The Yoga Kitchen by Kimberly Parsons

Kimberly Parsons is the founder of The Retreat Cafes, which offer healthy vegetarian food at yoga studios in London. She is a trained naturopath and chef and all her recipes are focused on holistic health. In The Yoga Kitchen she aims to teach you how to nourish your mind, strengthen your body and improve your health.

The book follows the yogic principle that by combining our diet with our holistic health we can unite and strengthen our entire system. The recipes are divided into chakras – the different energy systems within our bodies based on the ancient yoga chakra system from India – ground, flow, soul, nurture, strengthen, vitalise and core. Kimberley explains how we can support each chakra through our diet.

Each chapter showcases the best foods to focus on to energise our bodies. The Yoga Kitchen has a wide range of recipes from buckwheat beetroot wraps and chocolate beetroot cake to silky green tea, lime and avocado mousse and za’atar green cabbage crisps.

Even if you have no interest in yoga, the recipes in the book will appeal if you are simply interested in delicious healthy eating. I found the brief explanation of why certain ingredients are good for us very interesting. All the recipes are vegetarian and gluten free. They are also mainly dairy free with occasional goat and sheep milk cheese included. Alongside plenty of full page tempting photos the book offers plenty of easy to follow healthy inspiration.

The Yoga Kitchen by Kimberly Parsons is published by Quadrille, May 2016, £20

www.kimberly-parsons.com

You can also buy The Yoga Kitchen from our new bookshop here.

Sample Recipes

Clementine, Cucumber and Avocado Ceviche with Pink Quinoa
Corn, egg, gluten, lactose, milk, nut, peanut, sesame, soya & wheat free

Velvet White Bean Risotto
Corn, egg, gluten, lactose, milk, nightshade, nut, peanut, sesame, soya & wheat free

Goji Tart with Passion Fruit Curd
Corn, gluten, lactose, milk, nightshade, peanut, sesame, soya & wheat free

Chocolate and Maca Quinoa Pops
Corn, egg, gluten, lactose, milk, nightshade, nut, peanut, sesame, soya & wheat free

Clementine, Cucumber and Avocado Ceviche with Pink Quinoa

Serves 4 class="scale-image fancy"/>

Ingredients

• 100g (3½ oz / ½ cup) white quinoa
  
• 200ml (7fl oz / scant 1 cup) filtered water pinch of sea salt flakes
  
• 60ml (2fl oz / ¼ cup) beetroot (beet) juice
  
  
• 1 cucumber, peeled and cut into 1cm (½in) dice
  
• 2 green guindilla/florina peppers, seeded and cut into 1cm (½in) dice
  
• 3 clementines, peeled and segmented finely grated zest and juice of 2 limes
  
• 2 tablespoons finely chopped coriander (cilantro)
  
• 2 tablespoons finely chopped mint leaves
  
• sea salt and freshly cracked black pepper
  
• flesh of 2 avocados, mashed
• toasted coconut chips, to serve

Method

1. Combine the quinoa, filtered water and a pinch of sea salt in a medium saucepan.
2. Bring to the boil over a medium heat, once simmering, reduce the heat and allow the quinoa to cook for about 15 minutes uncovered. Watch to check the water leveland stir occasionally.
3. Once all the water has been absorbed  the quinoa should be cooked.
4. Place a clean tea towel (dishcloth) over the top of the saucepan and replace the lid trying to create a tight seal. This will make the quinoa light and fluffy. Leave to cool for at least 10 minutes.
   
5. Remove the lid and tea towel from the saucepan and, using a fork, fluff up the quinoa.
6. Pour the beetroot juice into the quinoa and, using the same fork, stir to coat the quinoa in the juice.
7. Once the desired pink colour has been reached, set aside.
   
8. Place the cucumber and green pepper pieces into a medium mixing bowl.
9. Slice each individual piece of clementine in half lengthways and add to the bowl.
10. Add the rest of the ingredients and season to taste.
    
11. To serve, place a food ring on each of your plates and, using a spoon, firmly pack the ceviche mix into the mould.
12. Once the mould is filled, remove the ring, then sprinkle some of the pink quinoa and coconut chips across each plate.

Velvet White Bean Risotto

Risotto is one of my all-time favourite dishes for when I need to feel warm and full. I have substituted the Arborio rice from a traditional risotto for cannellini beans for added fibre and flavour. This recipe is deliciously creamy yet light as the lemon zest added at the end lifts the entire dish.

Serves 6 class="scale-image fancy"/>

Ingredients

• 500ml (17fl oz / 2¼ cups) vegetable stock
  
• 50ml (1¾fl oz / scant ¼ cup) coconut oil
  
• 1 brown onion, finely chopped
  
• 
2 garlic cloves, finely chopped

  
• 2 leeks, trimmed and sliced
  
• 500g (1lb 2 oz / 3¼ cups) frozen broad (fava) beans
  
• 2 x 400g (14 oz) cans cannellini beans (or any white beans such as haricot), drained
  
• 250g (9 oz / 5 cups) spinach leaves
  
• finely grated zest and juice of 1 lemon, plus extra to garnish

  
• 3 sprigs of thyme, leaves picked, plus extra to garnish
  
• Himalayan salt and freshly cracked black pepper

Method

1. Bring the vegetable stock to a simmer in a saucepan over a medium heat and set aside.
   
2. Heat the coconut oil in a large saucepan over a medium heat.
3. Add
 the onion, garlic and leeks and 
gently sauté for 5–8 minutes or until translucent, stirring occasionally.
4. Add 225ml (8fl oz / 1 cup) of the stock and cook, stirring until almost absorbed.
5. Now add the broad beans, cannellini beans and the remaining stock.
6. Cook, stirring for a couple of minutes until hot through, then add the spinach leaves and allow to wilt.
7. Add the lemon juice, zest and thyme leaves.
   
