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Rachel's Fit Kitchen

plant based + tasty + easy

Category

Breakfast

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 😀

Vegan Mayonnaise

Vegan Mayo

Traditionally mayonnaise is made using egg yolks but this isn’t necessary as you can very easily make delicious and creamy mayonnaise using aquafaba! Aquafaba is the protein rich juice from a can of chickpeas! Sounds weird but it’s very effective!

Ingredients
1/4 cup aquafaba
2 tsp dijon mustard (or similar mustard)
1 tsp apple cider vinegar
1 tsp lemon juice
1/2 tsp salt
3/4 cup canola or sunflower oil

Method
1. Add aquafaba, mustard, vinegar, lemon juice and salt to a blender.
2. While the blender is running, very slowly drizzle in the oil (this step should take around five minutes). Make sure you take your time drizzling in the oil because if you add the oil too quickly the mixture will separate and will be ruined.
3. Transfer the vegan mayonnaise to a jar and store in the refrigerator for up to a week.

Makes 1 cup of vegan mayonnaise

Baked Doughnuts

Doughnuts are so tasty but many of us stopped eating them once we started following a healthier lifestyle. But fortunately for us, some genius has come up with baked doughnuts! They turned out really delicious- no one will think about them being baked nor will they guess they are vegan and gluten free.

You’ve got to try this recipe. Perfect cheat day indulgence!!

doughnuts

Ingredients
1/4 cup aquafaba (the juice from a can of garbanzo beans/chick peas)
1/2 cup almond milk
1/4 cup coconut oil, melted
1/2 cup fine grain cane sugar
1 tsp vanilla extract
Pinch of salt
1/2 cup beet puree
2 tsp baking powder
1/2 tsp baking soda
1 1/4 cup gluten free baking flour
1 1/4 cup almond meal

Method
1. Preheat oven to 375F / 190C and spray a 12 whole doughnut tin with cooking oil.

2. Whisk aquafaba until soft peaks form, about 3-5 minutes. Set aside.

3. Add remaining ingredient to a large bowl. Stir well to ensure well combined.

4. Gently fold in aquafaba.

5. Carefully spoon batter into greased doughnut tin.

6. Bake doughnuts for 18-20 minutes, or until a skewer inserted in to  a doughnut comes out clean.

7. Allow to cool for 1-2  minutes, then turn out onto a cake cooking tray.

Eat plain, dusted in powdered sugar, cinnamon sugar or with frosting and sprinkles!

Enjoy

Makes 12 doughnuts

Recipe inspired by Minimalist Baker 

 

 

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 😀

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 sweetened plant milk*
1/4 cup coconut 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

 

 

 

 

 

 

* I like to use unsweetened soy, almond, cashew or hemp milk.

**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.

 

Strawberry & Rhubarb Breakfast Muffins

My kind of Six Pack! These muffins are made with almond meal, which makes these breakfast muffins so tasty no one would ever guess they’re gluten free!

rsmuffins

Ingredients
1/4 cup coconut oil
1 cup coconut sugar (or sub with raw or turbinado sugar)
2 tbsp ground chia seeds
1/2 cup unsweetened almond milk
1/2 tsp vanilla extract
3/4 cup chopped fresh rhubarb (reserve a few pieces of fruit)
3/4 cup chopped fresh strawberries (reserve a few pieces of fruit)
1 cup almond flour
3/4 cup rolled oats
1/2 cup gluten free flour
1 tsp xanthum gum
1 tsp baking soda
1 tsp ground ginger
1/2 tsp ground cinnamon
Pinch of salt

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. Into a large bowl add oil, coconut sugar, chia eggs, almond milk and vanilla extract. Whisk well.

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

5. Spoon muffin mixture into 12 muffin papers or greased muffin pan. Top mixture with a few small pieces of reserved strawberries and rhubarb.

6. Bake for 40 minutes or until a baking skewer inserted into a muffin comes out clean.

Allow to cool for a few minutes before eating as the fruit will be very hot. Enjoy!

Makes 12 muffins

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