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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:

Butternut Squash, Black Bean, and Chicken Enchiladas

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:

Moroccan Lamb Tagine With Cauliflower Couscous

INGREDIENTS (Serves 4)

Lamb Tagine

  • 2 lb. boneless lamb shoulder, excess fat trimmed, cut into 1″ pieces Sea salt and pepper to taste 
  • 2 Tbsp. grapeseed oil
  • 1 large yellow onion, chopped
  • 1½” piece fresh ginger, peeled, finely grated
  • 4 garlic cloves, thinly sliced
  • 2 bay leaves
  • 3 Tbsp. tomato paste
  • 1 ½ tsp. ground cinnamon
  • 2 tsp. ground cumin
  • ½ tsp. crushed red pepper flakes
  • 2 tsp. ground turmeric
  • 2 tsp. ground coriander
  • 2 tsp. Paprika
  • 1 can diced tomatoes
  • 6 cups water
  • Zest of one small orange
  • ¼ cup golden raisins, chopped prunes or sliced dried apricots ¼ cup slivered almonds, toasted
  • ½ small red onion, thinly sliced
  • 1 cup mint leaves, torn
  • Juice of ½ a lemon

Cauliflower Couscous

  • 1 large head or 2 medium heads of cauliflower, stems and leaves removed. 1 Tbsp olive oil 
  • 1 tsp. Turmeric
  • ½ tsp. Cinnamon
  • ¼ cup slivered almonds, toasted
  • Cilantro
  • Salt to taste

PREPARATION

Lamb Tagine

  1. Pat lamb dry with paper towels, then season on all sides with salt and pepper. Let sit at room temperature for 1 hour. 
  2. Heat oil in a large Dutch oven or other heavy pot over medium-high. Working in batches, cook lamb, turning occasionally, until browned on all sides. Using a slotted spoon, transfer lamb to a plate. Add yellow onion and 2 Tbsp. water the pot and cook, stirring occasionally and scraping browned bits from the bottom of the pot, until the onion is slightly softened, 8–10 minutes. Add ginger, garlic and bay leaves. Cook, stirring occasionally, until garlic is softened.
  3. Return lamb to pot and add tomato paste, cinnamon, cumin, red pepper flakes, turmeric, paprika, and coriander. Cook, stirring occasionally, until mixture is fragrant and tomato paste has darkened and is beginning to stick to the bottom of the pot. Add in orange zest, diced tomatoes, and water and bring to a boil. Reduce heat to medium-low and bring to a bare simmer. Cover partially with lid and cook, stirring occasionally, until lamb is tender and liquid has thickened, 2-3 hrs. About 30 mins before it is done, add in dried fruit and half of the slivered almonds. Stir. When tagine is at the desired thickness and lamb is tender, remove from heat; taste and adjust seasoning with salt.
  4. Toss red onion and mint in a small bowl. Squeeze out the juice from lemon over the mixture, season with salt.

Cauliflower Couscous

  1. Pulse the cauliflower in a food processor to the texture of couscous. Transfer to a mixing bowl and toss with olive oil, salt, and spices. Spread out onto lined baking sheets, no more than ½” thick. Bake at 400-425 for 20-30 minutes (stirring occasionally). The cauliflower should start to brown a little on top and around the edges. Toss in half of the toasted almonds and the juice of ½ of a lemon.

To Serve

  • Serve the lamb tagine on a bed of cauliflower couscous topped with the onion and mint salad. Garnish with fresh cilantro, chopped almonds, and sliced dried apricots.

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:

Huevos Rancheros – A Fast & Delicious Recipe

Healthy Huevos Rancheros Breakfast

A delicious and healthy breakfast, these Mexican Huevos Rancheros will spice up your typical morning routine. Packed with natural protein, healthy fats, and vitamins, this dish can also be accompanied by a dollop of brown rice for even more lasting energy. Served atop cassava flour tortillas, which are derived from grinding cassava, a gluten-free, low-glycemic index root vegetable rich in vitamin C, this meal is a wonderful, healthy start to your day.

INGREDIENTS (Serves 2-4)

  • 1/2 cup onions
  • 1/2 cup cooked pinto or black beans
  • 1 tsp cumin
  • 1 dash of salt
  • 1 chipotle Tabasco sauce (or favorite hot sauce) dash
  • 1 garlic clove
  • 4 oz diced canned tomatoes
  • 2 oz tinned tomato sauce
  • 1/2 tsp chili powder
  • 2 Tbsp green chilies
  • 1/4 cup cheese, grated (crumbled queso fresco, feta, or other favorite)
  • 1 avocado
  • 2 Tbsp cilantro leaves – chopped finely
  • 4 large eggs
  • 4 cassava flour tortillas

PREPARATION

  1. Sauté half of the onions with the cooked beans, adding cumin, a dash of salt, and a dash of the chipotle sauce. When cooked through, mash and set aside, keeping warm.
  2. Sauté the remaining half of the onion in a small amount of water with the garlic, tomatoes and tomato sauce, chili powder, green chilies, and chipotle.
  3. Scramble or fry the eggs.
  4. Pan fry tortillas until crispy (desired level of crispiness).
  5. Place the tortilla on the plate and layer the bean mixture over the top. Next, layer the egg, and then place the sauce over the top.
  6. Sprinkle with grated cheese.
  7. Garnish with avocado slices and minced cilantro.

 


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:

Black Bean Brownies

black bean brownies stacked with a walnut

These black-bean grain- and flour-free brownies will curb any dessert craving, and couldn’t be any easier to make. You will never believe these brownies are made with black beans, and neither will the kids! Our nutritionist Jenn brings these to parties and they are always a hit. With the 90-95% dark chocolate and raw honey, these brownies take use sugar in an intelligent way, maximizing sweetness but maintaining a low sugar profile.

Ingredients

  • 1/2 c soft-cooked black beans, drained well
  • 1/3 c virgin coconut oil, melted
  • 1/2 c unsweetened cocoa powder
  • 1/2 c 90-95% dark chocolate, chopped up into 1/4 inch pcs.
  • 1/8 tsp. pink salt
  • 2 tsp. pure vanilla extract
  • 1/3 c walnuts, finely chopped
  • 2/3 – 1 c raw honey (depends how sweet you want them)
  • 3 large eggs, lightly beaten

Preparation Method

  1. Preheat oven to 350°. Grease an 8×8 glass dish liberally with coconut oil.
  2. Place all but the final 3 ingredients (eggs, chopped up chocolate, and walnuts) into a blender or food processor and blend until smooth.
  3. Fold in the remaining ingredients.
  4. Pour into the pan and bake for about 30 minutes.
  5. Let cool – the texture actually changes as they cool off, getting more “fudgy.”

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:

No Noodle Lasagna

While a noodle-less lasagna may conjure visions of an unstructured mess, we find this healthy dinner dish to be amply supported by delicious layers of thinly-sliced zucchini, squash, and eggplant. Layered between these nutritious vegetables that we often overlook is mushroom, swiss chard, roasted red peppers, and cheese. We’ve provided the recipe for our delicious homemade Red Wine Tomato Sauce, but you can also use a quality organic store-bought sauce if you are short on time. Serve with a simple green salad on the side to round out your meal. Enjoy!

Ingredients (Serves 4)

Red Wine Tomato Sauce (optional—can use store-bought sauce)

  • 2 ½ tablespoons olive oil
  • 1 cup onion, diced
  • 4 teaspoons garlic, minced
  • 1 teaspoon dried basil
  • 1 teaspoon oregano
  • 4 teaspoons fresh rosemary, chopped
  • 2 teaspoons ground fennel
  • ¼ teaspoon sea salt
  • ¼ teaspoon pepper
  • ½ cup red wine
  • 4 cups canned organic tomatoes, blended
  • 3 tablespoons balsamic vinegar
  • 2 teaspoons honey

Lasagna Filling

  • 1 eggplant, sliced into 1/4″ slices lengthwise
  • 2 zucchinis, sliced into 1/4″ slices lengthwise
  • 1 large or 2 small butternut squash, sliced into 1/4″ slices
  • 1 ½ cup mushrooms, sliced
  • 1 tablespoon of oil
  • 1 large clove garlic, minced
  • 1 tablespoon white wine
  • 1 cup white cheddar cheese, or mozzarella
  • ¾ cup cottage cheese
  • 1 egg
  • 2 tablespoons parmesan – grated
  • Pinch of nutmeg
  • ½ cup swiss chard – chopped
  • ½ cup roasted red pepper- chopped (if from a jar, drain thoroughly)
  • 1 cup sharp cheese or parmesan – grated
  • 2/3 cup pitted olives- ground into a tapenade (optional topping)
  • 2 cups salad greens (optional side)
  • olive oil and balsamic vinegar for drizzling (optional for side salad)

Preparation Method

  • Prepare the red wine sauce by sautéing olive oil, onions, garlic, and all herbs, salt, and pepper in a saucepan until translucent.
  • Deglaze with the wine, then add tomatoes, honey, and vinegar and heat through to simmer for 5 minutes and then set the sauce aside.
  • For the lasagna, start by slicing the eggplant, zucchini, and squash into 1/4″ thin pieces, lengthwise.
  • Lightly spray the eggplant, zucchini, and squash with cooking spray or brush with oil and bake on a baking sheet for 7-8 minutes.
  • Meanwhile, sauté the mushrooms in oil and garlic, then deglaze the pan with the white wine.
  • Beat the cottage cheese with the egg, parmesan, and nutmeg. Set aside to be included in the lasagna.
  • Put 4 tablespoons of your red sauce in the bottom of an 8 x 8 baking dish.
  • Layer in sequence: 4 slices of eggplant / mushrooms and red pepper / red wine sauce – 1 cup / swiss chard / cottage cheese mixture -1/2 cup / zuccini / red wine sauce -1 cup / cheddar cheese or mozzarella / butternut squash / red wine sauce- 1 cup/ sharp cheese.
  • Bake at 375 degrees for 40 minutes.
  • Top with olive tapenade, and serve with a side of greens drizzled with oil and vinegar.

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:

Greek Chicken and Feta Soup

bowl of soup with garnish and napkin

Our Greek Chicken and Feta Soup is an incredibly healthy soup and a wonderful mix of protein, fiber, and vitamins. It makes a great lunch or dinner and the recipe can be multiplied for batch cooking. Top your soup with fresh feta to add a layer of depth to this soup’s flavor profile.

At Mountain Trek, we bow down to soups as the ultimate trail lunch. Warming your soup up and putting it in a thermos (double-walled & vacuum-sealed is ideal) before heading out to the trail will keep it nice and hot, and since it’s a cooked item (vs. something like a raw salad or sandwich), digestion is expedited, allowing you to take in ample calories without the risk of cramping. Also, if you are hiking in the spring or fall, a warm soup half-way through your hike is just the ticket.

INGREDIENTS (Serves 4)

  • 16-20 oz chicken breast
  • Olive oil
  • ¾ c. onion, diced
  • 1 c. celery, diced finely
  • 4 tsp garlic, minced
  • 1 ½ c. zucchini, diced
  • 1 c. grated carrots
  • 2 tbs. minced fresh parsley
  • 1 ½ c. diced Roma tomatoes
  • 3 c. fresh baby spinach
  • 1/4 tsp. salt
  • 1 Tbsp. oregano
  • 1 pinch black pepper
  • 1 bay leaf
  • ¼ c. white wine
  • 4 c. veggie or chicken stock
  • ¼ c. feta cheese crumbled – 1 Tbsp. per serving

PREPARATION

  1. Preheat oven to 375.
  2. Rub your chicken in olive oil and bake until cooked through (internal temp of 165 F). Meanwhile,
  3. In a large soup pot sauté oil, onions, garlic, celery, oregano, salt, & pepper until onions are translucent.
  4. Add white wine, cook for 5 minutes more.
  5. Add zucchini, carrots, tomatoes, spinach, stock, and bay leaf; simmer 45 minutes. Add cooked chicken and fresh parsley.
  6. Remove bay leaf before serving.
  7. Serve topped with feta.

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: