Recipes

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

Quick Energy Protein Smoothie -Take a minute for breakfast!

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Quick-Morning-Smoothie

This is the early-morning High Energy Protein smoothie we serve our guests every day. It helps break our fast and kick start our metabolic process. We recommend mixing until really smooth to get the most out of the combined flavors.

INGREDIENTS

  • 1 cup frozen fruit, such as berries, mangos, and/or strawberries
  • 1 tablespoon hemp oil
  • 3 tablespoons hemp protein powder
  • 2 tablespoons hemp seeds
  • 1 frozen banana 1 cup coconut or almond milk
  • 1 tablespoon powdered greens
  • 1 ½ tablespoons chia seeds pinch of cinnamon

METHOD

  • Blend all ingredients together until smooth.
  • Add water to thin as desired.

Serves 4 x 6-ounce cups

Print and download the recipe here.

What is Mountain Trek?

Interested in having this and many other delicious gourmet, spa-cuisine recipes prepared for you while you spend a week invigorating and restoring your health?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you 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:

Spiral Chicken with Mashed Cauliflower and Cranberry

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Spiral Chicken with Mashed Cauliflower and Cranberry

This dish is great any day but makes an especially fantastic holiday meal in lieu of a whole chicken and fixings. The savory mushroom stuffing coils through the rolled chicken to produce spiral discs when sliced. Guests will think you have made an exceptional effort, but the preparation is actually simple. We think of it as elevated comfort food.

INGREDIENTS (Serves 4)

  • 4 small chicken breasts (organic, free-range)

Mushroom filling

  • 2 cups mushrooms, grated
  • 1 cup carrots, grated
  • 1 cup zucchini, grated
  • 1/4 cup red onion, chopped finely
  • 2 tsp. flax oil
  • 1 Tbsp. olive oil
  • 2 tsp. tamari or Braggs
  • 1/2 tsp. Dijon mustard
  • pepper pinch
  • 1 cup bone broth

Mashed Cauliflower

  • 1 1/4 cup cauliflower, chopped
  • 3/4 cup sweet potato, cubed
  • 1 clove of garlic, chopped
  • 1/8 tsp salt

Cranberry Sauce

  • 1/2 cup cranberries, cooked
  • 1 tsp lime juice
  • 1/4 tsp lime zest
  • 3 tbsp orange juice
  • 1 tsp orange zest
  • 1/2 cup red wine
  • 1 tsp sage

Gravy (optional)

  • 1 extra cup chicken bone broth

PREPARATION

  1. Heat the oven to 375°F.
  2. Prepare the chicken by slicing the thickness of the breast laterally almost all the way through and opening it up. Pound it with a tenderizer until it makes a thin but still firm “crepe”.
  3. Combine the mushrooms filling ingredients in a large pan and sauté until cooked down and the flavors are combined. Drain off any liquid and save. Cool to room temperature.
  4. Spread ¼ of the mushroom filling over each breast and roll from one end to make a log.
  5. Place the log on a sheet of tinfoil, secure the ends by tucking them in, and bake for 40 minutes.
  6. Meanwhile, boil the cauliflower, potato, garlic, and salt in the water until soft, then drain and return to pot.
  7. Mash until smooth and keep warm.
  8. (If you’d like a little gravy sauce with this dish take the reserved liquid from the mushroom stuffing and thicken with a bit of organic flour or arrowroot powder, being sure not to let lumps form). Add extra bone broth as needed.
  9. Prepare the cranberry sauce by simmering the ingredients together for about 15 minutes then cool and mash.
  10. Unwrap the chicken when it’s baked and slice the roll to create spiral rounds. Stack the rounds or lean them, domino-style.
  11. Drizzle the mushroom “gravy” over the chicken, and serve with cauliflower and cranberry.

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:

Smoky Pumpkin Chili with Organic Beef

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Pumpkin Chili with Organic Beef

Pumpkin might not be an obvious addition to chili, but we find it gives body. On cool days, pumpkin chili really hits the spot with the smoky, spicy flavors. Serves 4.

INGREDIENTS

  • 5 cup beef stock
  • 2 cup canned, diced tomatoes
  • 1 cup canned pumpkin
  • 1 cup carrot, diced
  • 1 cup celery, diced
  • 1 1/2 tbsp chili powder
  • 1/2 cilantro, chopped
  • 4 cloves of garlic, minced
  • 1/2 cup fire roasted tomatoes, canned
  • 1 1/2 tbsp ground cumin
  • 1 cup kidney or black beans, cooked
  • 1 1/2 tsp lime juice
  • 1 tsp liquid smoke
  • 1 tbsp oil
  • 1 tsp onion powder
  • 2 cup onions, diced
  • 1/2 tbsp oregano
  • 1.5 lbs organic ground beef
  • 1 tsp paprika
  • 3/4 tsp pepper
  • 1/2 cup peppers, diced
  • 1/2 tbsp salt
  • 4 oz tin canned green chilies

PREPARATION

  1. Saute the ground beef in a soup pot, then drain off any fat.
  2. Add the remaining ingredients, except cilantro and lime juice, and simmer until vegetables are well cooked.
  3. Mix in the cilantro and lime towards the end.

Yogurt Marinated Chicken with Massaged Kale

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Yogurt Marinated Chicken with Massaged Kale

This chicken dinner dish is bursting with traditional eastern flavors, but packs a modern healthy punch. Served with a massaged kale salad, this recipe is a balanced, healthy meal that is high in protein and vitamins, and low in carbs and calories. The yogurt marinated chicken is juicy and flavorful, while the kale salad is light and fresh. We recommend serving it with a dollop of Raita, and a side of sweet potato spears baked in avocado oil. Serves 4.

INGREDIENTS (Serves 4)

  • 1.5 lbs skinless, boneless free-range organic chicken breasts

Marinade Ingredients:

  • 1 cup plain whole-milk yogurt or plain Greek yogurt
  • 3 cloves of garlic, coarsely chopped
  • 3/4 cup English cucumber, sliced lengthwise then chopped
  • 1/2 cup fresh cilantro leaves and stems, coarsely chopped
  • 1 fresh ginger, peeled and chopped into 1″ piece
  • 1/2 tbsp fresh lime juice
  • 1/2 tbsp garam masala spice
  • 1/2 large onion, coarsely chopped
  • 1 tsp olive oil
  • pinch of cumin

Massaged Kale Salad Ingredients

  • 1 medium bunch of black or curly kale
  • 1 tbsp olive oil
  • 1/2 lemon, juiced
  • 1 tsp sea salt
  • 2 carrots, grated
  • lemon squeeze
  • 1 orange, peeled segmented
  • salt pinch
  • 1/2 tsp freshly ground black pepper
  • 2 tbsp seeds, toasted pumpkin, sesame, or pomegranate

Optional Ingredient:

  • 2 tbsp Raita

PREPARATION

  1. Clean and dry the chicken and place in a large ziplock bag or a glass dish.
  2. Combine the yogurt with all of the marinade ingredients in a food processor and blend until smooth. Pour yogurt mixture over chicken, seal bag, and turn to coat – or toss the chicken with the marinade in a dish and cover.
  3. Marinate chicken in the refrigerator for at least 3 hours or overnight.
  4. Meanwhile, prepare the kale by washing it and removing the tough stems and veins. Cut or shred into small pieces and allow to dry.
  5. Combine the lemon juice, 1 tablespoon of the olive oil, and salt with the kale. Massage with your hands or mash with a wooden spoon.
  6. Allow the kale to sit 15 minutes, or up to an hour, stirring and mashing a few more times.
  7. Squeeze some lemon juice on the carrots and toss.
  8. Combine this mixture with the kale and drizzle with the remaining olive oil, a pinch of salt, and black pepper to taste. Add another spritz of oil if the mixture seems dry.
  9. Top with toasted pumpkin or sesame seeds, and the orange segments.
  10. Heat a gas grill to medium-high. Spray grates with oil. Scrape excess marinade off chicken. Grill chicken, turning once, until browned and cooked through.

 

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning hiking-based 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:

Golden Almond Butter Dip Recipe

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Golden Almond Butter Dip

This dip is incredibly easy to make and wonderful with raw vegetables for a healthy mid-morning or afternoon snack. You can also turn it into a salad dressing or sauce for cooked vegetables—just dilute with a little rice vinegar or lemon juice and water. If you are serving as a dip, sprinkle with a bit of chopped roasted almonds or seeds. Serves 4.

INGREDIENTS

  • 1 tbsp Bragg’s Liquid Aminos or soy sauce
  • 1/8 tsp cayenne pepper
  • 1 tsp crushed, minced garlic
  • 1 tsp curry powder
  • 2 tbsp nutritional yeast flakes
  • 3/4 cup organic smooth almond butter
  • 1 tbsp rice vinegar
  • 1/4 tsp salt (add salt to taste if needed)
  • 1/4 tsp vegetable broth powder
  • 3/4 cup water

PREPARATION

  1. Combine all dip ingredients in a blender, purée until smooth, and chill until needed.

View and download the recipe here

Mountain Trek Granola Breakfast Bowl

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Healthy Breakfast

 

This easy-to-make, yet packed full of nutrients and protein, breakfast recipe starts with a base of plain greek or regular yogurt, followed by our cinnamon granola, and then topped with your favorite fruit or phytonutrient-rich berry. Breakfast is a vital component of your balanced health—this one will certainly fuel your energy needs for the morning. We recommend eating breakfast within 30 minutes of waking, so prep your granola the day before. Use any other type of rolled grains, seed, and nuts for variety.

Serves 4. Takes 50 minutes.

INGREDIENTS (Serves 4)

  • 1 1/2 cups organic long rolled oats
  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1/4 cup slivered almonds
  • 1/4 tsp almond extract
  • 1/4 tsp pure vanilla extract
  • 2 tsp coconut oil
  • 2 tsp maple syrup
  • 1/2 tsp cinnamon
  • 2 cup fresh berries or fruit of choice
  • 1/2 cup plain yogurt (Greek or regular)

PREPARATION (50 minutes)

  1. Preheat your oven to 325°F.
  2. Mix oats, seeds, and nuts together in a bowl.
  3. Briefly warm the almond extract, vanilla, coconut oil, maple syrup, and cinnamon in a saucepan and pour over the nut/grain mixture. Coat well, then spread out on an oiled baking sheet.
  4. Bake for 45 minutes until lightly toasted. Stir every 15 minutes to toast evenly. Cool before storing in airtight container.
  5. To serve, layer the granola in a glass or bowl with yogurt and fresh berries or fruit.

 

What is Mountain Trek?

Mountain Trek is an award-winning health retreat immersed in the lush nature of British Columbia. Our one or two-week program—featuring daily hiking, yoga, exercise classes, time in our state-of-the-art spa, and of course, delicious, healthy cuisine—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:

Our Nutritionist’s Favorite Pre- and Post-Workout Snacks

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a person tying up their running shoes

We know how critical what we eat is in energy management: Making sure to plan snacks well will make sure you’re properly fueling your body and optimizing your nutrient intake! One of the questions we most often hear is when and how to snack, especially before and after workouts. Our head of nutrition, Jennifer Keirstead, offers some tips below for making the most of your workouts with strategically timed snacking.

Related Article: Top 5 On The Go Snacks

Pre-Workout: Fruit + Protein Source

Says Jenn: “Pairing a piece of fruit with a protein source is a fantastic pre-work snack. The sugars in the fruits act as a quick energy source, and since protein digests a little slower, combining these two helps stabilize blood sugar levels — this supports longing lasting energy (for example, an apple with almonds). Or try a homemade Coconut Apricot Bliss Ball!

Do your best to consume a small snack within an hour pre-workout — this way you’ll be sure to have quick energy available to burn.”

Post-Workout: Fruit or Vegetable + Protein Source

“Post-workout snack is similar to the pre-work snack. Either a fruit or veggie, paired with a source of protein. An excellent example would be a sugar snap peas with a hard-boiled egg.

A smoothie is another great option for post-workout — try mixed berries with cashew butter. Eating every 3-4 hours will support energy not just for exercise, but for sustaining energy levels throughout the day.” Click here to learn more about our approach to nutrition.

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:

Skewered Greek Chicken on Portobello Mushrooms with Artichokes

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Skewered Greek Chicken on Portobello Mushrooms with Artichokes

This chicken dish would normally work well with potatoes but here we’ve reduced the starch by including tasty artichokes instead. There’s no doubt it’s an earthy meal so we suggest pairing it with a Greek salad to lighten things up and give color. Serves 4 Chicken Breasts – 16-20 ounces free-run chicken

Marinade

  • 2 tablespoons grapeseed oil and olive oil mixed
  • 1 tablespoon tamari or soy sauce
  • 1 ¼ tablespoons lemon juice, fresh
  • 1 teaspoon dried oregano
  • 4 skewers (metal or bamboo)
     
  • 4 small whole Portobello Mushrooms oil spray
  • 1 teaspoon olive oil
  • 1 cup canned artichoke hearts, cut in three pieces
  • 1 cup red onions, chopped in thin crescents
  • 1 lemon, in 4 wedges

Method

  1. Cut chicken in approximately 1 ¼” pieces –not too small as they will dry out on barbecue.
  2. Prepare marinade by blending the ingredients well and pouring over the cut chicken.
  3. Marinate for 2 hours.
  4. Meanwhile, if you are using them, soak the bamboo skewers in water during this time.
  5. Skewer marinated portioned chicken and set aside.
  6. Prepare mushrooms by lightly spraying with oil and baking on a cookie sheet for 20 minutes at 350 degrees.
  7. Meanwhile, grill the chicken on a barbecue (or these may be baked in the oven with the mushrooms).
  8. Put the finished chicken in the oven with the mushrooms and turn the oven off.
  9. Quickly sauté artichokes and onions and cover with lid to steam until soft
  10. Place artichoke mixture on plate – lay the portobello next to it. Lay chicken skewer across the artichokes with a wedge of lemon.

To download more Mountain Trek recipes and to get the shopping list for this recipe, download our Health Guide in Your Pocket App now. 

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Malaysian Lime Coconut Scallops/Whitefish

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This recipe is full of Malaysian influence; peppery cilantro, zesty lime all coated around succulent scallops or whitefish of your choice, and served with crisp vegetables. This dish is delicious and healthy.

INGREDIENTS (Serves 4)

  • 1 t virgin coconut oil 
  • 1 t sesame oil
  • 1 t ginger, grated or minced
  • 3 cloves garlic, minced 
  • 1 bunch green onions, sliced thin (whites and greens separated)
  • 1/8 t Chinese five spice
  • 1 T Braggs liquid aminos or Tamari 
  • 1 C canned coconut milk 
  • 4 portions white fish (such as halibut, mahi-mahi, or swordfish) or scallops 
  • 4 baby bok choy, quartered 
  • 1 C red onion, sliced thin
  • 1 C red bell pepper, sliced thin 
  • About 20 snap peas
  • 1 t virgin coconut oil
  • 2 T fresh cilantro, chopped fine
  • 1 lemon, zest
  • 1 lime, zest and juice
  • Salt to taste

PREPARATION

  1. Sauté ginger, garlic, green onion whites, and Chinese five-spice in oils
  2. Add coconut milk, and liquid aminos or soy and bring to gentle simmer 
  3. Reserve half of the sauce and set aside
  4. Add the fish or scallops to the simmering sauce to poach
  5. Meanwhile get a wok or large sauté pan very hot, add cooking oil and flash fry bok choy, red onion, red bell pepper, and snap peas
  6. Season vegetables to taste and place on serving dish
  7. When fish or scallops are cooked through, place on top of vegetables
  8. Add reserved sauce back to the remaining cooking sauce, add cilantro, lemon and lime zest, and lime juice, and salt to taste, and pour over seafood and vegetables
  9. Garnish with green onion greens

 

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: