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Rosemary Red Lentil Soup with Feta DRAFT

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Fall + Winter
4 Servings
Cook Time: 30 Minutes

This soup has a beautiful brightness from the lemon and pairs nicely with Mediterranean dishes.

Nutritional Powerhouse: Rosemary is antiviral, antifungal, and antibacterial making it a powerful herb to ward off infection and support a strong immune system. Red lentils are high in protein and fiber, as well as an abundance of minerals.

Ingredients

  • 1.5 cup organic red lentils
  • 1 tsp olive oil 
  • 1 medium yellow onion, diced 
  • 1 tsp sea salt 
  • 1 cup celery, diced 
  • 1 cup carrot, diced 
  • 3 cloves garlic, minced 
  • 3 cup yams, cubed (or 1 large)
  • ½ tsp cracked pepper 
  • ½ tsp red chili flakes 
  • 1 Tbsp minced rosemary
  • 1 Tbsp minced oregano
  • 4 bay leaves 
  • 6 cup vegetable stock 
  • ¼ cup lemon juice plus zest 
  • ¼ cup crumbled feta cheese

Instructions

  1. Rinse lentils thoroughly in a colander under cold running water. Set aside to drain.
  2. Heat oil in a large soup pot over medium-high heat and saute onion with 1 tsp salt until translucent. 
  3. Add garlic, carrot, celery, yams, pepper, chilies, herbs, bay leaves and remaining salt. Stir well and sweat until the veggies are just tender. 
  4. Add rinsed lentils and stock and bring to a boil. Reduce heat to a simmer and cook, partially covered until the lentils are soft and falling apart about 15-20 mins. If you like, the soup can be pureed or left as is. Note: If you choose to puree, remove the bay leaves first.  
  5. Finish the soup with lemon zest, lemon juice and salt to taste. Before serving, top with crumbled feta cheese.

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:

Mulligatawny Curried Coconut Chicken Soup

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Mulligatawny Soup Recipe

This healthy Mulligatawny Curried Coconut Chicken soup is a lunch favorite at Mountain Trek for its rich and delicious flavors and beautiful color. It includes a good variety of vegetables and other ingredients, offering you a wide range of nutrients. The coconut milk adds thickness and healthy fat, while the spicy of the jalapeno and sweet of the apple dance in harmony on your tongue.

Vegetarian Option: Omit the chicken and add chickpeas for protein and texture.

Serves 4.

Ingredients (Serves 4)

  • 4 organic free-range chicken breasts, 4 or 5 ounces each.
  • 1 tablespoon olive oil
  • 1 ½ cups yam, diced
  • 1 ½ cups celery, chopped
  • 1 ½ cups carrot, chopped
  • 1 ½ cups onion, chopped
  • ¾ cup canned diced tomatoes
  • 2 cloves garlic, minced
  • 1 ½ tablespoons fresh ginger, grated
  • ½ large jalapeno, seeded and finely chopped
  • 4 cups chicken stock
  • 1 ¼ tablespoons curry powder, lightly toasted
  • ¾ cup canned coconut milk
  • ½ cup tart apple, finely chopped
  • pinch pepper
  • ¾ teaspoon salt, or to taste
  • 1 tablespoon fresh cilantro, chopped
  • ½ teaspoon turmeric

Method

  • Cube the chicken breasts and sauté until just cooked through.
  • Sauté vegetables to soften, stir in curry powder and ginger and cook for a minute or two.
  • Add stock, and bring to boil. Reduce heat and simmer until veggies are tender.
  • Add the chicken cubes to soup along with coconut milk and apple.
  • Season to taste 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 eat healthfuly, 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: