We are featuring many of the recipes we serve at Mountain Trek. Prepare delicious spa cuisine in your own kitchen.

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Energizing Morning Smoothie Recipe

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Any Season
2 Servings
Prep Time: 10 Minutes

Smoothies are a great way to increase your consumption of fruits, vegetables and fiber. If made with specific macronutrients, they can provide a nutritional balance of fats, protein, complex carbohydrates, helping to keep your blood sugar balanced, and your energy stable.

Nutritional Powerhouse: Chia seeds act as a natural scrub brush inside your intestinal tract. This scrubbing action helps with the elimination of waste in the gut, supports digestion and helps reduce unwanted inflammation in the bowel.

Ingredients

  • 1/2 cup water
  • 1 small handful of fresh spinach
  • 1/4 avocado
  • 1/2 cup fresh or frozen berries
  • 1/2 banana
  • ½ Tbsp hemp oil (or olive or avocado oil)
  • 1 Tbsp hemp seeds
  • 3/4 Tbsp chia seeds
  • pinch of cinnamon
  • Optional: 2 tablespoons hemp protein powder (or any preferred protein you have at home)

Instructions

  1. Blend all ingredients together until smooth.
  2. Add extra water to thin as desired.
  3. 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:

Pumpkin Turkey Chili

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Fall + Winter
Serves 6-8
Cook Time: 1 Hour

One of Mountain Trek’s most popular recipes, this Pumpkin Turkey Chili is a hearty fall soup that is packed with protein to keep you feeling full for longer, loaded with fiber to feed your gut microbiome, and replete with iron to help boost energy levels and improve immune function. This healthy meal is great for lunch or dinner and can be easily batch-cooked and stored for emergency healthy meals.

Nutritional Powerhouse: Paprika contains capsaicin, a compound found in peppers that have been shown to have a wide range of health benefits. Capsaicin has high antioxidant properties, helps improve immune function, and is an excellent digestive system aid.

Ingredients

  • 1 Tbsp olive oil
  • 1 medium onion, diced
  • ½ cup diced carrot
  • ½ cup diced celery
  • 1 lb ground turkey
  • 2 cloves garlic, minced
  • 1 Tbsp ground cumin
  • 2.5 Tbsp chili powder
  • 1 tsp oregano
  • 1 tsp smoked paprika
  • 1 tsp onion powder
  • 1 tsp salt
  • ½ tsp ground black pepper
  • 3 cup chicken or beef broth
  • 1 (14.5) oz can black beans, drained
  • 1 (14.5) oz can kidney beans, drained
  • 1 (14.5) oz can pumpkin puree
  • 1 (14.5) oz can fire-roasted diced tomatoes with juice
  • ½ cup frozen corn kernels
  • ¼ cup chopped cilantro
  • 2 Tbsp lime juice

Instructions

  1. Heat a large pot or dutch oven on medium. Add oil plus onions, carrot, and celery. Saute until tender, about 5 minutes.
  2. Add turkey and break up while mixing with vegetables. Once broken up, let it sit a few minutes, and then stir again.
  3. Add spices and garlic and cook for 1 minute more.
  4. Add remaining ingredients except cilantro and lime juice and stir to combine.
  5. Bring to a boil. Reduce to a simmer, add the meat back in and cook for 45 mins uncovered, stirring every 15-20 minutes. Remove from the heat, add cilantro and lime juice, check the seasoning and adjust as needed.
  6. 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:

Butternut Squash Beef Chili

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Butternut Squash Beef Chili

Fall + Winter
Serves 6-8

Prep Time: 15 Minutes
Cook Time: 1 Hour 15 Minutes

Soups and stews are an easily digestible meal to enjoy for lunch or dinner. Packing a thermos of chili to take to work is a great way to ensure you’re getting adequate protein and fiber to keep you fueled in your day. The squash adds a nice creamy component to the dish, and incorporates more veggies into your chili.

Nutritional Powerhouse: Squash is a good source of vitamin A, C, and B vitamins. They’re high in antioxidants and rich in minerals such as potassium, magnesium, and manganese. And, of course, as whole plant foods, they’re also rich in fiber and water, making them both hydrating and good for the gut.

Ingredients

  • 1 lb ground beef
  • 1 Tbsp olive oil
  • 1 medium onion, diced
  • ½ cup diced carrot
  • ½ cup diced celery
  • 2 cups ½ inch cubed butternut squash
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 1 Tbsp ground cumin
  • 2 Tbsp chili powder
  • 1 tsp oregano
  • 1 tsp paprika
  • 1 tsp onion powder
  • 1 tsp sea salt
  • ½ tsp ground black pepper
  • 4 cup broth of choice
  • 1 (14.5) oz can black beans, drained
  • 1 (14.5) oz can kidney beans, drained
  • 1 (14.5) oz can fire-roasted diced tomatoes with juice
  • ½ cup frozen corn kernels
  • ¼ cup chopped cilantro
  • 2 Tbsp lime juice

Instructions

  1. Heat a large pot or dutch oven.
  2. Add the meat, salt and a ½ cup of water and turn down to low heat. As the meat cooks, use a wooden spoon or spatula to stir and break up the pieces.
  3. When done, drain off the liquid and set the meat aside. Return the pot back to the stove and heat the oil.
  4. Add onions, carrot, celery, squash and bell pepper and saute until tender, about 5 minutes.
  5. Add spices and garlic and cook for 1 minute more. Add remaining ingredients except cilantro and lime juice and stir to combine.
  6. Bring to a boil, then reduce to a simmer.
  7. Add the meat back in and cook for 1hr uncovered, stirring every 15-20 minutes.
  8. 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:

White Bean Borscht

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White Bean Borscht Soup in a Bowl

Any Season
Serves 4
Time: 1 Hour 15 Minutes

Borscht comes in endless varieties—it’s not in fact just one recipe, it’s more of a process created out of necessity by peasants in Eastern Europe needing to feed their families with what they had. It comes in endless varieties, and the white beans in this one add protein and creaminess to the bite. This comes together quickly, and since borscht isn’t just one thing, feel free to experiment with what vegetables you have on hand!

Nutritional Powerhouse: Beets are rich in folate, a vitamin that plays a key role in growth, development, and heart health. They also contain manganese, which is involved in bone formation, nutrient metabolism, brain function, and more. Plus, they’re high in copper, an important mineral required for energy production and the synthesis of certain neurotransmitters.

Ingredients

  • 1 Tbsp oil
  • 2 cups green cabbage, shredded
  • 1 medium onion, diced finely
  • ½ cup celery, diced finely
  • 1 cup sweet potato, diced
  • 2 cups beets, grated
  • 1 cup carrot, grated
  • ½ tsp sea salt
  • 1 can diced tomatoes
  • 3 cups veggie stock
  • 1 Tbsp apple cider vinegar
  • 1 can cooked white navy beans
  • 3 Tbsp dry fresh dill, chopped

Instructions

  1. Heat the olive oil in a large, heavy-bottomed pot over low-medium heat.
  2. Sautée the cabbage, onions, carrots, beets, and celery with the oil, dry dill, and sea salt until soft.
  3. Combine all of the remaining ingredients and bring to a simmer.
  4. Simmer for 1 hour, adjust the seasoning as needed, and add fresh dill at the end of cooking.
  5. 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:

Pumpkin Seed and Almond Granola

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Granola is an easy breakfast cereal to make and always tastes better than store-bought. The almonds add a delicious crunch, lower blood sugar levels, reduce blood pressure, and lower cholesterol levels. Those benefits make them a great highlight for a healthy breakfast, compared to store-bought granolas and cereals which are often full of sugar. Served with plain yogurt and berries, this Pumpkin Seed and Almond Granola is a well-rounded meal with healthy fats, probiotics, and antioxidants. It can also be eaten as a snack to provide fuel during the day!

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Homemade Gatorade

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When you sweat, you lose electrolytes, which are critical to your muscle function and overall hydration levels. Electrolytes also help your body regulate chemical reactions and conduct electrical charges, which is how your muscles contract, so ensuring proper electrolyte levels is essential to your performance on the trail, court, track, or wherever you find yourself sweating this summer!

Popular sports drinks like Gatorade, replenish electrolytes in the form of salt, but also are packed with unhealthy sugars in an attempt to provide readily available glucose energy.

Instead, try our homemade Gatorade (we’ve dubbed it “Electrolade”), which is made with naturally occurring honey sugars as well as pure sea salt or Himalayan salt.

INGREDIENTS

  • 4 cups water
  • 1/2 cup fresh lemon juice
  • 3 Tbs raw honey
  • 1/4 tsp pink Himalayan salt, or pure sea salt

PREPARATION

  1. Pour into blender, pulse to combine, and chill in fridge for 2 hours or more.
  2. Enjoy after sweaty summer hikes and workouts!

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 Apricot Bliss Balls

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These Coconut Apricot Bliss Balls are a healthy, nutrient-dense snack, and a great alternative to store-bought energy bars. There are no hidden sugars or preservatives and perfect to carry in your pack, or in the cupboard for when you need clean, energy-rich fuel for your body and brain. You can also double the recipe, as these freeze and thaw beautifully, and are easily prepared over the weekend to last you the entire week ahead.

Nutritional Powerhouse: Coconut contains large amounts of medium chain fatty acids (MCFAs), a type of saturated fat that’s very easy for the human body to digest. The MCFAs found in coconut meat also contain antimicrobial properties, helping support the good bacteria in the gut microbiome.

INGREDIENTS

  • 1 ½ cup toasted slivered almonds
  • 2 cup chopped dried apricots
  • ½ cup almond butter
  • ¼ cup hemp seed butter
  • ¼ cup dried unsweetened cranberries
  • 1 cup unsweetened coconut shreds
  • ½ tsp powdered ginger
  • ½ tsp cardamom
  • Zest of 1 orange, plus juice reserved to moisten mixture
  • 1 tsp vanilla
  • Pinch of sea salt

PREPARATION

  1. Place the nuts and apricots in a food processor and pulse until finely chopped.
  2. Add butters and remaining ingredients and pulse until everything is combined.
  3. Form into 1 fl.oz. balls with a small scoop.
  4. Place in an airtight container lined with parchment paper and refrigerate or freeze.
  5. 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:

3 STEPS TO 10X YOUR GOAL SUCCESS RATE

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Peeling a banana from the bottom up.

Using duct tape to open tough lids.

Putting bars of soap in clothing drawers to give undergarments etc. a pleasant smell.  

We love a good hack. They increase productivity and turn us into an efficient, well-oiled machine. The hacks we’re excited to share today relate to goal-setting. Specifically, how three simple acts can make you 10 times as likely to accomplish your goals and dreams.

According to a recent study, 92% of all New Year’s resolutions fail. While resolutions aren’t exactly goals, they’re close enough that this stat is alarming. What if only 8% of people who resolved to go to college actually enrolled? What if only 8% of partnerships succeeded?

THE ART AND SCIENCE OF GOAL-SETTING

On the flip side, there are a couple of statistics that offer hope. For instance, you are 42% more likely to achieve your goals by simply writing them down on a regular basis. Dr. Gail Matthews, a psychology professor at the Dominican University in California, recently studied the art and science of goal-setting with 149 participants and found this to be true. Furthermore, Dr. Matthews found that once you’ve documented your goal, sharing it with a friend, and sending weekly progress reports makes you 77% likely to accomplish that goal.   

While a limited data set of 149 participants probably wouldn’t pass any honorable statistician’s sniff test, there are other similar studies affirming that the act of documenting your goals significantly increases the probability of success. 

A 1979 study supposedly done by Harvard Business School measured students prior to graduation, and then again 10 years later. Prior to graduating, 84% of the entire class had not set goals, 13% had written goals without concrete plans, and 3% had both written goals and plans.10 years after graduating, the 13% of the class that had set written goals, but had not created plans, were making twice as much money as the 84% of the class that had set no goals at all.

What’s even more shocking is that 3% of the class that had both written goals and a plan were making ten times as much money as the remaining 97% of the class! Or so the myth goes; to this day, not even Harvard psychologists can find the studies in their archives.

MYTH OR NO MYTH, STATISTICALLY SIGNIFICANT OR NOT, THE FACT IS THAT DREAMING ABOUT YOUR GOALS IS ONE THING, TURNING THEM INTO REALITY IS ANOTHER.

But let’s back it up a minute. Before you jump ahead and start frantically scribbling down your goals (to breed dragons, own a house with several secret passages, rule the world, live like a dog, you name it), you need to make sure that you set a good goal. We’re not talking “good” in the sense of good vs bad, because who are we to judge the nature of your goal but in the sense of making it SMART.

SET SMART GOALS

SPECIFIC

What exactly do you want to achieve and how will you get there? The more specific you are, the greater the chance you’ll accomplish your goal. If losing 10 lbs or running a marathon is your goal, break down what it is you need to do for this to happen. Ask yourself the “what, where, how, when, with whom, why” questions.

MEASURABLE

Make sure your goal is concrete. “Being happier” doesn’t cut it; “Not downing 700 bars of chocolate a night because you’re eating well-rounded meals and balanced snacks five days per week” is.

ATTAINABLE

Go ahead and shoot for the stars–smart planning can make even the most impossible things possible–but also remember to weigh in your goal’s effort, time and other costs. If you don’t have the time or money, to name just two possible limiting factors, you may be unfairly setting yourself up for disappointment.  

REALISTIC

Answer truthfully to the questions, “Why do you want to reach this goal? What is the objective behind the goal, and will this goal really achieve that?” You could think having five cats, 10 dogs and a school of fish will make you a more productive person, but will it really?

TIMELY  

Pick a doable date for your goal, because deadlines instill action and accountability.

These days, we tend to set big goals that immediately become overwhelming, causing us to freeze. Setting SMART goals takes the intimidation factor away, helping us focus on manageable actions–actions we will actually stick to, and form habits out of. Mountain Trek has used SMART goal-setting for the last 18 years, which has helped thousands of guests achieve their health goals.

HERE’S THE THING: SETTING SMART GOALS IS ONLY PART OF THE EQUATION; WE STILL NEED TO “WALK THE WALK”.

In “Stronger Than Circumstances: 3 Proven Ways to Overcome Fear, limitations, and Procrastination, to Achieve Your Dreams,” Mary Morrissey, Life Coach and Personal Development Expert, details that those who write down their goals and dreams on a regular basis achieve those desires at a significantly higher level than those who do not.

Why does writing down your goals and dreams strongly impact your chance of achieving them? Ask your brain. No, really. You see, it all boils down to the left and right hemispheres communicating. If you just think about a goal or dream, you’re using the right hemisphere (the imaginative center); when you write it down, you’re using the left hemisphere (the logic center), so you’re physically (well, chemically) transferring dream into reality!

WRITE DOWN YOUR GOALS TO MAKE THEM A REALITY

To make this as easy as possible to understand, the gist is that when you write your goal(s) down, you send your entire being a message saying: “I want this, and I mean it, and I’m going to get it.”

Morrissey emphasizes that writing down your goals opens your subconscious to “seeing” opportunities that simply can’t be observed if you’re tied up with thinking about your goals. To help you reach that subconscious level where the magic really happens, we at Mountain Trek hand out green reminder bracelets. When you tie the bracelet onto your wrist, we ask that you set an intention. The idea is that every time you glance at the bracelet or fiddle with it (like when you’re bored in a meeting or something), you’re empowered to continue on the path toward achieving your goal.     

But that’s not all. According to Morrissey, “The likelihood that you’ll transform your desires into reality goes up even further if you share your written goals with a friend who believes in your ability to succeed.” It’s what she calls “partner in believing.” At Mountain Trek, we call this process “building your allies”.

TELL A FRIEND

SMART goal: check. Paper and pen: check. Reminder bracelet: check. All that remains on your quest to finally making your dream a reality is to send your weekly progress reports to a friend/family member/whoever you’d be excited to update on your progress. According to Deb Knobelman, a PhD Neuroscientist and self-proclaimed Recovering Nervous Nelly:

“Knowing that you are accountable to someone outside of yourself can be a powerful psychological push to keep you going. The next time you think it would be easier not to do the thing, or that you don’t know what you’re doing, you’ll remember that your accountability partner is waiting for your report, and that might be enough to get you over the hump and one step closer to making that dream a reality.” 

LONG STORY SHORT, IF YOU WANT TO SUCCEED:

Set a SMART goal–something that’s smart, measurable, attainable, realistic, and timely.

Write your goal down–on paper, your phone, a sticky note, your forehead, you name it.

Share your progress with an ally–anyone from your grandma to a colleague.

