffin comes out clean.

Allow to cool for a few minutes before eating. Enjoy!

Makes 12 muffins

memum
Mum & I hanging out in Byron Bay, Australia, December 2014

Tropical Chia Pudding

If you’ve been following me for a while you’ll know I’m kinda obsessed with chia pudding. Chia seeds are jammed packed with so many health benefits: fiber + omega 3s + calcium + protein and antioxidants… and if that isn’t enough, chia perfect for a quick and healthy breakfast!

img_0350-2

Ingredients
1/4 cup chia seeds
1/2 cup coconut milk*
1/2 cup sweetened plant milk
Tropical fruit (I used pineapple, mango and passion fruit)

Method
1. Add chia seeds and milk to a bowl.

2. Whisk well to remove and clumps and air bubbles.

3. Cover bowl and allow to thicken overnight in the refrigerator, or at least 3 hours.

4. Prior to serving, whisk well to form a creamy chia pudding.

5. Transfer to a jar or bowl and top with tropical fruit.

Serves 1img_0350-1

*If you prefer, you can use 1 cup of coconut milk (instead of 1/2 cup coconut milk and 1/2 cup plant milk) which will make this chia pudding super decadent and creamy… however keep in mind that coconut milk is much higher in calories and saturated fat than other plant milks.

Cauliflower & Tumeric Curry

Curries are the best meal for those of us following a plant based diet! I add a ton of chunky veggies to my curries, which is really filling and satisfying, especially when partnered with fragrant basmati rice and spice!

curry

Ingredients
1 large onion, diced
1 tbsp fresh turmeric, very finely diced
1 tbsp fresh ginger, very finely diced
3 garlic cloves, crushed
1 tsp curry powder
3/4 cup of crushed canned tomatoes
1 cauliflower, cut into florets
1 zucchini, cut into chunks
1/2 cup canned garbanzo beans/chick peas, drained
1 fresh small green chili, sliced
Salt and pepper, to taste
Handful of cilantro/coriander.

Method
1. Spray a large pot with cooking oil. Over medium heat saute onion.

2. Add spices and cook for an additional 1-2 minutes.

3. Stir in tomatoes and 1/2 cup water.

4. Add cauliflower florets, zucchini, chili and seasoning to taste.

5. Bring to boil, then reduce heat and simmer for 30 minutes,  stirring occasionally.

6. When the vegetables are cooked and the sauce has thicken, stir in garbanzo beans.

7. Serve with basmati rice and a sprinkle of cilantro! Enjoy

Serves 4

Peanut Butter & Banana Smoothie

pbbHappy National Peanut Butter Day! To commemorate this special day (hehe!) I blended together PB and Banana to make creamiest smoothie.

Ingredients:
1 banana
3/4 cup vanilla coconut yogurt
1 tbsp. peanut butter, heaped
1 tbsp toasted peanuts
1 tsp chia seeds
1/2 banana bread fruit/granola bar

Method
1. Blend banana and coconut yogurt until smooth and creamy.

2. Spoon peanut butter into the bottom of a glass. Top with banana smoothie.

3. Top PB & Banana Smoothie with toasted peanuts, chia seeds and banana bread fruit bar.

4. Mix all together and eat with a spoon!

Flowers are for decoration purposes only.

Serves 1

More like this

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

Cauliflower Sloppy Joes

sloppy-joes-rectangle

I am yet to meet someone that doesn’t like burgers. There is something about biting into a burger that is so satisfying. Don’t you think? Due to my burger addiction, I’m always on the look out for different veggie burgers to try. My latest is the Cauliflower Sloppy Joe. The riced cauliflower gives the burger a great texture and the tomato sauce makes it very sloppy. It’s messy ¬†perfection.

Ingredients
Spray oil
1 medium onion, finely diced
1/2 red bell pepper, finely diced
4 cups riced cauliflower
3/4 cup crushed tomatoes
1/2 cup vegetable brothsolo-sloppy-joe
1 1/2 tbsp tomato paste
1 tsp red wine vinegar
1 tsp chili powder
1 tsp mustard
Salt and pepper, to taste
Greens
4 bread rolls

Method
1. Spray a large pot with oil. Over medium heat saute onion and bell pepper until soft, about 5-10 minutes.

2. Add  cauliflower, stir well and allow to cook for a further 2-3 minutes.

3. Add remaining ingredients (besides greens and bread
rolls…). Stir well. Allow to cook for a further 15 minutes or until cauliflower is soft and the liquid has reduced (you want the mixture to be wet, but not too wet).

4. Toast bread rolls (I used gluten free bread rolls), then top with greens and sloppy joe mixture.

5. Make sure you have plenty of paper towel handy… then it’s time to DEVOUR ūüėč

Serves 4

 

Recipe adapted from foodfaithfitness.com

Maca Crunch Truffles

img_9727Hands up if you like to have a little sweet treat everyday ūüôč

This weeks sweet treat are these decadent Maca Crunch Truffles.

Ingredients
1/2 cup raw walnuts, divided
1/2 cup cacao butter, melted
1/2 cup coconut butter, softened

1/3 cup maple syrup
1/4 cup coconut sugar
2 tbsp maca powder
1 1/2 tsp vanilla extract
1/4 tsp sea salt
1/2 cup sweet cacao nibs, divided

Method
1. Place is 1/4 cup of walnuts in a food processor. Add the cacao butter, coconut butter, maple syrup, coconut sugar, maca powder, vanilla, and salt. Process until well combined.

2. Add the last 1/4 cup of walnuts and 2 tbsp of sweet cacao nibs and process briefly to chop, but leaving a little texture.

3. Spoon into a bowl and refrigerate for about 20 minutes to slightly harden. 

4. Grind the remaining sweet cacao nibs in a spice grinder to form a coarse powder, and place into a small bowl.

5. Use a melon ball scooper to form truffle mixture into balls, then carefully roll the balls in cacao nib powder to dust the outer surface. Place balls on plate and refrigerate for one hour to set completely, then store at room temperature.

I hope you’ll give the recipe a try- trust me, they are sooo scrumptious!

 
Recipe from Navitas Naturals

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