8. Remove from the heat and season with salt, pepper and more thyme if needed.
9. Serve immediately sprinkled with some extra grated lemon zest and thyme leaves before serving.

Goji Tart with Passion Fruit Curd

Makes 35 X 12cm (14 X 4½in) class="scale-image fancy"/>

Ingredients

• 60ml (2fl oz / ¼ cup) lemon juice
  
• 120ml (4fl oz / ½ cup) passion fruit pulp (approximately 4 large passion fruit)
  
• 200g (7oz / generous ½ cup) raw honey
  
• 100ml (3½fl oz / scant ½ cup) fresh orange juice
  
• 5 egg yolks
  
• 2 tablespoons cornflour (cornstarch)
  
• 2 tablespoons extra-virgin olive oil
  
• 3 vegetarian gelatine leaves, soaked in cold water
  
  
• 125g (4 oz / 1 cup) goji berries, soaked in hot filtered water for 2 hours
  
• 300g (11 oz / 2 cups) raw macadamia nuts or cashews, soaked in filtered water for 2 hours
  
• 150g (5 oz / 1⅔ cups) desiccated (dry unsweetened) coconut
  
• 1 tablespoon vanilla extract
  
• 30g (1 oz / 3 tablespoons) chia seeds

Method

1. For the filling, bring a small saucepan filled halfway with water to a simmer.
2. Whisk the lemon juice, passion fruit pulp, honey, orange juice and eggs yolks together in a heatproof bowl and place the bowl over the simmering water. Make sure the bottom of the bowl doesn’t touch the water’s surface.
   
3. Whisk continuously for 6–7 minutes while the liquid heats and turns from sloshy and translucent to opaque.
   
4. When you start to see steam rising from the liquid, scoop 4 tablespoons out of the bowl and whisk together with the cornflour.
5. Return the cornflour-infused  liquid to the bowl and continue to whisk for 3–4 minutes more until the liquid thickens into a curd. Be careful not to let it come to a full simmer, or you’ll start to scramble the eggs.
   
6. Remove from the heat and whisk in the olive oil and finally the soaked gelatine leaves until dissolved.
7. Cover the filling with clingfilm (plastic wrap) and place in the refrigerator to completely cool.
   
8. In the meantime make the tart case. Place the drained goji berries and macadamia nuts, desiccated coconut and vanilla extract into a food processor and blend until a soft cookie dough-like texture is reached.
9. Remove from the food processor and stir through the chia seeds.
10. Allow to stand, uncovered, for 30 minutes.
11. Line a tart tin (pan) or 23cm (9in) round tart tin with clingfilm (plastic wrap).
12. Using a spatula, press the dough evenly into the tart tin.
13. Refrigerate the tart case uncovered, until ready to fill.
    
14. To assemble the tart, remove the tart case from the refrigerator and spread the passion fruit curd into the goji berry tart case using a large dessertspoon and spatula. Refrigerate overnight before serving.
15. This tart will keep in the refrigerator for up to 3 days.

Chocolate and Maca Quinoa Pops

The sacral chakra is associated with emotions, desire and sexuality. Desire is an emotional impulse that inspires us to move to something greater; to embrace change. If
 we don't desire anything, the senses shut down and we lose our ability to expand. The herb, maca, can help. It is known as an adaptogen. Adaptogens are special kinds of herbs that adjust to a variety of conditions within the body and help restore it to a healthy balance. Maca, in particular, works on the endocrine system to balance hormones in both men and women, increasing sexual desire. Safe to use daily, maca can be added to many recipes such as these chocolate 
pops or your morning smoothies. These bars are best eaten from the refrigerator. Other puffed grains can be used such as millet or buckwheat.

Makes 12 bars

Ingredients

• 120ml (4fl oz / ½ cup) melted coconut oil
  
• 120ml (4fl oz / ½ cup) coconut nectar, raw honey or pure maple syrup
  
• 60g (2¼ oz / ½ cup) cacao powder
  
• 40g (1½ oz) maca powder
  
• 
pinch of salt
  
• 
80g (3 oz / 1½ cups) puffed quinoa (or other puffed cereals such as rice, spelt, buckwheat, millet)
  
• 80g (3 oz / ½ cup) roasted hazelnuts, roughly chopped

  
• 40g (1½ oz / ⅓ cup) dried unsweetened cranberries, roughly chopped
  
• 40g (1½ oz / ¼ cup) raw pistachios, roughly chopped

Method

1. Place the coconut oil in a medium saucepan over a medium–low heat.
2. Add the 2 tablespoons of sweetener of your choice and combine.
3. Now add the cacao and maca powder, plus the pinch of salt and whisk until the mixture forms a loose paste.
4. Remove from the heat.
   
5. Add the quinoa puffs, and
stir to combine, making sure all the ingredients are coated in the chocolate paste.
6. Taste and add a little more salt if needed.
7. 
Line a 15 x 20cm (6 x 8in) baking tin (pan) with baking paper (parchment paper) and scoop the batter into it.
8. Use the palm of your hands to press everything loosely down into the tin.
   
9. Now sprinkle the hazelnuts, cranberries and pistachios evenly over the surface and, using the 
palm of your hands again, press everything together tightly and evenly to roughly 2–3cm (¾–1in) deep.
10. Leave to cool, then place in the refrigerator to firm for 30 minutes.
    
11. These bars will last for 1 week in the refrigerator, or can be frozen for up to 2 months.

You can buy The Yoga Kitchen from our new bookshop here.

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