Recipes

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

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)

  • 4—4/5 oz Chicken Breast – cube lightly cook & set aside.
  • 2 Tbs. 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 Tbs. per serving

PREPARATION

  1. In large soup pot sauté oil, onions, garlic, celery, oregano, salt, & pepper until onions are translucent.
  2. Add white wine, cook for 5 minutes more.
  3. Add zucchini, carrots, tomatoes, spinach, stock, and bay leaf; simmer 45 minutes. Add cooked chicken and fresh parsley.
  4. Remove bay leaf before serving.
  5. Serve topped with feta.

Portions

  • Women – 1 ½ c.
  • Men – 2 c.

 

 


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:

Detoxifying Kale and Quinoa Salad

This kale and quinoa salad recipe is gluten-free and packed full of nutrients, omegas, and antioxidants. Quinoa is a complete protein (has all the essential amino acids), high in fiber, a good source of antioxidants, and also has a good omega-3 profile. Kale is a nutrient powerhouse and packed with antioxidants like quercetin and kaempferol. Blueberries and lemon juice are both chelators—compounds that bind to heavy metals and support the elimination of them—furthering the detox benefits of this recipe. Put these all together and you have a nutrient-rich, hearty salad that will leave you feeling healthy and clean.

Serves 4.

INGREDIENTS

  • 2 cups quinoa – cooked in 3 cups water
  • 4 packed cups kale, chopped into bite-sized pieces
  • Juice of 2 lemons
  • 1/4 cup olive oil
  • 1 teaspoon salt
  • 2 cup pomegranate seeds
  • 2 Haas avocado, chopped
  • 1 cup red onion, finely minced
  • 1/4 cup additional olive oil
  • Topped with toasted pumpkin seeds
  • Fresh blueberries
  • Fresh Spinach to bed the salad

PREPARATION

  1. Cook the quinoa in the water.
  2. Meanwhile in a separate bowl, combine the kale, lemon juice, olive oil, and salt. Get in there with your hands and massage the kale so it’s well coated, and set it aside to wilt for at least 10 minutes.
  3. When the quinoa has cooled, transfer the kale mixture, pomegranate seeds, avocado, onion, and additional olive oil to the bowl with the quinoa, and toss well. You can serve immediately or make this salad a day ahead and refrigerate overnight. Top with toasted pumpkin seeds and blueberries.

Meet Chef Simon Vine & His New Recipes

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.

Quick Energy Protein Smoothie -Take a minute for breakfast!

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:

High Protein Energy Smoothie

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

 


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? Learn more about the Mountain Trek Program or email us with your questions: info@mountaintrek.com

Spiral Chicken with Mashed Cauliflower and Cranberry Recipe

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. Serves 4.

INGREDIENTS

  • 1 cup carrots, grated
  • 1 1/4 cup cauliflower, chopped
  • 1 cup chicken bouillon or broth
  • 1 clove of garlic, chopped
  • 1/2 cup cranberries, cooked
  • 1/2 tsp Dijon mustard
  • 2 tsp flax oil
  • 1 tsp lime juice
  • 1/4 tsp lime zest
  • 2 cups mushrooms, grated
  • 1 tbsp olive oil
  • 3 tbsp orange juice
  • 1 tsp orange zest
  • pepper pinch
  • 1/2 cup red onion
  • 1/4 cup red onion, chopped finely
  • 1/2 cup red wine
  • 1 tsp sage
  • 1/8 tsp salt
  • 4 small chicken breasts (organic, free range)
  • 3/4 cup sweet potato, cubed
  • 2 tsp tamari or Braggs
  • 1 1/2 cup vegetable broth
  • 1 cup zucchini, grated

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 and vegetables with the oil, spices, and condiments 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 heat with a little chicken bouillon. Thicken with a bit of organic flour or arrowroot powder, being sure not to let lumps form).
  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.

Smoky Pumpkin Chili with Organic Beef

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

Yogurt Marinated Chicken with Massaged Kale

Our chef, Bonnie, brought this recipe from her café years ago and we still use it. The kale can be served with your choice of dressing but we usually use a cilantro-lime concoction. We’ve included an Indian raita to serve with the chicken and recommend baked squash rings as a bright accompaniment. Serves 4.

INGREDIENTS

  • 2 carrots, grated
  • 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 tsp freshly ground black pepper
  • 1/2 tbsp garam masala spice
  • 1/2 large onion, coarsely chopped
  • 1/2 lemon, juiced
  • lemon squeeze
  • 1 medium bunch of black or curly kale
  • 1 tsp olive oil
  • 1 tbsp olive oil
  • 1 orange, peeled segmented
  • pinch of cumin
  • 1 cup plain whole-milk yogurt
  • salt pinch
  • 1 tsp sea salt
  • 2 tbsp seeds, toasted pumpkin, sesame, or pomegranate
  • 1.5 lbs skinless, boneless free-range organic chicken breasts
  • 3/4 cup yogurt

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 condiments 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 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.