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Homemade Bone Broth

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

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:

Japanese Umami Beef Soup

We recently developed this soup in an effort to bring more flavors of the east to our menu. As a base, it uses chickpea miso, which delivers some sweetness but is balanced by the sesame, tamari, and sake. We’ve included shiitake mushrooms, arame seaweed and edamame beans for a great nutritional profile.

Servings: 6

Time: 20 min

INGREDIENTS (Serves 6)

  • 1 tbsp olive oil
  • 1 tbsp sesame oil
  • 1 tbsp Braggs amino acids or tamari
  • 1 1/2 tbsp fresh ginger, minced
  • 4 tsp cloves of garlic, minced
  • 1 cup shiitake mushrooms, sliced
  • 1 cup onions, cut lengthwise
  • 1 cup carrots, cut into matchsticks
  • 1/2 cup celery, chopped on diagonal
  • 2 cups napa cabbage, thinly sliced
  • 5 tbsp chickpea miso paste
  • 4 cup beef stock or bone broth (for heartier soup)
  • 1-2 cups water
  • 1 tbsp rice vinegar
  • 1/4 cup sake
  • 1 1/2 cup edamame soybeans, without pods
  • 1/2 cup smoked tofu, diced
  • 1/2 cup arame seaweed
  • 20 oz. striploin beef, cleaned, fat removed, cut into ¼” thick small strips.

PREPARATION (20 min)

  1. Bring a pot of water to boil.
  2. Meanwhile, prepare the shitake mushrooms, onions, carrots, celery, cabbage, ginger, and garlic.
  3. Also while the water is coming to a boil, prepare the striploin beef and set aside.
  4. Once boiling, pour the water into a large bowl and add the arame seaweed. Set aside and let soak for 20 min to rehydrate.
  5. Heat the olive and sesame oil in a large pot on medium-high.
  6. Add all ingredients from step 2 (vegetables + ginger + garlic)  and the Braggs to the pot. Saute until soft.
  7. While the vegetables are cooking, blend the miso with beef stock/bone broth, vinegar, and sake in a large pot and heat. This is your soup broth.
  8. Add vegetables (once cooked), tofu, and edamame to the soup broth and simmer at a low temperature for 10 minutes. Add water as desired for preferred thickness.
  9. Meanwhile, using your vegetable pot, stir fry your beef in olive oil with a splash of sesame oil and Braggs until slightly browned. Add to soup once cooked.
  10. Drain the seaweed. Add atop the soup before serving.
  11. Enjoy.

 


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:

The Kootenay Bowl With Herbed Tofu

Colorful bowl of organic greens, baked tofu, fresh tomatoes, cabbage and grated carrots and garnished with crushed nuts.

Named for the invigorating, fresh, and health-inspiring lake which our British Columbia lodge overlooks, this healthy dinner bowl shares the same attributes. The Kootenay Bowl with Herbed Tofu recipe makes a great lunch, but treat the tofu as a cutlet and this recipe becomes a satisfying dinner packed full of protein and nutrients. Guests absolutely love the crunch of the vegetables with the smooth, creamy sauce. To make this bowl even more filling, add cooked quinoa or whole grain brown rice to the bottom of your bowl.

Serves 4.

Ingredients (Serves 4)

Tofu:

  • 2 cups tofu, cubed
  • 1 tsp Braggs liquid aminos
  • 1 tsp olive oil
  • 2 tsp fine, dried herbs, such as thyme, oregano, rosemary and/or basil

Bowl:

  • 1 cups beets, grated
  • 1 cups carrots, grated
  • 1 cups almonds, toasted
  • 2 cups spinach leaves
  • 3/4 cup sunflower sprouts or sprout of your choice

Dressing:

  • 1 cup nutritional yeast flakes
  • 3/4 cup water
  • 1/4 cup Braggs liquid aminos
  • 1/2 cup apple cider vinegar
  • 2 tbsp tahini paste
  • 2 tbs almond butter
  • 2 tbs fresh ginger
  • 2 cloves garlic, crushed
  • 1/2 cups olive oil

Method:

  • Sauté tofu cubes in a skillet with the oil and liquid aminos, and coat with the herbs when nearly done. If you like heat, add a pinch of dried, ground chilies.
  • Combine nutritional yeast flakes, water, Braggs liquid aminos, apple cider vinegar, tahini, almond butter, ginger, and crushed garlic in blender to prepare the dressing. Add oil in a steady stream while blending. (You will have leftover dressing to use again)
  • Assemble 4 bowls, starting with spinach leaves and topping with beets, carrots, almonds, sunflower sprouts, and sautéed tofu cubes.
  • Drizzle bowls with warmed dressing and enjoy!

A Full Day of Spa Cuisine Recipes

Spa-CuisineThere has been a lot of talk about “spa cuisine” in the past year and some people are questioning just exactly what the phrase means. Some assume it’s vegetarian or flavorless or served in tiny qualities. Others wonder if it’s new-age “superfood” or supplemental vitamins. In actual fact, spa cuisine can include meat, it’s delicious and, at Mountain Trek, it’s served in perfect portions at the right times during the day so your body doesn’t crave non-essential foods. From a scientific perspective, spa cuisine utilizes the natural elements, nutrients, and minerals in food to assist the body so that it can function at an optimal level of vitality. In layman’s terms, it looks colorful and tastes delicious! You’ll find little-to-no processed or refined ingredients in spa cuisine, and in many instances, a lot of what you’ll be consuming is locally grown or raised and seasonally appropriate. At Mountain Trek, you’ll discover that every single one of our meals is well-balanced and amazingly tasty. In fact, we have an on-site nutritionist who ensures the ideal amount of protein, carbohydrates, fruits, and vegetables are consumed throughout the day, and at specific times of day, while our chef is always discovering new and delicious ways to prepare the dishes. To learn more about meal composition and timings read our Healthy Eating Tips blog. But if you’re looking for a daily sample of delicious spa cuisine, we’ve included three recipes below for breakfast, lunch, and dinner. Bon Appétit!

Breakfast

Manna Bread Breakfast RecipeManna Bread Breakfast

Manna Bread is made with whole sprouted grain berries and pure water – a far cry from the heavily processed bread you find in most supermarkets. Manna bread can come in rye or multigrain or varieties and is available at your local health food store. Loaves tend to be smaller but that’s because Manna Bread is more dense and filling. At Mountain Trek, we’ll typically serve men three half-inch slice in the morning while women receive two slices. Women’s portion – serve with:

  • 2 slices smoked cheese (equaling ½ oz. or 14 grams)
  • 2 slices avocado
  • 3 slices tomato
  • 1 tbsp almond butter
  • Alfalfa sprouts

Men’s portion – serve with:

  • 3 slices smoked cheese (equaling ¾ oz. or 21 grams)
  • 3 slices avocado
  • 3 slices tomato
  • 1 tbsp almond butter
  • Alfalfa sprouts

Lunch

Kootenay Mushroom Barley Lentil Soup

Kootenay Mushroom Barley Lentil Soup

This recipe tastes best when you use freshly picked mushrooms from the forest floor, like we do at Mountain Trek. Whatever mushrooms you use, though, this recipe (which serves 4) will be sure to delight and fulfill.

Ingredients:

  • 1 ¼ cup yellow onions, diced
  • 2 cloves garlic, chopped
  • 1 tbsp butter
  • 1 tsp grapeseed oil
  • 2 cups mushrooms, sliced
  • 1 cup celery, sliced
  • 1 cup carrots, finely chopped
  • 2 cup spinach
  • 1/3 cup barley
  • 2 ½ tbsp red lentils
  • 2 ½ tbsp sherry
  • ¾ tsp fresh rosemary
  • ¼ tsp black pepper
  • ¾ tsp paprika
  • ¾ tsp salt
  • ½ tsp thyme
  • 3 ½ cups veggie stock
  • 1 whole bay leaf
  • 2 ½ tbsp parsley
  • ½ tbsp Bragg’s or tamari sauce
  • 2 tbsp flax oil
  • 1/8 tsp cayenne

Directions:

  • Heat oil and butter in a large soup pan.
  • Add onions, celery, carrots, and sauté until translucent.
  • Add mushrooms and garlic and sauté until translucent.
  • Add barley, lentils and spices and sauté for 10 minutes.
  • Add stock and let cook over medium heat for approximately 30 minutes or until the barley is done.
  • Add Bragg’s, sherry, flax oil, and parsley.
  • At Mountain Trek, our portions are typically two cups for men and 1.5 cups for women.

Dinner

The Kootenay Bowl

The Kootenay Bowl

This easy-to-make dish is as colorful as it is delicious. It serves four.

Tofu + Marinade:

  • 1 ½ blocks (600 grams) herbed tofu, cubed. (By freezing, thawing, and then squeezing the excess water from the tofu its texture changes, allowing it to absorb the marinade.)
  • 2½ tbsp tamari
  • 2½ tbsp grapeseed oil
  • 2½ tbsp apple cider vinegar
  • ½ tsp garlic powder
  • ¼ – ½ tsp. rosemary powder
  • Blend the above ingredients and marinate cubed tofu in it for at least 2 hours before cooking.
  • Reserve some marinade for cooking tofu.

Dressing:

  • 2 tbsp nutritional yeast flakes
  • 2½ tbsp water
  • 2½ tbsp tamari sauce
  • 2½ tbsp apple cider vinegar
  • 1 large clove garlic, minced
  • 2 tbsp grapeseed oil
  • 1 tbsp tahini Blend above ingredients and serve on the side.

The Bowl:

  • ½ cup quinoa cooked in 1 ¼ cup water
  • 4 cup mixed greens
  • ½ cup beets, grated
  • ½ cup carrots, grated
  • ½ cup red cabbage, shredded very fine
  • 4 large cherry tomatoes, halved 2 tbsp sunflower seeds, toasted 4 pinches alfalfa sprouts
  • Rinse quinoa well and cook until tender (about 12-15 minutes).
  • Sauté tofu in a small amount of the marinade until browned on all sides.
  • Place greens on the bottom of each bowl, put quinoa on top of that, then add rows of carrots, beets, and red cabbage.
  • Sprinkle with sunflower seeds; add tofu, sprouts, and tomatoes.
  • At Mountain Trek we serve the following portions: women receive 7 cubes of tofu, 1/4 cup of cooked quinoa and 1 1/2 tbsp of dressing; men receive 9 cubes of tofu, 1/3 cup cooked quinoa and 2 tbsp of dressing.

To find more Mountain Trek recipes and to get the shopping list for these recipes, download our Habits 2 Health App now.

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Manna Bread Sandwich

Enjoy our Manna Bread Sandwich recipe with the ingredients you love. This gluten free lunch is a great way to enjoy a guilt-free lunch.

Mulligatawny Curried Coconut Chicken Soup

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: