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Black Bean Brownies

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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

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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

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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

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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:

Meet Chef Simon Vine & His New Recipes

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Chef Simon Vine makes rutabaga spaghetti with tempeh-almond ‘meatballs’ and a tomato-cashew rosee sauce at Mountain Trek

Chef Simon Vine makes rutabaga spaghetti with tempeh-almond ‘meatballs’ and a tomato-cashew rosee sauce at Mountain Trek

Let’s be real, a large reason you’re coming and/or have come to Mountain Trek is for the food, more appropriately referenced as ridiculously-delicious, organic spa cuisine, that just so happens to be calorie-controlled to reset your metabolism. But who’s the mastermind behind our nourishing meals and snacks? Who is this menu-Einstein we all want to take home with us?

This year, we’re excited to introduce Simon Vine, Mountain Trek’s very much invaluable Head Chef. Through a rigorous vetting process, we hired Simon to take the reins of Mountain Trek’s meal-creation not just because he’s a wizard in the kitchen, but because he has journeyed through life in a way that closely aligns with our program’s ethos.     

 

Simon Vine Mountain Trek Head Chef

Mountain Trek Head Chef Simon Vine

In 2016, Simon Vine had worked his way up from being Executive Chef at a renowned fishing resort to catering for up to 300 people in the film industry. He was on top of the world. Behind the scenes, however, the 80-hour weeks were causing him to physically and mentally deteriorate. Depleted, Simon moved from Vancouver, Canada, to a remote island. There, he spent six weeks letting go of a stressful, hustle-bustle routine devoid of sleep and healthful food. He recommitted to himself, promising to return to his roots. He yearned for the plant-based, outdoor-oriented lifestyle of his childhood.

Simon and his wife never returned to the rat race; instead, they moved to the Kootenay Mountains. At Mountain Trek, Chef Simon is able to balance work with camping, biking, hiking and skiing, and he has rekindled his appreciation of a wide range of ethnic cuisines and ingredients.

Simon’s meticulously-crafted spa cuisine is both balanced and bold, light and intensely flavorful, and it’s created with the intention of helping others positively change their lives. While he’ll be bringing back many guest favorites this season, he’s also excited to be rolling out a few new dishes; he is, after all, dedicated to elevating our meals, while ensuring they stay within the program’s framework.

He says, “I’ve been busy counting calories and ensuring that we are able to deliver the results people want, without compromising on flavor and quality. We’ve also brought in some new cooking techniques with the addition of a “sous-vide” circulator to our kitchen.”      

Regarding what’s new on the menu, Simon says, “One new dish I’m really excited about is the seared steelhead salmon with parsnip puree, grilled fennel and radicchio salad, and tomato-caper relish. The steelhead we feature is an amazing local British Columbia fish, which is produced sustainably. The beautiful mild flavor of the fish is complemented by the rich sweetness of parsnips, as well as the fresh and bright flavors of the fennel and radicchio salad.” Rounded out with the sweet and tangy bite of the tomato caper-relish, Simon says, “This dish is a winner in my books!”

To whet your whistle just a little more, Simon says, “I’m also really excited about the rutabaga spaghetti with tempeh-almond ‘meatballs’ and a tomato-cashew rosee sauce, which will be accompanied with a kale caesar salad.” He says, “It’s a really healthy and interesting twist on the ultimate comfort food: spaghetti and meatballs.”

Eating isn’t just about curbing hunger pangs–it’s about nourishing a healthy and active body. The Mountain Trek program doesn’t offer a “diet”; instead, we eat seasonal, local, wild and organic foods six times over the course of the day to properly absorb all nutrients and avoid energy crashes. Each meal and snack is individually prepared for your body and your goals for the week, and are free of processed foods, stimulants or toxins, allowing your body to heal and strengthen.  If you feel in need of a health reset, join us for a week of exercising in nature, de-stressing in the spa, and clean eating.

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:

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

Heavenly Orbs Recipe

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Heavenly Orbs_16X9

The name says it all. Nut butter anchors the lightness of coconut, orange and apricot in this delicious snack. This Heavenly Orbs recipe is definitely one that belongs in our Hall of Fame. Makes 8 or 9 orbs.

Ingredients

  • 1/3 cup almond butter
  • 1/8 cup hemp seed butter
  • 1/8 tsp cardamom
  • 1 cup chopped dried apricots
  • 1/3 cup coconut
  • orange juice to moisten
  • 1/8 cup dried cranberries
  • 1/2 tsp powdered ginger
  • pinch of salt
  • 3/4 cup slivered almonds, toasted
  • zest of a small orange

Method

  1. Chop nuts and apricots together finely in a food processor
  2. Add butters and remaining ingredients
  3. Form into balls and refigerate or freeze

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

Download App

 

 

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Black Bean Soup Recipe

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A deep, dark standard, this black bean soup recipe provides plenty of flavor while offering a complete bean and rice protein source. Try it blended for a smoother texture. This recipe for Black Bean Soup serves 4.

Ingredients

  • ¾ cup onions, finely chopped
  • 3 cloves garlic, minced
  • ½ cup celery, diced
  • ½ cup carrots, diced
  • ½ cup yams, diced
  • ½ cup red peppers, diced
  • 1 ½ teaspoon jalapeno pepper, seeded and minced
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon chipotle chili powder
  • 1 teaspoon oregano
  • 1 teaspoon paprika
  • ½ teaspoon coriander
  • 1 tablespoon Braggs amino liquids or soy sauce
  • 1 tablespoon fresh lime juice zest of 1 lime
  • ¾ cup tomato sauce, canned
  • 1 cup diced tomato, canned or fresh
  • 3 cups vegetable stock
  • 2 cups black beans, cooked 1/2 cup cooked rice salt to taste
  • 1 ½ tablespoons cilantro, minced
  • Optional: 2 tablespoons sour cream

Method

  1. Saute diced vegetables until tender in oil.
  2. Add seasonings.
  3. Add tomato sauce, canned tomatoes, stock, and lime juice.
  4. Add cooked beans and rice.
  5. Simmer until flavors develop.
  6. Finish with cilantro garnish and optional dollop of sour cream.

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

Download App

 

 

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