SOMA Coaches Share Healthy Recipes

SOMA Coaches Share Healthy Recipes

Feeling like you need a little inspiration in the kitchen this spring? We asked three of our hot yoga divas to share their favourite vegetarian and vegan recipes and this is what they said. From savoury to passionately sweet, we’ve got three new ones for you to try.

Marianna’s favourite vegan chocolate hazelnut spread

Marianna admits that chocolate is one of her guilty pleasures so shares this rich, vegan alternative to your typical sinful dessert. This raw vegan chocolate hazelnut spread tastes like Nutella without all of the dairy and refined sugar.




Siru's avocado mint cream bars
Siru’s avocado mint cream bars

Siru’s avocado mint cream bars – just, yum!

Gluten free, vegan and healthy – well, let’s go. These creamy treats have the healthy fats of avocados and the minty freshness to fit the spring weather. For those who love mint chocolate chip, these are to die for.


Vanessa’s savoury brunch treat – Ottolenghi’s Torta Pasqualina

The famous vegetarian bistro is just around the corner from our studio and a great place to head after a workout or hot yoga class. We’ve spotted other SOMA members there on the weekend along with our other weekend warriors!

This savoury pie keeps well, so it’s a great dish to have in the fridge over the Easter weekend. If you can’t get chard, use spinach or another green. Serves six to eight.


St Paddy's Day Smoothie - Filling like Guiness only it's good for you.

It’s St. Paddy’s Day 🍀

Trade in the post-workout beer for our Muscle Power Superfoods Shake. The super strong protein shake to recover from a hard workout (or late night!).

There’s nothing better after a hard workout then a creamy smoothie full of nutrients and muscle-building power.

Our nutritionists designed our Muscle Power shake to give you that recovery edge to stay strong. Students have rated it as the best protein shake in London.

It includes two high quality vegan proteins, three energising superfoods and peanut butter. And unlike most other places, we use high quality unprocessed raw peanut butter.

It has no added sweetners or sugars so just raw goodness!

What classes is this smoothie best for?

Great after double classes, cycling or TRX. Your SOMA Coaches Theo, Asaf, Rory and Marianna regularly have this for lunch or post-class.

Can I use it as a meal replacer?

Yes, as it has essential nutrients for days when you are on the go or prefer to have a lighter meal that is easy to digest.

Want Glowing Skin? Try Our Antioxidant Smoothie!

Did you know that our Forever Beautiful Shake is also called the Antioxidant Superfood?

Yes, that’s right, get your beauty skin prescription to enrich the benefits of your workout.  

We all want beautiful, glowing skin and what better way then sweating out toxins, cleaning the skin and then nourishing your body from the inside out.

How does it help skin?

When you eat the correct balance of foods and feed your body the vital nutrients it needs to help it stay healthy, your skin will be clearer and glowing, your hair will be shinier and your nails will be stronger.

This is due to the miracle workers for youthful and healthy skin: antioxidants, the most important ones being vitamin A, C and E.

We packed our Forever Beautiful full of these as well as high levels of super-molecules from acai berries, maqui, acerola, maca, chia seeds and blueberries. We combined this with coconut water to rehydrate the skin as well after sweaty classes.

Which classes is it best after?

Your body is especially primed to absorb nutrients after a hot yoga session given we usually say not to eat 2-3 hours before a class and then you sweat and drink water during class giving your body a cleansing period.

Follow this up with a shower to wash away the toxins that came out during class and then give back to the body the highest level of nutrients in smoothie form so it’s easy to digest. The body can stay in a resting period without trying to immediately process food.

It’s like fine-tuning your body so it can absorb and accept the nutrients you need immediately post-workout.

How do I get it?

Just pre-order it at reception when you sign in for class. Unlimited members get a discount.


Valentine's Superfood Shake of the Week: Chocolate Lover's

Yes, you can enjoy chocolate AND get superfood nutrients.

This week we highlight our Chocolate Lover’s Superfood Smoothie. A creamy blend of Cacao, Carob, Coconut, Chia Seeds and Lucuma fruit. This SOMA speciality is high in antioxidants, Omega 3, Vitamin E, Magnesium, Calcium, Iron and Copper that boost your energy, increase your immunity and supports your digestion. More importantly, it tastes delicious!

It’s our FEEL GOOD MIX so treat yourself this week and indulge in a unique superfood shake experience.

Benefits: Boosts energy, increases immunity, supports digestion, curbs your cravings and boosts your mood.

Members £6, order before or after class

SOMA’s superfood shakes are 100% Certified Organic, raw, vegan, natural and free from gluten, soy, artificial colours, GMO and additives.

NEW Superfood Shake: Beet à Colada

Beets offer plenty of nutritional richness, but they're not what you might call a "glory vegetable." They aren't particularly pretty and many people just don't have a taste for them even into adulthood. This is unfortunate because the red, bulbous root is filled with highly beneficial nutrients.

Over the past few years, many athletes have greatly increased their intake of the humble beet. Specifically, endurance athletes have started consuming the juice in mass quantities. But why? As it turns out, some promising research has shown that beet juice benefits athletes in several ways.

The Studies

In 2009, researchers at the University of Exeter published their findings on beetroot juice and athletic performance in the Journal of Applied Physiology. In that study, subjects were asked to drink either nitrate-rich beet juice or a placebo of black currant cordial for six days before completing a series of physical tests, including a cycling trial. When they began taking their daily beet juice, the volunteers were able to cycle for longer than they were capable of otherwise, and the same benefits were not seen with blackcurrant cordial.

Another more recent study asked subjects to drink beet juice immediately following their workouts. The goal of this study was not to see if beet juice improved performance, but to see if it could decrease muscle soreness and speed up recovery. Thanks to its remarkably high antioxidant levels, beet juice did successfully reduce muscle soreness. Whole beet juice has also improved running performance as a whole.

The performance-enhancing benefits of beet juice were attributed to its high concentration of nitrates

What’s Going On?

Initially, the performance-enhancing benefits of beet juice were attributed to its high concentration of nitrates. Once this class of nutrients enters your body, they are converted into a gas called Nitric Oxide (NO). This gas, in turn, dilates your blood vessels, decreasing blood pressure and increasing the amount of oxygen and fuel that can reach your working muscles. A later 2015 study published in Applied Physiology, Nutrition, and Metabolism confirmed that beet juice did increase Nitric Oxide levels and decrease blood pressure, but challenged claims to its increasing blood flow. The study’s authors suggested this could be due to the type of workout they tested.

How to Use It

Regardless of precisely how beet juice benefits athletes, research repeatedly shows that it does. So how can you put this information into practical use? Yet another study looked specifically at doses and timing to come up with a useful protocol. To do this, subjects were given three different doses of beet juice and the levels of Nitric Oxide in their blood was measured at different intervals.

Here’s the gist of what they found: The benefits of beet juice are entirely dose dependent, meaning that the more you consume, the more Nitric Oxide your body will produce. According to the study, “these findings have important implications for the use of beetroot juice to enhance cardiovascular health and exercise performance in young adults.”

Beetroot juice has a number of benefits for performance athletes and research consistently shows it. If you work out a lot, or are tough on your body, consider adding this root vegetable into your diet.