Recipes

The Spa Cuisine at Mountain Trek is 5 Star. We are happy to provide some of those great recipes to all.

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:

Easy Chocolate Avocado Pudding

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This simple chocolate pudding takes just 5 minutes to make. It’s decadent and healthy and sure to become your new favorite dessert! It comes compliments of Jenn Keirstead, a Registered Holistic Nutritionist and Mountain Trek’s nutritionist of 15+ years.

Ingredients (Serves 4)

  • 2 ripe avocados, pits removed
  • 4 tablespoons cacao powder
  • 1 tablespoon hemp seeds, optional
  • 1/2 cup unsweetened almond milk
  • 4 tablespoons pure maple syrup
  • 1-2 pinch sea salt

Instructions:

  1. Combine all ingredients in a blender or a food processor and blend until smooth, scraping down the sides in between. Add more milk if needed to help blend.
  2. Taste test it to see if you prefer more chocolate flavor; you can add more cocoa powder, 1 tablespoon at a time, or for more sweetness, or add a splash more maple syrup. Blend until smooth.
  3. Transfer to an airtight container for storing. Refrigerate for up to 4 days.
  4. Serve chilled.

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:

Homemade Bone Broth

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There is no better addition to your recipe arsenal than homemade bone broth. It’s a nutrient-dense addition to a vast number of other recipes, can be used as a cooking/sautéing liquid, and can be consumed on its own as a coffee or tea replacement. Needless to say, it’s versatile, and in the case of the recipe we’re sharing today—which happens to be Mountain Trek’s very own nutritionist’s recipe—deliciously savory. Compliments of Jenn Keirstead, a Registered Holistic Nutritionist and Mountain Trek’s nutritionist of 15+ years, this recipe is packed with so many benefits, including:

  • A highly absorbable source of vitamins + minerals: calcium, magnesium, potassium, and phosphorus, Vitamin A, K2, and minerals like zinc, iron, boron, manganese + selenium.
  • Packed with glucosamine + chondroitin; natural compounds found in connective tissue which supports joint health.
  • Collagen, and lots of it! This turns into gelatin that, when cooked, yields several important amino acids, which are a protein (e.g. building block).
  • Helps maintain digestive health. Bone broth is not only easy to digest, but it may also help in the digestion of other foods. Gelatin binds to the water in your digestive tract, helping food move through your gut easier. It is also believed to help with a condition called “leaky gut” and other inflammatory bowel diseases.
  • Loaded with amino acids glycine and arginine, which have strong anti-inflammatory effects; targeting cancer cells and all areas of internal inflammation.

Equipment Needed

  • Stockpot– at least one large 8 quart stockpot. Or, a large crockpot/slow cooker.
  • Roasting Pans– for the best possible beef bone broth, you need to roast the bones before you boil them.
  • Wire mesh strainer– to strain the delicious broth from the bones and vegetables.

Ingredients

Note: organic is key, so you are pulling out as high of quality nutrients as possible.

  • Grass-fed beef bones, or chicken bones*. NOTES:
    • Knuckles, joints, and marrow bones are best. If you’re unsure, ask your local butcher for the best broth bones and then request that they cut them in half
    • For added flavor incorporate meaty bones, and short ribs.
    • But as high of quality as you are willing to go.
  • 6 carrots
  • 4 stalks celery
  • 2 bay leaves
  • 2 Tbsp apple cider vinegar

*Use an entire organic chicken carcass. After you roast the chicken, and enjoy the meat, use ALL the leftover bones, skin + any fat from cooking. Follow the same method below – except no pre roasting of bones needed.

Instructions:

  1. Preheat oven to 450F and prepare two roasting pans.
  2. Transfer the beef bones and vegetables to the roasting pans. Don’t pile them all on top of each other. Roast for 30 minutes before gently tossing the bones and vegetables, and roasting for an additional 15-30 minutes more.
  3. Transfer the bones and vegetables to the stock pots and scrape up any remaining bits and juices remaining in the roasting pan using a metal spatula and a little water, if needed (don’t worry, all those brown bits add goodness and FLAVOR!).
  4. Fill pot with approximately 10-12 cups water, or until bones and vegetables are fully submerged. Cover the pot and bring to low boil.
  5. Reduce heat to low and simmer, with the lid slightly ajar, skimming any foam, occasionally. Simmer for at least 12 hours, ideally 24 hours (do not leave the stove running overnight. Simply cool and store in the refrigerator and continue to simmer the next day). Add more water if needed to make sure bones and vegetables remain fully submerged.
  6. Once the bones and vegetables have simmered and your broth is ready, you will need to strain the broth through a fine mesh strainer.
  7. Set the broth aside to cool. Pro Tip: Don’t forget about the meat on the bones! Whether you eat the remaining meat in a bowl of soup or in salads, I can almost guarantee that there is a TON of delicious nibbles waiting to be picked from the bones. Don’t let it go to waste! Now, you can discard the meat-free bones and compost the vegetables without guilt.
  8. Transfer broth to the refrigerator and allow broth to cool fully. The result will be a hard, thick layer of fat and a bottom liquid layer that looks like gelatinous brown jello. Pro Tip: Do not discard the top fat layer. It will melt together with the broth when heated and adds serious nutrients and flavor, as well as supporting brain health, immune system function, and hormone balance.
  9. Store your bone broth: Bone broth stores well in the refrigerator for approximately 5 days. If you make a large batch, freeze smaller batches in the freezer for up to 6 months (it reheats perfectly!).

 

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:

The Kootenay Bowl With Prawns

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As fresh as you can get, this healthy and delicious veggie and prawn lunch bowl (which is named after the lake our lodge looks over) is definitely one to add to your routine. Packed full of lean protein, vitamin and mineral rich vegetables, this full meal offers your body and brain a powerhouse of good things, while keeping your body feeling light and trim. To make this bowl even more nutrient dense, try adding cubed avocado, a natural companion to the lightly spiced prawns.

Note: Unfortunately, this recipe is so new that we don’t have an image for it yet! The image above is borrowed from Low Carb Maven to give you an idea of what a veggie packed prawn bowl looks like. You can find her version of this bowl here. We will be publishing our own image for this recipe later in the year.

Ingredients (Serves 4)

  • 24-32 Prawns, sized 21/25, peeled & deveined (serving size: 6 prawns for women (4oz.) 8 for men (5oz))
  • 1/2 C cashews, toasted

Marinade for prawns:

  • 2 Tbsp tamari
  • 2 1/2 Tbsp grape seed oil
  • 2 Tbsp rice vinegar
  • 1/2 tsp garlic powder
  • 1/2 tsp ginger powder
  • 3/4 tsp sesame oil
  • Zest and juice of 1/4 lime

Bowl:

  • 4 C spinach or mixed greens
  • 1 C matchstick carrots
  • 1 C sliced peppers
  • 1 C sliced cucumber
  • 1 C daikon julienne
  • 1 C finely sliced red cabbage
  • sprouts for garnish
  • sliced radish for garnish

Dressing:

  • 2 Tbsp nutritional yeast flakes
  • 1 Tbsp lime juice
  • 2 1/2 Tbsp Tamari soy sauce (gluten free)
  • 2 Tbsp rice vinegar
  • 1 cloves garlic minced
  • 1/2 Tbsp fresh ginger minced
  • 1 Tbsp grape seed oil
  • 1 Tbsp hemp oil
  • 1/2 Tbsp sesame oil
  • 1/2 Tbsp agave syrup
  • 1 Tbsp tahini

Instructions:

  1. Preheat oven to 400F. Prepa lined sheet pan
  2. Marinade and Cook Prawns. Blend marinade ingredients and toss prawns in it. Spread prawns and marinade on lined sheet pan. Cook until just done. Once cooked, remove prawns from juice, and refrigerate until ready to use.
  3. Toast cashews. Place cashews in pan on medium heat and stir occasionally until toasted.
  4. Assemble Bowl. Start with 1 C of spinach, then top the salad with little (1/4 C) handfuls of all of the vegetables. Top with prawns and cashews, and garnish with sprouts and sliced radishes.
  5. 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:

Mushroom Chickpea Loaf with Tahini Drizzle, Parsnip Puree, and Beet Slaw

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health dinner

This vegetarian loaf has all the ingredients of falafel, with the added flavor and health benefits of wild mushrooms. And while this mushroom chickpea loaf is one of our more difficult recipes to make, we promise it’s worth every minute of your time; if for nothing other than the tahini drizzle, parsnip puree, and beet slaw that accompany it.

Chickpeas are a clean meat alternative high in protein and fiber (1 cup of chickpeas provides 44% of the daily recommended fiber intake). Another great reason to eat chickpeas in place of meat is that they are environmentally friendly to grow. They use much less water than other proteins, while also enriching the soil and having a low need for chemical fertilizers. Due to the high content of vitamins C and E, the parsnip mash is a nice potato alternative that supports strong bones, heart health, and prevents cancers, notably breast. Beet slaw adds brightness and a beautiful color to this dish, while being incredibly beneficial to your overall blood health. Beets are also used to increase stamina during exercise as they provide support for the lungs and heart, while increasing blood flow to the muscles. It’s easy to associate beets with blood health due to their bright red color!

Ingredients (Serves 4)

Mushroom Loaf

  • 2lb wild mushroom, trimmed
  • ½ onion, finely diced
  • 2 tsp cumin
  • 2 tsp coriander
  • 1 tsp cardamom
  • 2 cloves garlic, minced
  • 1.5 can chickpeas
  • ½ C chopped parsley
  • ½ C chopped cilantro
  • 1 egg
  • ¾ C chickpea flour
  • 1 tsp salt

Parsnip Mash

  • 4 parsnip, peeled and cubed
  • 2 Tbsp olive oil
  • ½ tsp salt

Beet Slaw

  • 1 red beet, shredded
  • 1 yellow beet, shredded
  • 1 carrot, shredded
  • ¼ C mint leaves, packed
  • ¼ C cilantro leaves, packed
  • 2 Tbsp olive oil
  • 2 Tbsp lemon Juice

Tahini Sauce

  • ½ C tahini
  • 3 cloves garlic
  • Juice of 1 lemon
  • 2 Tbsp olive oil
  • ½ tsp salt
  • Warm water as needed

Garnish

  • Pomegranate seeds

Instructions

  1. Fill a large pot full of water and bring to a boil. Add parsnips to the pot and boil until tender. Once cooked, remove from heat and drain well.
  2. Using a ricer, hand masher, or food processor, blend the parsnips into a mash potato consistency. Be sure not to over mix as they will become gummy. Add in olive oil and salt to taste. If the parsnips are too thick to work with, add in small amounts of warm water until you have the desired consistency.
  3. Preheat the oven to 375 F.
  4. Place mushroom, onion, herbs, spices, and garlic in a food processor. Pulse until course, working in batches.
  5. Heat a medium skillet with 1 tsp grapeseed oil on medium-high. Add the mushroom mixture and saute for 5-10 minutes until crisp.
  6. Meanwhile, pulse chickpeas in a food processor until coarsely chopped, then add to a bowl with cooked mushroom mixture.
  7. Add egg, chickpea flour, cilantro, parsley, and salt and gently stir to combine.
  8. Put the mixture into an oiled loaf pan and bake until the edges are browned and the center is completely set, 75–90 minutes.
  9. While the loaf is in the oven, mix the beet slaw ingredients in a bowl and place in the fridge.
  10. Combine tahini sauce ingredients and set aside until loaf is done cooking.
  11. Once the loaf is finished, plate it with mash and slaw. Drizzle with tahini sauce and garnish with pomegranate seeds.

 

Note: This recipe was created in collaboration with Forklore Foods.

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:

Tom Kha Gai Soup

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Healthy Tom Kha Gai Soup

This Tom Kha Gai soup is a healthy and warming lunch or dinner meal. Its unique blend of spice, savory, and citrus offers your tastebuds an authentic taste of South East Asia, while a healthy inclusion of vegetables not typically found in this soup bolsters the nutritional resume of this dish. The coconut milk base affords a mouthful of taste and ample healthy fats while mushroom, broccoli, red bell pepper, carrot, and onion pack in vitamins and minerals. A wonderful soup year-round, it’s best served in the winter months.

Ingredients (Serves 6)

  • 1 Tbsp coconut oil
  • ½ medium onion, sliced
  • 4 cloves garlic, chopped
  • 4-inch piece ginger peeled and chopped
  • 4 Kaffir lime leaves
  • 1 red jalapeno, sliced and deseeded
  • 2 lemongrass stalks pounded with the side of a knife and cut into 2-inch long pieces
  • 1 Tbsp red Thai curry paste
  • 4 C chicken broth
  • 2 (14.5oz) cans coconut milk
  • 1 Tbsp fish sauce or vegan Worchester
  • 1 Tbsp coconut aminos
  • 1 Tbsp tamari
  • 1 C carrot
  • ½ medium onion, saute slice
  • 1 C broccoli florets
  • 1 C sliced white mushrooms
  • 1 red bell pepper, sliced
  • 1.5lb chicken thighs
  • 1 Tbsp Braggs amino acids
  • 1 Tbsp sesame oil
  • 2 C water
  • 1 bouillon cube
  • 3 limes
  • ½ C cilantro

Instructions

  1. In a medium pot, heat the oil over medium heat. Add the onion, garlic, ginger, lime leaves, chili, and lemongrass, stirring frequently for 5 minutes. Add chicken broth and bring to a boil. Reduce heat and simmer uncovered for 30 minutes.
  2. Strain out the aromatics (the garlic, onions, chili, lemongrass, and ginger) and discard.
  3. Add in coconut milk, Worcestershire, and coconut aminos, stir. Add all of the veggies to the soup and simmer until tender, about 20 minutes.
  4. Follow the method for making the chicken below, and then add to the soup with the lime juice once vegetables are done cooking. Garnish with cilantro.

Cooking Chicken

  1. Set the oven to 400F. Heat a pan to medium-high and add 1 Tbsp coconut oil. Let heat the oil heat, and then sear the chicken on each side until golden, about 3 minutes per side. Add the Braggs, sesame oil, water, and bouillon then braise at 400F for 10 minutes. Once cooled, shred and add to soup at the end of cooking.

 

Note: This recipe was created in collaboration with Forklore Foods.

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: