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Recipes to boost your vitamin C intake

Feel a little congested or sniffly? Boost your vitamin C intake just in time for winter with these delicious recipes for sweet potato and orange soup and grilled salmon with strawberry salsa. Delicious and nutritious — you can’t get better than that!

Sweet potato soup

What are the benefits of vitamin C?

Vitamin C is a vital part of our diet. It’s an important antioxidant that boosts our immune system, gives us energy, improves brain function, helps our body to absorb iron and calcium, assists in the healing of wounds and helps reduce the severity of the common cold — a very handy thing come winter time! Vitamin C is also important for healthy teeth, eyes and bones.

What foods contain vitamin C?

Incorporate the following foods into your diet to help boost your vitamin C intake this flu season.

  • Oranges
  • Strawberries
  • Kiwi fruit
  • Red capsicums
  • Tomatoes
  • Broccoli
  • Brussels sprouts
  • Spinach
  • Cauliflower

Sweet potato and orange soup

Serves 6

This delicious soup is packed with vitamin C and perfect for winter. It’s been adapted from one of Sunkist‘s many fantastic recipes that feature the vitamin C powerhouse, the humble orange.


  • 1-1/2 tablespoon butter
  • 1 onion, chopped
  • 1/8 teaspoon ground allspice
  • 1/8 teaspoon ground cloves
  • 1/8 teaspoon nutmeg
  • Approx 5 cups of sweet potatoes, peeled and cubed
  • 3 cups chicken broth
  • The grated peel of 1/2 Sunkist orange
  • 1 cup of orange juice (made from approx 3 Sunkist oranges)
  • Ground white pepper, to taste
  • Sour cream, to serve


  1. Heat the butter in a pan, then add the onion, allspice, cloves and nutmeg. Saute for about five minutes or until just soft.
  2. Add the cubed sweet potatoes, chicken broth and orange peel; bring to the boil.
  3. Reduce the heat, cover and simmer for about 20 minutes or until the sweet potatoes are tender.
  4. Remove from the heat, remove the lid and let cool slightly.
  5. Work small amounts of the soup mixture through a blender or food processor until smooth.
  6. Return to the pan, add the orange juice and season with white pepper.
  7. Ladle the soup into individual bowls and garnish with orange slices and a dollop of sour cream.

Grilled salmon with strawberry salsa

Serves 6

Strawberries have got to be one of the most delicious vitamin C-rich foods, so try this easy recipe adapted from Beerenberg‘s mouth-watering array of recipes for a fresh dinner full of protein and antioxidants.



  • 1 cucumber, diced
  • 1 Spanish red onion, finely diced
  • 1 tablespoon of coriander, chopped
  • 3 tablespoons rice wine vinegar
  • 1 yellow capsicum, diced
  • 1 red capsicum, diced
  • 250 grams strawberries, hulled and diced


  • 1 tablespoon butter
  • 1 teaspoon Beerenberg crushed garlic
  • 1 tablespoon Beerenberg honey
  • 1 tablespoon sweet soy sauce
  • 2 teaspoons Dijon mustard
  • 2 tablespoon fresh lemon juice


  • 6 salmon steaks


  1. To make the salsa, combine the cucumber, onion, coriander, vinegar and capsicums in a large bowl. Cover and chill in the fridge for one hour.
  2. To make the sauce, combine the butter, garlic, honey, soy sauce, mustard and lemon juice in a small pan, simmer for two minutes and set aside.
  3. Heat a frypan or grill. Brush the sauce over the salmon steaks and grill them for about three to four minutes on one side.
  4. Turn over, brush with the sauce again, and cook for anther three to four minutes.
  5. When cooked, brush each steak with the sauce again and arrange on individual serving plates.
  6. Add strawberries to the pre-made salsa and serve on the side.

For more delicious recipes

Healthy soup recipes
Winter fondues for dinner and dessert
Healthy swaps: What to snack on

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