Recipes

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

Overnight Muesli

This healthy breakfast recipe is a winner all-around. It’s healthy, nutritious, and incredibly easy to prepare. And thanks to fresh fruit and all-natural sweeteners like raw honey or natural maple syrup, it’s delicious.

When looking for quick breakfast options, we’re constantly presented with sugar-laden options. The less added sugar the better. Look for less than five to 10 grams per serving when possible. Also, remember that not all sugar is actually called “sugar” on nutrition labels—you also have to look for ingredients like brown rice syrup, tapioca syrup, or corn syrup – anything with “syrup” in the name, or “ose” at the end ie dextrose, maltose, sucrose.

The first ingredient on the label of any muesli or granola you buy should be a whole grain, like oats.

Pro Tip: on a product label, the ingredients are listed in order of predominance, with the ingredients used in the greatest amount first, followed in descending order by those in smaller amounts.

We suggest a mindful approach to building your meals. Consider thinking of your plate or bowl as a whole. Look to eat “Super Plates” that have ideal nutrient ratios. For breakfast, try a ratio of: 1/3 whole grain (complex carbohydrate), 1/3 fruit or vegetable, and 1/3 plant or animal protein.  This recipe covers that ratio perfectly.

Ingredients (Serves 1)

  • ¼ C muesli
  • ½ C Greek yogurt
  • 2 Tbsp. fresh berries
  • 2 Tbsp. almonds
  • 1 tsp. Natural sweetener (raw honey or maple syrup)
  • optional: 1 tsp. hemp seeds and/or chia seeds.

Preparation Instructions

  1. Mix muesli, yogurt, and raw honey/maple syrup in a bowl. Add water to thin as desired.
  2. Let sit overnight.
  3. In the morning, top your bowl with berries and almonds (and hemp seeds and/or chia seeds)

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:

White Winter Vegetable Soup

Eating seasonally ensures you get the freshest ingredients possible. This White Winter Vegetable Soup uses winter vegetables and is sure to not just warm you, but fuel you as well. Leeks are packed full of vitamins, like A, C, and K, and minerals, such as iron and manganese. Our bodies use iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Manganese helps brain and nerve function. Leeks are also a good source of dietary fiber. This recipe is great as both a lunch or a light dinner, this recipe can be easily scaled if you want to make a large batch for family or save leftovers for future meals.

Ingredients (Serves 2)

  • 1 head Garlic
  • Avocado oil (¼ tsp. + ¼ tsp. + 1 tsp. used in recipe)
  • ½ head Cauliflower
  • 2 Parsnips
  • 4 stalks Celery
  • 2 Leeks
  • ½ Shallot
  • 1 bunch Green onion
  • ¼ tsp. Salt
  • 1 quart water
  • 15.5 oz Cannellini beans
  • ¼ C Greek Yogurt

 Instructions

  1. Roast Garlic—Cut top of garlic head off to reveal cloves, drizzle with ¼ tsp. oil, wrap in foil and place in 425 F oven.
  2. Roast Cauliflower— Roughly chop ½ head cauliflower. Place on a parchment lined sheet pan and toss with 1 tsp. avocado oil and ¼ tsp. salt then place in a 425 F oven.
  3. Prep Vegetables—Small dice 2 parsnips, 4 stalks celery, and ½ shallot. Thinly slice 2 leeks. Thinly slice 1 bunch green onion, reserving greens for garnish.
  4. Sauté Vegetable—Sauté vegetables in 1 tsp. avocado oil over medium heat. Once translucent, add 1 tsp. salt and 1 quart water and bring to simmer.
  5. Add Beans—Drain and rinse 15.5 oz Cannellini beans. When parsnips are tender, add beans, and keep on low heat.
  6. Add Roasted Garlic & Cauliflower—Remove garlic after 40 minutes of roasting and open foil packet to cool. When cool to touch, squeeze garlic cloves out of skin and add to soup. Remove cauliflower from the oven when tender and slightly browned and add to soup.
  7. Puree roughly half of soup in a blender or with an immersion blender.
  8. Whisk in ¼ C Greek yogurt, garnish with green onion greens 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 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:

Shakshuka with Sprouted Bread Recipe

Trying to eat healthily for breakfast typically results in a lot of repetition. Break the mold with this Shakshuka, a unique, healthy, and simple breakfast that is packed full of lycopene, a powerful antioxidant. The spiced tomato sauce works as a tasty vessel to cook your eggs in while sprouted bread on the side is perfect for dipping into the sauce and egg. A truly great way to give your tastebuds a break from the ordinary.

Ingredients (Serves 4)

  • Olive oil
  • Liquid Aminos
  • 1/2 red onion
  • 1/2 red bell pepper
  • Garlic (~2 small cloves needed)
  • 1-28oz can crushed tomatoes
  • 1 tsp. cumin
  • 8 eggs
  • 4 slices sprouted bread

 Instructions

  1. Small dice 1/2 red onion and 1/2 red bell pepper. Mince garlic (4 Tbsp. needed).
  2. Sauté onion, bell pepper, and garlic in 1 tsp. olive oil until soft.
  3. Add 28 oz canned tomatoes, 1 tsp. liquid aminos, and 1 tsp. cumin and bring to a simmer.
  4. Crack eggs into the center and cover.
  5. Continue cooking until eggs are at your desired temperature.
  6. Serve with sliced sprouted bread, toasted if you wish.

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:

Beef and Black Bean Chili

This simple, healthy chili recipe will not only warm you up but will pack your body full of nutrients and minerals. Black beans are an excellent source of magnesium, an important mineral for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure, as well as making protein, bone, and DNA! Cumin and chili powder add a nice dose of flavor to this chili which comes together in minutes.

Ingredients (Serves 4)

  • Olive oil
  • 2 carrots
  • 1 red onion
  • ½ red bell pepper
  • Garlic (~1 clove)
  • Cumin
  • Chili powder
  • 1-8oz tomato paste can
  • 1 lb. ground beef
  • 1 qt. beef stock
  • Liquid aminos
  • 1-15oz can black beans

 Instructions

  1. Small dice 2 carrots, 1 red onion, and ½ red bell pepper, and mince 1 tsp. garlic.
  2. Sauté carrots, red onion, red bell pepper, and garlic in 1 tsp. olive oil.
  3. Add 1 tsp. cumin, 1 tsp. chili powder, and 8oz tomato paste and toast until fragrant, stirring often.
  4. Add 1 lb. ground beef and break apart in the pot if necessary.
  5. Add 1 quart beef stock and 1 tsp. liquid aminos and bring to a simmer.
  6. Simmer for about 20 minutes. While simmering, drain and rinse 15 oz. black beans.
  7. Add beans to finish.

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:

Blue and Green Tea Smoothie

This healthy smoothie recipe from The Double Energy Twins, Judi and Shari Zucker, is a wonderful way to start your day. Packed full of energy, not caffeine, and antioxidants, this Blue and Green Tea Smoothie features decaffeinated green tea, blueberries, spinach, spirulina, and bananas.

Ingredients (Serves 2-4)

  • 2 C decaffeinated green tea, steeped and chilled
  • 2 C frozen blueberries
  • 2 Bananas (frozen preferred)
  • 1/2 C chopped spinach
  • 2 tsp. spirulina powder
  • 4 ice cubes.

 Instructions

  1. Blend all ingredients in a blender until smooth.

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:

Mediterranean Quinoa Salad

This recipe from The Double Energy Twins, Judi and Shari Zucker, is a tasty light salad that can be eaten alone or on top of mixed greens. Add a 1/2 cup of chopped black mission figs for an added sweet twist to the tangy salad.

Ingredients (Serves 4)

  • 1 cup uncooked quinoa, drained and rinsed
  • 2 cups water
  • 1 cup diced cucumber
  • 1 cup diced tomato
  • 1/2 cup diced red bell pepper
  • 1 cup cooked or canned chickpeas (garbanzo beans), drained and rinsed.
  • 1/2 cup Kalamata olives, halved
  • 2 tablespoons diced parsley
  • 2 tablespoons finely chopped fresh mint
  • 1/2 cup chopped green onions (scallions)
  • 1/3 cup freshly squeezed lemon juice
  • 1/3 cup extra virgin olive oil
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • Optional- 1/2 cup chopped dried mission figs

Cooking Instructions

  1. Fill a medium saucepan with water and boil. Reduce heat and place quinoa in it, and cook on low heat for about 15 minutes or until water is absorbed. Let sit in pot until cool.
  2. In a large bowl stir place cucumber, tomato, red bell pepper, chickpeas, olives, parsley, mint and onions.
  3. Stir in quinoa into bowl.
  4. In a small glass bowl stir or whisk lemon juice, olive oil, sea salt and black pepper.
  5. Stir lemon dressing into quinoa mixture. Chill. Will last for a week in refrigerator.

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:

Tomato Braised Chicken Thighs with Spaghetti Squash & Baby Green salad with Nut Butter Vinaigrette

This full meal recipe is simple, easy to make, and packed full of nutrients and flavor. Chicken thighs, which are often overlooked for the breasts, are more forgiving and pack more flavor. Boneless skinless thighs are perfect for braising in this simple tomato sauce, which is packed full of nutrients. When you cook tomatoes, you increase their lycopene content, which is a powerful antioxidant. To round out this dish, we cook spaghetti squash rubbed with olive oil and serve a simple baby green salad with a homemade nut butter vinaigrette. The nut butter vinaigrette is wonderful to make extra of for as a vegetable dip or topping as the healthy fat in the nut butter helps support the absorption of the vitamins in the vegetables.

Ingredients (Serves 4)

  • 1 medium spaghetti squash
  • Olive oil
  • 2 tsp. liquid aminos
  • 1 red onion
  • 1 red bell pepper
  • Garlic (~3 cloves needed)
  • 1-28oz can crushed tomatoes
  • 1.5 lb. boneless skinless chicken thighs
  • 3 Tbsp. nut butter of choice (no sugar added)
  • 1 lemon
  • ¼ C water
  • 2 C baby greens
  • 10-12 cherry tomatoes

Cooking Instructions

Spaghetti Squash

  1. Heat oven to 400 F.
  2. Cut squash in half lengthwise and remove seeds.
  3. Rub 1 tsp. olive oil on cut side and place cut side down on a parchment or foil-lined sheet pan.
  4. Roast until tender (approximately 30 minutes).

Tomato Braised Chicken Thighs

  1. Small dice 1 red onion and 1 red bell pepper. Mince garlic (1 Tbsp. needed).
  2. Sauté onion, bell pepper, and garlic in 1 tsp. olive oil until soft.
  3. Add 28 oz canned tomatoes and 1 tsp. liquid aminos and bring to a simmer.
  4. Add 1.5 lb chicken thighs and simmer uncovered until cooked through.

Baby Greens Salad with Nut Butter Vinaigrette

  1. Zest and juice 1 lemon and combine with 3 Tbsp. nut butter, 1 tsp. liquid aminos, ¼ cup olive oil, and ¼ cup water, whisking until smooth.
  2. Halve 10-12 cherry tomatoes and toss with 2 cups baby greens.
  3. Serve greens with the dressing.

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:

Coconut Curry Shrimp with Buckwheat and Cabbage Slaw with Lemon Vinaigrette

Perched beautifully atop a soft bed of buckwheat, this coconut curry shrimp will delight your tastebuds and your metabolism. Packed full of minerals and vitamins, shrimp is also an excellent source of protein. Coupled with a bright and fresh cabbage slaw that isn’t like any other slaw you’ve ever had, this meal has it all. Enjoy this recipe as a healthy lunch or dinner.

Ingredients (Serves 4)

  • Olive oil
  • Liquid aminos
  • Cabbage (~½ head needed)
  • 1 carrot
  • ½ red bell pepper
  • Cilantro (~¼ bunch needed)
  • 1 bunch green onions
  • 1 lemon
  • 1 lime
  • Garlic (~3 cloves needed)
  • Curry powder
  • 1 C coconut milk
  • 1 lb. shrimp (or other seafood or protein)
  • ½ C buckwheat

Cooking Instructions

Cabbage Slaw with Cilantro Lemon Vinaigrette

  1. Finely chop cabbage (1 cup needed). Julienne 1 carrot and ½ red bell pepper. Slice green onion, separating greens and whites and setting whites aside.
  2. Combine cabbage, carrots, red bell pepper, and green onion greens.
  3. Finely mince ~¼ bunch cilantro.
  4. Juice and zest 1 lemon and whisk together with 3 Tbsp. olive oil, ½ tsp. liquid aminos, and 1 tsp. cilantro (set aside remaining cilantro)
  5. Serve cabbage salad dressed with cilantro lemon vinaigrette.

Buckwheat

  1. Rinse ½ cup buckwheat in running water until water runs clear (approximately 4 times).
  2. Bring 1 cup of water and buckwheat to a simmer and cook, covered, until liquid has absorbed (approximately 15 minutes).

Coconut Curry Shrimp

  1. Mince garlic (1 Tbsp. needed).
  2. Sauté 2 Tbsp. green onion whites, 1 Tbsp. minced garlic, and 1 Tbsp. curry powder in 1 tsp. olive oil.
  3. Add 1 cup coconut milk and bring to simmer.
  4. Add 1 lb. shrimp and simmer on low until done (approximately 3 minutes).
  5. Finish sauce with juice and zest of 1 lime and 1 Tbsp minced cilantro.
  6. Serve atop buckwheat.

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:

Curried Butternut Squash Lentil Soup

This plant-based, gluten-free, protein and nutrient-rich soup will warm your belly and your tastebuds. Lentils, which are technically beans, were first cultivated in the Middle East some 10,000 years ago, and pack a gluten-free, protein punch. In fact, they have the second-highest protein count of any bean, taking second place to the soybean. Additionally, lentils are packed full of fiber. We like them in this recipe because they provide a powerful foundation for the soup while allowing the other more exotic flavors to take center stage.

Butternut squash is also one of the oldest known crops, hailing from Mexico and Central America, and also high in fiber. It is off the charts in Vitamin A (100% Daily Value) and also rich in Vitamin C (40% DV), making it a great ingredient to include in this warming soup to give our immune systems a much-needed boost.

Perfectly balanced spices and accompanying vegetables round out this dish to give you an instant fall favorite.

This recipe is the last lunch in our 2-Day Healthy Eating Meal Plan, an efficient, healthy menu that will show you how simple and easy it can be to cook delicious, beautiful recipes. With the meal plan, every single ingredient in this recipe is reused in subsequent meals, minimizing your shopping list and reducing time in the kitchen.

Pro Tips:

Ingredients (Serves 4)

  • 1 small butternut squash
  • olive oil
  • liquid aminos
  • 1 yellow onion
  • 1 yellow bell pepper
  • 4 stalks celery
  • 4 Tbsp. garlic
  • 3 Tbsp. curry powder
  • 4 C vegetable stock
  • ½ C red lentils

Cooking Instructions

Butternut Squash

  1. Heat oven to 425 F (400 on convection setting if your oven has one).
  2. Peel and cut 1 small butternut squash into slices from the bottom and medium dices at the top.
  3. Toss in 1 tsp. olive oil and 1 tsp. liquid aminos on sheet pan lined with parchment.
  4. Roast until tender.

Curried Butternut Squash Lentil Soup

  1. Sauté ½ yellow onion, ½ bell pepper, 2 stalks celery, 2 Tbsp. garlic, and 2 Tbsp. curry powder in 1 Tbsp. olive oil in a large saucepot over medium heat.
  2. Add 3 C vegetable stock, 1 Tbsp. liquid aminos, and ½ C lentils.
  3. Simmer until lentils are cooked through.
  4. Add roasted butternut squash dices and warm though.

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: