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Grilled Chicken Dragon Salad

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This Grilled Chicken Dragon Salad features an amazing array of colors, textures, and flavors. It’s quick, easy, healthy, and makes a lovely lunch or dinner with chicken as the source of protein, and plenty of veggies to support digestion, elimination, and satiation.

Nutritional Powerhouse: Cabbage contains anthocyanins, which are naturally occurring antioxidants. Anthocyanins not only add color to your fruits (think blueberries) and vegetables, but may also reduce inflammation. Cabbage is also packed with plant sterols and insoluble fiber, which supports your digestive system healthy by keeping bowel movements regular. It also fuels the good bacteria in your gut that protects your immune system and produces essential nutrients. That’s especially true when you eat fermented cabbage in kimchi or sauerkraut.

Expect this recipe to take 35 minutes to make, without accounting for marinating the chicken.

Ingredients (Serves 4)

Chicken

  • 1.5 lbs chicken thigh or breast

Marinade

  • ¼ cup tamari
  • ¼ cup olive oil
  • ¼ cup lemon juice
  • 1 tsp hot sauce sauce

Vegetables

  • 1 cup snap peas, sliced
  • 1 cup carrots, julienne
  • 1 cup green beans, blanched
  • 1 cup english cucumber, diagonal cut
  • 1 cup celery, chopped
  • ½ red onion, minced
  • 1 cup assorted colored baby bell pepper, thin sliced
  • 4 cup shredded red cabbage or spinach

Dressing

  • ½ cup olive oil
  • 1 Tbsp sesame oil
  • 2 Tbsp tamari
  • 3 Tbsp rice vinegar
  • 2 cloves garlic, minced
  • 1 inch fresh ginger root, minced
  • 1/2 tsp dijon
  • 1 tsp raw honey
  • 1 lemon, zest and juice

Garnish

  • ¼ cup lightly toasted slivered almonds
  • 2 Tbsp. lightly toasted sesame seeds
  • Sliced green onions

Instructions (35 min)

  • Combine marinade ingredients in large bowl.
  • Marinade chicken for 45 minutes or up to 2 hours.
  • Preheat the grill to medium-high heat. Grill chicken on a barbecue about 4-5 minutes per side, or until cooked to 165 F. Cool and slice.
  • Combine all dressing ingredients in a blender, and blend thoroughly.
  • Assemble all of the veggies in a bowl or on a plate, and top with chicken. Drizzle with dressing, and top with garnishes.
  • Enjoy!

 

What is Mountain Trek?

Mountain Trek is an award-winning health retreat located in the lush forests of British Columbia, Canada. Founded in 1991, our health reset program helps 16 guests at a time unplug, recharge, reconnect with nature, and roll back years of stress and unhealthy habits. Our nutrition program uses local, organic ingredients and reduces inflammation and balances blood sugar levels and hormones. To learn more about Mountain Trek, and how we can help reset your health, please email us at info@mountaintrek.com or reach out below:

Umami Beef with Cauliflower Rice and Vegetables

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Japanese for “pleasant savory taste” or “essence of deliciousness”, Umami is a flavor that everyone loves and craves. This Umami Beef recipe is simple, taking only 25 minutes and one pan to make, yet a complete meal that is packed full of flavor and nutrients—exactly what you need after a long day. The rich flavors of the beef pair nicely with the freshness of the vegetables, while the sauteed cauliflower satiates cravings for white rice. Use high-quality grass-fed ground beef, or substitute ground pork, chicken, or turkey to make this recipe your own.

Nutritional Powerhouse: Snap peas contain 18 percent of the daily recommended intake of dietary iron in one cup. Iron is an incredibly important mineral that has been shown to reduce female fatigue, even in non-iron-deficient women.

Expect this recipe to take 25 minutes.

Ingredients (Serves 4)

  • 1 Tbsp raw honey
  • 1 Tbsp Tamari
  • 1 Tbsp Hoisin Sauce
  • 1 clove garlic, minced
  • 1 Tbsp sesame oil
  • 1 lb ground beef
  • 1 tsp olive oil
  • 1 head cauliflower, grated
  • 1 cup shredded cabbage
  • 2 carrots, shredded
  • ½ cup snow peas, cut diagonally in half
  • 2 green onions, sliced
  • 1 cucumber slices
  • ¼ cup cashews or peanuts, toasted and chopped
  • ¼ cup fresh basil and mint, rough chopped
  • 1 lime cut into wedges

Sauce

  • 2 Tbsp Tamari
  • 1 clove garlic, minced
  • 1 lime, juiced
  • 1 tsp grated ginger
  • 1 Tbsp rice vinegar
  • 1 tsp sesame oil
  • 3 Tbsp almond butter
  • ¼ cup water

Instructions (25 min)

  • Whisk together the first 5 ingredients (up to the beef). Then pour over the beef and let sit while you prepare the rest of the recipe.
  • Combine all of the sauce ingredients in a blender and blend until smooth. You can also whisk by hand.
  • Heat a medium fry pan over medium heat and add 1 tsp grapeseed oil. Add the beef and break up into small pieces, and let sit in an even layer in the pan while it browns on one side for a few minutes. Then flip and let sit again for a few minutes until cooked through.
  • Place the beef in a bowl and set to the side.
  • Add the grated cauliflower to the same pan and saute on medium heat for 3-5 minutes until slightly cooked but still firm.
  • Place the cauliflower and remaining vegetables in a bowl, and top with beef, cashews or peanuts, basil and mint, and a wedge of lime in each bowl. Drizzle with sauce.
  • Enjoy!

 

What is Mountain Trek?

Mountain Trek is an award-winning health retreat located in the lush forests of British Columbia, Canada. Founded in 1991, our health reset program helps 16 guests at a time unplug, recharge, reconnect with nature, and roll back years of stress and unhealthy habits. Our nutrition program uses local, organic ingredients and reduces inflammation and balances blood sugar levels and hormones. To learn more about Mountain Trek, and how we can help reset your health, please email us at info@mountaintrek.com or reach out below:

Coconut Shrimp Curry with Buckwheat and Cabbage Slaw with Lemon Lime Vinaigrette

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This is a quick and approachable dish that is excellent for a complete lunch or dinner. Taking just 45 minutes, but certainly not cutting any corners on flavor and nutrition, this recipe is a great one to make multiple times and experiment with, as it very adaptable—you could substitute the shrimp for chicken, or chickpeas and more vegetables. The buckwheat could also be replaced with cauliflower rice!

Nutritional Powerhouse: Buckwheat is a gluten-free, complex carbohydrate. One of the most abundant minerals in buckwheat is manganese, which is essential for healthy metabolism, growth, development, and your body’s antioxidant defenses.

Expect this recipe to take 45 minutes.

Ingredients (Serves 4)

Curry

  • 1 Tbsp coconut oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 Tbsp fresh ginger, minced
  • 1 Tbsp curry powder
  • 1 tsp cumin
  • 1 tsp coriander
  • ½ tsp turmeric
  • ¼ tsp cayenne
  • 14.5 oz diced tomato
  • 1 14.5 oz can coconut milk
  • 1 Tbsp coconut oil
  • 1 lb shrimp
  • ½ cup buckwheat
  • 1 lime

Cabbage Slaw

  • 3 Tbsp olive oil
  • 1 tsp tamari
  • 1 lemon, juiced
  • 1 lime, juiced
  • 1 tsp honey
  • ¼ bunch minced cilantro
  • ¼ tsp salt
  • ½ head of cabbage, thin sliced
  • 1 carrot, julienne
  • ½ red bell pepper, julienne
  • 1 bunch green onions, thin sliced

Instructions (45 min)

  • Heat coconut oil over medium in a medium sized saucepan.
  • Add the onions and saute for 5-7 minutes, until soft and starting to brown. Add the garlic, ginger, and spices and stir for 3 minutes until all incorporated together. Add the tomatoes and coconut to the pan and simmer for 15 minutes.
  • While the curry sauce is simmering, prepare the slaw, buckwheat, and shrimp.
  • For the slaw, combine the ingredients from the oil through the salt to make the dressing. Then toss with cabbage, carrot, bell pepper, and green onion. Set aside while you finish the curry.
  • For the buckwheat, rinse ½ cup buckwheat in running water in a sieve until water runs clear. Place in a saucepan with 1 cup of water and bring to a simmer. Simmer covered until liquid has absorbed, about 15 minutes.
  • While the sauce is simmering and buckwheat is cooking, heat a saute pan over medium heat with 1 Tbsp coconut oil.
  • Add the shrimp and sear on each side for 2 minutes. Add the to curry simmer sauce, and cook for another 5 minutes. Add juice from 1 lime.
  • Serve the coconut shrimp curry on the buckwheat with salad on the side.

 

What is Mountain Trek?

Mountain Trek is an award-winning health retreat located in the lush forests of British Columbia, Canada. Founded in 1991, our health reset program helps 16 guests at a time unplug, recharge, reconnect with nature, and roll back years of stress and unhealthy habits. Our nutrition program uses local, organic ingredients and reduces inflammation and balances blood sugar levels and hormones. To learn more about Mountain Trek, and how we can help reset your health, please email us at info@mountaintrek.com or reach out below:

Zucchini & Yam Fritter Benedict with Foamed Hollandaise, Caramelized Onions, Roasted Roma Tomatoes, Applesauce

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This Zucchini & Yam Fritter is a great weekend recipe, when you may have a little more time to put into breakfast. This creative take on eggs benedict satisfies the desire for a hearty breakfast, while keeping you light, with the zucchini yam fritter providing a vegetable substitute for English muffins. And cooking the carmelized onion with broth creates a rich and more unique flavor.

Nutritional Powerhouse: Eggs are a wonderful food for the brain. The yolks are a source of choline, which is associated with reducing inflammation and promoting brain function, like maintaining memory and communications between brain cells.

Ingredients (Serves 4)

Caramelized Onion

  • 1 large onion finely sliced
  • ½ tsp grapeseed oil
  • ½ C vegetable broth

Fritter

  • 1 medium sweet potato, peeled and grated (about .5 lbs)
  • 1 medium zucchini, grated
  • 1 tsp dry dill
  • 1 clove garlic, minced
  • 2 tsp salt
  • 2 large eggs

Foamed Hollandaise

  • 4 egg yolks
  • 1 Tbsp lemon juice
  • 1 Tbsp neutral-flavored oil
  • 2 egg whites

Roasted Roma Tomato

  • 4 Roma tomato
  • ½ Tbsp olive oil
  • ½ tsp thyme
  • 2 cloves garlic, minced
  • 1 Tbsp balsamic vinegar

Applesauce

  • 4 apples of your choice, cored and diced
  • 1 Tbsp maple syrup
  • ½ Tbsp cinnamon
  • ¼ tsp nutmeg
  • Zest of 1 lemon
  • Juice of ½ lemon
  • Pinch sea salt

Poached Eggs

  • 4 eggs
  • 1 Tbsp white vinegar

Instructions (1 hr 15 min)

  1. Preheat the oven to 350 F.
  2. Start with getting the carmelized onions cooking.
  3. Heat a saute pan on medium and add oil. Add onions and a pinch of salt, stir until mixed. Add vegetable broth and cook on low until onions are soft and caramelized.
  4. Remove core from each tomato, and place on a lined and lightly oiled baking sheet. Sprinkle with salt, thyme, garlic, oil, and balsamic. Cook in the oven at 350F for 20 minutes.
  5. For the applesauce, cover the apples with water and bring to a boil. Reduce to a simmer and cook for 15 minutes. Strain out water, and put in a blender with remaining ingredients. Blend on high power until smooth.
  6. Mix the grated fritter vegetables in a large bowl and sprinkle with salt. Mix well and let sit for a few minutes to let the water release. Using a clean dish towel or cheese cloth, squeeze out the excess water. Mix the grated veg with the remaining ingredients.
  7. Portion into patties. Heat a drizzle of avocado or grapeseed oil in a cast iron skillet and add patties to the pan. Cook over medium heat until browned on both sides and vegetables are tender. About 5 minutes on each side. Transfer to the oven to continue baking for 10 minutes while you prepare the rest of the benedict.
  8. For the hollandaise, beat egg whites to stiff peaks and set aside. Whisk egg yolks and lemon juice together over a double boiler to temper. Slowly incorporate oil until emulsified. Fold in egg whites.
  9. Bring a saucepan half full of water to a simmer with the vinegar. Stir the water in a circle to make it swirl. Crack one egg at a time into a bowl, and add to the center of the swirling water. Cook until whites are solid, and then take out of water with a slotted spoon and place to the side.
  10. Place fritter on a plate, and top with caramelized onions. Place poached egg on top of fritter and onion and top with hollandaise. Serve the roasted tomato and applesauce on the side.

 

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning program, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. Our nutrition retreat program will detoxify your gut, remove toxins, shed unwanted pounds, and balance hormones. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Seared Ribeye with Chimmichurri, Cauliflower Mash, & Grilled Vegetables

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This Seared Ribeye with Cauliflower Mash and Vegetables is a simple yet impressive dish, especially with the always-crowd-pleasing chimichurri sauce. Ribeye animal protein provides long lasting energy and satiety, as well as iron and other essential nutrients. The cauliflower mash is a lighter alternative to potato, and is high in antioxidants and phytonutrients (which benefit in fighter cancer), making it an excellent replacement, especially since you will likely not notice a difference. A healthy dose of grilled carrots, broccolini, asparagus, and peppers rounds out this dish, making it a complete meal sure to satisfy both body and brain.

Ingredients (Serves 4)

Ribeye

  • 1.5 lb ribeye steak
  • 1 tsp salt
  • ½ tsp pepper
  • 1 tsp worcestershire
  • 2 tsp grapeseed oil

Chimichurri

  • 1 shallot, finely chopped
  • 3 garlic cloves, thinly sliced or finely chopped
  • ½ cup red wine vinegar
  • ½ tsp sea salt
  • ½ cup finely chopped cilantro
  • ¼ cup finely chopped flat-leaf parsley
  • 2 Tbsp. finely chopped oregano
  • ½ tsp red chili flakes. You can adjust your use of chili flakes based on your preference.
  • ¾ cup extra-virgin olive oil

Cauliflower Mash

  • 1 head cauliflower, cut into florets
  • 1 tsp salt
  • 1 Tbsp olive oil

Grilled Vegetables

  • 4 mini peppers, halved
  • 1 zucchini, sliced into ½ inch rounds
  • ½ bunch asparagus, tips trimmed
  • 1 bunch broccolini, tips trimmed
  • 3 Tbsp olive oil
  • ½ tsp salt
  • ½ tsp pepper

Instructions:

  1. Make chimichurri by combining all chimichurri ingredients in a bowl. Let flavors blend for at least 1 hour.
  2. Take steaks out of the fridge 30 minutes before cooking and rub with salt, pepper, and worcestershire.
  3. Make Cauliflower mash.
    1. Place cauliflower and salt in a large pot and cover with water, and bring to a boil. Reduce heat to a medium simmer and cook for 15-20 minutes or until cauliflower is tender/soft.
    2. Drain very well, and let stand for 5 minutes.
    3. In a food processor or blender add cauliflower, salt, and olive oil, and puree until smooth. Use a plunger if using a blender to avoid adding excess liquid which will make your mash runny.
    4. Transfer to a baking dish and re-heat (covered) to serve.
  4. Pre-heat oven to 425 F.
  5. After 30 minutes of steaks sitting at room temperature, turn a cast iron or oven safe pan to medium-high heat with oil. Let heat up and then add steaks to the pan. Sear for 4 minutes each side, and then place pan in the oven and let steaks finish 4-6 minutes or until thermometer reads 135F (medium rare), 145F (medium).
  6. Grill vegetables while the steak is in the oven.
    1. Turn the grill to medium heat.
    2. Toss all the vegetables with the oil and salt/pepper
    3. Place on the grill when warmed. Cook on each side for about 3 minutes, until browned and tender.
  7. Plate a large spoonful of cauliflower mash, vegetables, and layer with slices of ribeye. Top with chimichurri and enjoy

 

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below: