Foods high in vitamin C and recipes you'll love

Kim Parsons, author of The Yoga Kitchen shares three antioxidant-rich recipes, featuring foods high in Vitamin C, 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.