Check out LIFE Fit’s Recipes posts & Blogs for amazing food that never leaves you feeling like you are on a traditional diet plan

Tofu Fried Rice with ‘Salmon’

If you are looking for a tasty, nutritious meal that takes just moments to prepare, look no further. This fried rice dish will satisfy your taste buds and leave you feeling full-up and nourished. This recipe can be easily adapted for vegan and non-vegan so everyone can tuck in and enjoy.

Prep Time: 5 min

Cook Time: 20 Min

Total Time: 25 min

Time to have fun

Heat oven to 180 degrees. Place your salmon fillet (plant-based or salmon) onto a cooking sheet.  Cover the fillets with silver foil and place in the over for 15 minutes.

Allow 10 minutes before continuing with the next steps;

Heat a teaspoon of the avocado oil in a saucepan and place both halves of the pak choi into the saucepan. Turning often, cook in the pan until soft with blackened edges on all sides. Remove from pan and set to one side.

In a large pan or wok, heat 2 tablespoons of avocado oil and add the garlic.

Stir continuously to prevent the garlic from browning, for 1 minute

Crumble the tofu into the pan, add 1 teaspoon of Chinese five spice, a tiny sprinkle of black salt and 2 teaspoons of soy sauce and stir (if you are using eggs, miss this part and move straight on to the next part)

Add the peppers, carrots and half of the spring onions and stir to mix.
If you have added the Tofu, add another 1/2 teaspoon of Chinese five spice.
If not, add 1 teaspoon of Chinese five spice.

Continue to mix around the pan until the vegetables have started to soften.

Squeeze the rice packet to separate the grains and pour into the pan. Mix well to combine the vegetables and rice.

Add 1 tablespoon of soy sauce and 3 teaspoons of Chinese five spice.

Of you are using eggs instead of Tofu, crack the egg into the pan and stir to combine the egg into the rice and vegetables and continue to stir to scramble the egg.

If your pan is beginning to stick, add a little  more oil or a splash of water.

Remove the salmon, or plant based salmon from the oven once the 15 minutes are done, uncover and pour a little of the sweet chilli sauce over the fillets. Sprinkle sesame seeds over the top and place uncovered back in the oven for a further 5 minutes.

Divide the fried rice between two bowls, place 1/2 of the pak choi on top of each rice bowl and place the salmon or plant-based salmon on top of the pak choi.

Sprinkle the remainder of the spring onions on top of each of the rice bowls, grab your chop sticks and tick in.


Chickpea Tikka Masala

Chickpea Tikka Masala – Dinner is on with this flavourful & saucy Indian-inspired tikka masala recipe! It is lusciously creamy and easy to make right at home in one pan with simple ingredients

Prep Time: 5 min

Cook Time: 40 min

Total Time: 45 min

Time to have fun

Prepping the onions, ginger, and garlic is the hardest part, the rest is easy, requiring stirring occasionally and then a nice simmer.

Remove the skins and ends from the onions and slice into thin strips.

Remove the skins and ends from the garlic and finely chop or use a garlic press.

Remove the skin from the ginger and grate or finely chop. 

In a large pot, heat the oil or water over medium heat, add onions and cumin  and cook for 5 – 7 minute, until onions are browning around the edges.

Add the ginger and garlic, cook 1 to 2 minutes more.

Add the garam masala, turmeric, ground coriander seed and Smocked paprika and cook for 1 – 2 two minutes, or until nice and fragrant.

Add tomatoes and cook for 4 minutes, until they breakdown a bit.

Add tomato paste, chickpeas and coconut milk, stir to combine and bring to a gentle simmer, stirring occasionally.

Simmer, covered, for 25 to 30 minutes over low heat, stirring occasionally. Adjust seasonings to taste.

Now you’re ready to serve with a grain of choice.


  • Olive Oil 2 Tbsp

    or 1/4 cup water

  • Onion 1 large
  • Cumin 2 tsp
  • Ginger 2 Tbsp


  • Crushed Garlic 4 cloves

    You can use more or less if you prefer

  • Garam Masala 1 Tbsp
  • Turmeric 2 tsp
  • Ground Coriander Seed 2 tsp
  • Smoked Paprika 2 tsp
  • Chopped Tomato 2 Cans

    or 4 – 5 ripe tomatoes that have been diced.

  • Tomato Paste 2 Tbsp
  • Chickpeas 2 Cans

    Drained or 3 cups freshly cooked

  • Coconut Milk 1 can

Flourless Chocolate Cake

Who says you have to take desserts off the menu? when you can make them this good and still not have the refined sugar pass your lips, you can say ‘yes’ to that dessert menu.

Prep Time: 5 min

Cook Time: 12 min

Total Time: 17 min

Time to have fun

Mix the bananas and the peanut butter together to form a smooth paste.

Add the cacao powder and the baking powder and stir to mix well.

Pour into a small cake tin, lined with grease-proof paper and spread evenly across the tin.

Place the cake tin in the middle of a pre-heated oven, gas mark 4 (180 degrees) for 10-12 minutes.

Remove the cake from the oven and set aside to cool down completely.

Remove Cake from tin and place a handful of the raspberries in the middle of the cake to decorate.

Serve with a scoop of vanilla ice-cream or a drizzle of single cream, both of which are available as plant-based alternatives.


Red Lentil Wraps

This is great as a go to for a lunch especially when cutting down on bread products.

Prep Time: 5 min

Cook Time: 10 min

Total Time: 15 min

Time to have fun

 Rinse 1 cup of the lentils under cold water, and then combine with 2 cups of water in a bowl or other container. Loosely cover and let stand, at room temperature, for around 6  to 12 hours.
when ready add the mixture to a blender or food processor and blend on a high speed until smooth , stopping the blender once or twice to scrape down the sides. The batter will hopefully  now be slightly fluffy and ready to cook. 

Heat a skillet over medium heat. Once warm, add 1/4 cup (60 mL) of batter to the centre of the pan.The batter will be thick, so tilting the pan as you would with a pancake is not sufficient for spreading the batter. Instead, use the back of a metal spoon  to spread the batter into a 6-inch (15 cm) circle.

Cook the wrap for about 1 to 1-1/2 minutes or until the surface appears dry. Try sliding a spatula underneath and once it glides easily under, go ahead and flip it over. Let the wrap cook for another minute or so, to brown the other side.

Then repeat and enjoy.


  • Red Lentils 1 cup
  • Water 1 1/2 cups

Lentil Pate

This is great for a go to for a lunch or a fantastic addition to any party buffet.

Prep Time: 15 min

Cook Time: 80 min

Total Time: 95 min

Time to have fun

Place the lentils into a pan of water over a medium heat

Add the onion, garlic and curry powder and simmer for 15-20 minutes

Drain and set aside to cool

Once cool, place the lentil mix into a blender add the egg or Easy Egg Replacer and mango chutney and blend, adding a little of the milk to combine

Transfer the lentil mix into a loaf tin, greased with olive oil

Cover with kitchen foil and cook in a pre-heated oven, gas mark 5 for 35-40 minutes or until firm to touch


  • Red Lentils 1 mug
  • Medium Curry Powder 1dstspn
  • Range Egg 1

    For Plant based option replace with Free and Easy Egg Replacer, as per manufacturers instructions

  • Lazy Garlic 1 tsp

    Dairy free Mozzarella or Tofu are great alternatives for a plant based option

  • Kallo Vegetable Stock Cube 1
  • Onion 1


  • Mango Chutney 1 tsp
  • Almond Milk 1 dstspn

    or milk alternative of your choice