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:

Butternut Squash, Black Bean, and Chicken Enchiladas

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Healthy Butternut Squash, Black Bean and Chicken Enchiladas

The words healthy and enchiladas don’t often end up in the same sentence, but with this recipe, it’s impossible to separate the two. These healthy enchiladas (see!) are full of flavor and healthy ingredients, and free from the typical components of Mexican food that cause inflammation and bloating. For instance, this recipe adds unusual ingredients like butternut squash and zucchini and uses cassava flour tortillas instead of wheat or corn. And if you’re wondering where the rice is, you’ll have to keep looking—this recipe forgoes rice but does not miss it. Ample amounts of beans and the hearty vegetables listed above punch above their weight class, giving you that complete mouthful you expect from enchiladas. And if you want to make this recipe 100% plant-based, simply substitute tofu for the chicken and use water instead of chicken broth.

INGREDIENTS (Serves 4-6)

  • 1 lb boneless chicken breast (substitute tofu for plant-based)
  • Salt and pepper to taste
  • 1 Tbsp avocado oil
  • 2 cups chicken broth or water (use water for plant-based)
  • 28 oz. red enchilada sauce (Homemade if possible, but canned if not.)
  • 14 oz. green enchilada sauce (Homemade if possible, but canned if not.)
  • 1 small yellow onion
  • 1 ½ cups cubed butternut squash
  • 1 zucchini, cubed
  • 1 tsp. cumin
  • 1 tsp Mexican oregano (Italian oregano is also fine)
  • ¼ tsp salt
  • 1 can black beans, rinsed
  • 3 Tbsp non-dairy cream cheese (Miyoko brand is our favorite)
  • Cassava tortillas (Siete brand is our favorite)
  • Cashew cheese (homemade or Siete brand is our favorite)
  • Cilantro, chopped
  • 2 Tbsp pumpkin seeds, toasted

COOKING INSTRUCTIONS

  1. Preheat your oven to 400 F
  2. Pat chicken dry with a paper towel and season with salt and pepper on both sides. Let sit at room temp for 10 mins.
  3. In a large oven-safe skillet, heat ½ tablespoon avocado oil and sear the chicken on both sides. Add enough chicken broth or water to the pan until the breasts are ½ covered. Put into the oven and cook for 15-20 minutes or until the internal temperature reaches 165F. Once cooked, take the chicken out of the liquid and let it rest on a cutting board until it is cool enough to shred by hand. Your hands work best for this, you can wear gloves if you prefer or you can shred the chicken with two forks or even in a stand mixer with a paddle attachment.
  4. In two separate pots, reduce each enchilada sauce by bringing to a boil and then turning down to a simmer for 15 minutes or until the sauces have thickened. Stir occasionally to prevent burning.
  5. While the chicken is cooking, heat ½ Tbsp of avocado oil in a skillet. Add the onions and butternut squash to the pan and saute until they begin to soften. Once the squash is al dente and has caramelized a bit, add the zucchini and the spices and mix well. Cook a few minutes until the zucchini has softened and gained a bit of color and add the black beans. Turn off the heat, add the shredded chicken, green enchilada sauce, and the non-dairy cream cheese. Mix well. Taste and adjust seasoning if needed.
  6. To assemble enchiladas, pour a small amount of red enchilada sauce into the bottom of a casserole dish, just enough for a thin layer to coat the bottom. This is so that your enchiladas won’t stick to the bottom. 8×8 works well for 4 enchiladas made with the Siete brand tortillas. If you use a smaller corn tortilla or larger cauliflower tortilla you will need to adjust your dish size accordingly.
  7. On a clean surface, lay out your tortillas and using a spoon, fill each tortilla with about ½ cup of filling depending on your tortilla size. Keep the filling in a line in the center and carefully field over one side of the tortilla over the filling and roll closed so that the seam of the tortilla is on the bottom. Carefully transfer your enchiladas to your dish seam side down. Once your dish is full, pour about ½ a cup of red enchilada sauce on top. You can use more or less depending on how saucy you like them. (There will be sauce and possibly filling leftover depending on how many/how big your tortillas are. These freeze great and will be ready for a quick and easy meal next time!) After the red sauce, drizzle on cashew cheese sauce or shredded cheese of choice. Bake in the oven at 400F uncovered for 15-20 minutes or until everything is bubbling on top and the edges of the tortillas begin to brown. Garnish with chopped cilantro and toasted pumpkin seeds.
  8. 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: