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Vitamin C recipes from The Yoga Chef

Vitamin C recipes from The Yoga Chef

Kim Parsons, author of The Yoga Kitchen shares three antioxidant-rich recipes that will ensure you get your daily dose of vitamins at breakfast, lunch and dinner... 


Breakfast

Creamy Vanilla Chia Pudding With Strawberry Swirls (vegan)

Ingredients (serves 2):

For the vanilla chia cream

  • 30g raw cashews or macadamias, soaked in filtered water for 3–4 hours
  • 400ml full-fat coconut milk
  • 2 teaspoons vanilla extract or paste
  • 2 tablespoons maple syrup or 4 dried, pitted dates
  • 75g chia seeds

For the strawberry swirls

  • 200g fresh strawberries, washed

To Garnish

  • A dollop of coconut or greek yoghurt
  • Fresh blueberries, washed
  • Raw pistachios, roughly chopped
  • Bee pollen (optional)

Method:

To make the creamy vanilla chia pudding base, place all the ingredients, except the chia seeds into a high-speed blender or food processor and blend on high for at least 2 minutes or until a smooth liquid has formed and all the nuts and dates, if using, have been puréed. You’re looking for a really smooth consistency without any lumps. Pour into a large mixing bowl and whisk in the chia seeds making sure all the chia seeds have been evenly distributed into the liquid and there are no lumps. I always use a whisk to ensure I don’t miss any chia seeds. Pour the chia pudding mixture into 2 serving bowls and set aside for at least 20 minutes to allow the chia seeds to absorb the liquid. 

Remove the leaves and stems from the strawberries and slice each strawberry into quarters. Place into a shallow bowl and using the back of a fork, slowly start to mash the strawberries until you have compote like consistency. Place a spoonful of the strawberry compote on top of each bowl and then using a spoon, stir into the chia pudding creating a few swirls. Serve with a dollop of yoghurt, a few fresh blueberries, some roughly chopped raw pistachios and some bee pollen if desired. Store in the refrigerator for up to 3 days or freeze for longer-term storage.


Lunch

Clementine, Cucumber & Avocado Ceviche With Pink Quinoa  (vegan)

Ingredients (serves 4)

For the pink quinoa

  • 100g white quinoa
  • 200ml filtered water
  • Pinch of sea salt flakes
  • ¼ cup beetroot (beet) juice

For the ceviche

  • 2 green guindilla/florina peppers, washed, and diced into 1cm pieces
  • 1 cucumber, peeled and diced into 1cm pieces
  • 3 clementine’s, peeled and broken into individual pieces
  • Zest and juice of 2 limes
  • 2 tbsp fresh coriander leaves, finely chopped
  • 2 tbsp fresh mint leaves, finely chopped
  • Sea salt and freshly cracked black pepper
  • Flesh of 2 avocados, mashed

To garnish

  • Micro herbs of your choice

Method

To cook the quinoa, combine the quinoa, filtered water and a pinch of sea salt in a medium saucepan. Bring to a boil over a medium heat, once simmering, lower the heat and allow the quinoa to cook for about 15 minutes uncovered. Watch to check the water level and stir occasionally. Once all the water has been absorbed and evaporated the quinoa should be cooked. Place a clean tea cloth over the top of the saucepan and replace lid trying to create a tight seal. Let rest for 10 minutes before continuing. This will make the quinoa light and fluffy.

Remove the lid and tea cloth from the saucepan and using a fork, fluff the quinoa. Pour the beetroot juice into the quinoa and using the same fork, stir to coat all quinoa in the beetroot juice. Once the desired pink colour has been reached, set pink quinoa aside.

Place the cucumber and green pepper pieces into a medium mixing bowl. Slice each individual piece of clementine in half lengthways and then add to the mixing bowl. Add the rest of the ingredients and then season to your taste. You may like to add more lime juice but be careful not to loosen the mixture too much.

To serve, place a chef ring mould at the centre of your serving plate and using a spoon, firmly pack the ceviche mix into the mould. Once the mould is filled, slowly remove the ring by slowly pulling towards you. Then sprinkle some of the pink quinoa across the plate and place micro herbs over the ceviche. Repeat for all other plates and serve.


Evening Meal

Savoury Kale & Quinoa Bowl

Ingredients (serves 2)

  • 2 free range, organic eggs
  • 2 tbsp cold pressed coconut oil
  • 2 cloves garlic, de-skinned and finely chopped
  • 22g raw almonds, roughly chopped
  • 20g pumpkin seeds
  • 20g sunflower seeds
  • 100g cooked quinoa
  • ¼ tsp sea salt
  • 150g kale, leaves removed for the stalk and torn into bite size pieces
  • 50g baby spinach leaves, washed
  • freshly grated coconut flesh (optional)
  • ½ block Cypriot halloumi

To serve

  • Flesh of 1 ripe avocado
  • 50g freshly grated coconut flesh
  • 2 lemon wedges

Method

Begin by cooking the eggs. Take a small saucepan and add the eggs and just enough water to cover the eggs. Add a pinch of salt and then bring to the boil and set the timer for 3 minutes. Turn the heat off the saucepan and remove the eggs with a slotted spoon. Place eggs under cold running water until cool enough to peel. Peel the eggs and set aside.

Using a large frying pan, place 1 tablespoon of the coconut oil and garlic over a medium heat. Constantly stirring, cook the garlic until fragrant and lightly browned and then add the almonds, pumpkin and sunflower seeds. Toast the nuts and seeds until lightly browned and then add the cooked quinoa and the sea salt. Now add the kale and spinach leaves and mix to incorporate. Once the kale and spinach have slightly wilted remove from the heat. Spoon mixture into serving bowls and using the same frying pan crumble the halloumi into the pan and gently until golden on all sides. This will only take a few minutes. Remove from the pan and set aside. Add the halloumi to each serving bowl. Place the eggs into the frying pan and turn until a little colour is added to each egg. Add an egg to each bowl, plus the grated coconut flesh, lemon wedge and flesh of half an avocado. Serve immediately while still warm.

Note* - You could also, poach your eggs if desired


Smoothie

Mango & Papaya Smoothie (vegan)

Ingredients (Serves 2)

  • 1 medium ripe papaya or 1 cup frozen papaya pieces
  • 1 ripe mango or 1 cup frozen mango pieces
  • 1 orange, peeled and roughly chopped
  • 1 tsp lacuma powder
  • 2cm piece of ginger, peeled
  • 400ml can coconut milk
  • 1 cup ice

Method

Slice the papaya in half and remove and discard the seeds by scooping out with a spoon. Remove the skin of the papaya and then roughly chop and place into a high-speed blender.  Slice the mango cheeks from the pip and then remove the skin and roughly chop. Add to the blender along with the rest of the smoothie ingredients.  Blend until smooth, 1-2 minutes. Divide between serving glasses and enjoy.


Find out more about Kim Parsons and her delicious recipes, wellness retreats and her Yoga Kitchen food delivery service here.

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