How it all started: The story behind Rita’s Kind Kitchen
For World Kindness Day, I’m sharing the story behind Rita’s Kind Kitchen, why I became passionate about creating healthier treats, and some of the things I’ve learnt about protein, nutrition and fuelling an active lifestyle. I’m also sharing one of my favourite recipes as a little act of kindness from my kitchen to yours.
From one challenge, a business is created
Rita’s Kind Kitchen started with a challenge I set myself: Sugar-Free January.
I decided I wanted to cut down on refined sugar, but what I didn’t expect was just how much of it was hidden in foods I had always considered healthy. When I started looking at the ingredients in shop-bought granola, I was surprised to find refined sugars, seed oils and lots of unnecessary extras.
My interest in nutrition was also quite personal. My mum, Rita, was diagnosed with Alzheimer’s almost ten years ago. I’d been reading more about the emerging research into the relationship between lifestyle, nutrition and brain health, and it made me think much more carefully about the food I was putting into my body and the choices I was making.
I started making my own granola at home, using simple ingredients and avoiding refined sugar and unnecessary additives. Friends and family enjoyed it, and before long I was experimenting with other recipes, including cakes, biscuits and eventually protein energy balls.
The name Rita’s Kind Kitchen is particularly special to me. My mum was the inspiration behind the business, and I named it after her as a way of keeping her memory alive with me, even as Alzheimer’s gradually takes away her own memories. It’s a very personal part of the business and something that means a huge amount to me.
Why I started making protein balls
Alongside running Rita’s Kind Kitchen, I’m also a personal trainer and participate in a lot of team sports, so exercise and nutrition are a big part of my everyday life.
With a hectic training schedule, I often found myself wanting something sweet but also wanting to make sure I was getting enough protein throughout the day.
I wanted to create a treat that I could genuinely enjoy, without feeling that I was compromising on my nutritional goals. That was really the inspiration behind my protein balls.
I don’t just think about the flavour when developing a new recipe; I also think about the ingredients and how they can complement an active lifestyle.
For example, my Carrot Cake protein balls contain cinnamon and ginger, both of which have been researched for their naturally occurring anti-inflammatory compounds – great for post workout recovery. My cherry bakewell flavour incorporates cherries, which are a source of antioxidants.
I also use cacao in some of my fruit and nut combinations, rather than relying on very sweet ingredients, and matcha in my Matcha Coconut Latte flavour. Matcha contains caffeine and L-theanine, which can support alertness and provide a different experience to conventional caffeinated drinks.
For me, it’s about making nutritious food enjoyable. I don’t believe eating well should mean giving up the foods you love or feeling restricted.
Why is protein so important, particularly for women?
Protein is something I think women should pay more attention to, especially if they’re regularly exercising or strength training.
Protein provides the building blocks our bodies need to repair and maintain muscle tissue. It’s important for recovery after exercise, building muscle and maintaining strength as we get older.
This becomes particularly relevant for women in midlife and beyond, when maintaining muscle mass becomes increasingly important.
For people who exercise regularly, protein requirements can be higher than the general adult recommendation. Sports nutrition guidance commonly suggests around 1.4–2.0g of protein per kilogram of body weight per day for exercising individuals, although individual requirements vary.
I think one of the biggest things is making sure you’re spreading your protein intake throughout the day rather than trying to get it all in one meal.
How much protein is actually in a protein ball?
Not all protein balls are created equally!
Some are essentially energy bites made from dates and oats, whereas others are specifically formulated to provide a more substantial amount of protein ( Cacao has surprising amount of protein as does hemp seeds!)
My protein balls contain between 8g and 10.5g of protein each, depending on the flavour.
I think that’s a really useful amount for a snack, particularly if you’re someone who struggles to get enough protein during a busy day.
Of course, a protein ball isn’t intended to replace a balanced meal or be your only source of protein, but it can be a convenient way to contribute towards your daily intake while enjoying something sweet.
When is the best time to eat a protein ball?
There isn’t one perfect time to eat a protein ball. It really depends on your training schedule, appetite and what else you’re eating throughout the day.
Here are three ways I like to incorporate them:
1. Before a workout
If I’m heading to the gym and need something beforehand, a protein ball can be a convenient snack. I generally find having something around one to two hours before training works well, although this depends on the individual. Carbohydrates are also important for fuelling exercise.
2. After a workout
Protein is important after strength training because it helps support muscle repair and recovery. A protein ball can contribute towards your post-workout protein intake, although with 8–10.5g per ball, you may want to pair it with another protein source if you’re using it as your main recovery snack.
You don’t need to panic about eating protein within 30 minutes of finishing your workout. Getting enough protein consistently throughout the day is much more important than hitting a very precise post-workout window.
3. As an afternoon snack
This is one of my favourite times to have one. When you’re busy working and the afternoon sweet cravings kick in, having something nutritious and satisfying to hand can make all the difference.
A little kindness from my kitchen to yours
For World Kindness Day, I wanted to do something a little different and share one of my favourite recipes.
My mum was the inspiration behind Rita’s Kind Kitchen, and kindness is a big part of what the business means to me. I think sharing food is one of the simplest ways to show kindness. Whether it’s making something for a friend, sharing a homemade cake with family or simply taking the time to prepare something nourishing for yourself, those little things matter.
So, rather than keeping all my recipes to myself, I’m sharing my gluten-free, dairy-free pecan and dark chocolate banana bread.
It’s one of my favourite cakes, made with simple ingredients and naturally sweetened with ripe bananas and maple syrup.
I hope you enjoy making it as much as I do! You can watch how to make it here.
My gluten-free, dairy-free pecan and dark chocolate banana bread
Ingredients
- 3 ripe bananas
- 2 eggs
- 1/4cup maple syrup
- ¼ cup avocado oil (can also use olive oil)
- 1 tsp vanilla bean paste
- 1/2 teaspoon cinnamon
- 1¼ cups almond flour
- 1¼ cups gluten-free oat flour
- 1 tsp bicarbonate of soda
- ½ tsp baking powder
- ½ cup pecan nuts, roughly chopped
- ½ cup 90% dark chocolate chips
- Pinch sea salt
Method
- Preheat your fan oven to 175°C and line a loaf tin with baking paper.
- Mash the ripe bananas in a large mixing bowl.
- Add the eggs, maple syrup, avocado oil and vanilla bean paste. Mix until combined.
- In a separate bowl, combine the almond flour, oat flour, bicarbonate of soda and baking powder.
- Gradually fold the dry ingredients into the wet mixture.
- Fold through the chopped pecans and dark chocolate chips.
- Pour the mixture into your prepared loaf tin and level the top.
- Bake for approximately 40-50 minutes, checking that a skewer inserted into the centre comes out without wet batter. Cover loosely with foil if the top starts browning too quickly.
- Allow to cool in the tin before transferring to a wire rack ( about 15 minutes) . Leave to cool completely before slicing for the best texture.
Gluten-free and dairy-free, with no refined sugar added. Contains naturally occurring sugars from bananas and maple syrup.
My final thoughts
For me, Rita’s Kind Kitchen has always been about more than just making healthier treats.
It’s about being a little kinder to our bodies and to ourselves, making more conscious choices about what we eat and finding a balance that works in everyday life.
I don’t believe you have to be perfect with your nutrition or give up the foods you enjoy. It’s about making small, achievable changes that you can maintain.
And if there’s one thing I’d love people to take away from my story, it’s that kindness can start in the kitchen. Sometimes it’s as simple as making something lovely, sharing it with someone you care about and enjoying it together.
Happy World Kindness Day!
You can find out more about Rita’s Kind Kitchen here.
