Recipes
The only way to be sure you’re getting the nutrients you need to sustain your wellbeing is to put yourself in charge and cook from scratch.
We have put together a selection of basic recipes for you to try when you leave our Retreat. We encourage you to begin your own post-Retreat journey with foods that are simple to cook, nutrient dense and easy to digest.
Contents
Click on the dish to get the recipe
SOUPS
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BREAD
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BREAKFAST
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SPREADS
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MAINS
SNACKS
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HOT DRINKS
Base soup
Ingredients
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150g potatoes, peeled
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100g root vegetable, peeled
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1litre vegetable stock
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Pinch of nutmeg
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Sea salt to taste
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For water-rich vegetables, such as pumpkin and zucchini, you need up to double the amount vegetables.
Preparation
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1 Chop vegetables into small pieces, and place in a large pot with vegetable stock.
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2 Blend soup, add nutmeg and season to taste. With the basic recipe, use approximately 250-300g freshly cut root vegetables with 1 litre of liquid. After boiling for approx 10 minutes you will get a creamy soup.
You can control the desired consistency of the soup by adding or removing liquid when mixing in the glass or pureeing with the blender.
Red beetroot soup
Ingredients - serves 4
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200g peeled potatoes (floury variety)
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100g red beetroot
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1 litre vegetable broth
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2 tbsp whipped cream
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1 tbsp each olive oil, balsamic vinegar, horseradish
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1 teaspoon ground cumin, sea salt, pepper, basil leaves
Preparation - 20 minutes
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1 Sweat the spring onions with diced potatoes in olive oil, fill up with vegetable stock, salt, cook until soft, and puree.
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2 Roughly chop the cooked beets, add them and mix the soup again with caraway, horseradish, cream, balsamic vinegar, season with salt & pepper. Garnish with a dollop of sour cream and ground cumin / basil leaves.
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Be sure to cook the beets extra soft with the skin so the colour is preserved. Don’t cover the finished soup, or it will lose its colour.
You can control the desired consistency of the soup by adding or removing liquid when mixing in the glass or pureeing in the blender.
Pumpkin soup with ginger
Ingredients - serves 4
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500g pumpkin
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1 litre vegetable broth
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2 tbsp each butter and cream
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1 tbsp each Pumpkin seed oil and chopped pumpkin seeds
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1 teaspoon finely chopped ginger
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Sea salt, white pepper, nutmeg, ground cumin
Preparation - 15 minutes
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1 Cut the onion into small pieces and the pumpkin vegetables into large cubes. Sweat the onion in a casserole with butter, add the pumpkin and ginger, sweat briefly and fill up with vegetable stock. Salt and cook until soft, about 5 minutes.
2 Puree with the cream and spices. Season well. If too thick, dilute a little when pureeing.
3 Arrange on a plate, garnish with sour cream, pumpkin seed oil and pumpkin seeds.
Always use fresh, well-chilled pumpkin pieces. The best tasting are Nutmeg pumpkin or Hokkaido, which you can even use with the peel on.
Fennel soup with shrimps
Ingredients - serves 4
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300g fennel bulbs
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50g potato
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20g butter
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1 litre vegetable broth
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4 tbsp cream
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Handful of shrimps or prawns
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Sea salt, white pepper
Preparation - 15 minutes
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1 Clean the fennel, remove the stalk and cut into small pieces. Dice onion and potato and sauté in butter. Add the fennel, salt and vegetable stock.
2 Cook for about 10 minutes until soft and puree with pepper, cream and wine.
3 Gently heat the shrimp. Plate up and garnish with fennel greens (or parsley) and the warm shrimp.
You can also choose other types of vegetables and use them to make a creamy, pureed, base soup. Fluid requirements sometimes need to be varied.
Fennel soup with fennel fronds and shaved parmesan
Ingredients
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250g fennel, chopped
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100ml water
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50g parmesan shavings
Preparation
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1 Place fennel and water in a large pot over medium heat. Bring to the boil, then reduce heat and leave to simmer for 25-30 minutes.
2 Thoroughly blend soup with a stick blender for 10 minutes (this makes it really creamy!) and season to taste.
3 Serve soup topped fresh fennel fronds and parmesan shavings.
Apple and celery soup
Ingredients - serves 4
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300g apples
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100g celery root
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20g butter
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500ml each vegetable broth and milk
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20ml wine
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½ tsp fresh ginger
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Sea salt, white pepper, lemon
Preparation - 15 minutes
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1 Cut the onion into small pieces and sauté in butter. Peel the apple, ginger and celery, dice, add and fill up with broth and milk.
2 Cook until soft for about 10 minutes and puree with a pinch of salt, pepper, cream, wine and lemon balm. Serve and garnish with lemon balm and small apple wedges.
With 2 tablespoons good curry powder you have another variant. You can also use apple juice instead of broth.
Parsnip with tarragon pesto soup
Ingredients
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250g parsnip, peeled and chopped
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250ml water
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50g tarragon, chopped
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25g pine nuts, toasted
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1½ tbsp parmesan, grated
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25 ml olive oil
Preparation
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1 Place parsnip and water in a large pot over a medium heat.
2 Bring to the boil, then reduce heat and leave to simmer for 30-35 minutes.
3 Prepare the tarragon pesto by mixing together the tarragon, pine nuts, grated parmesan and olive oil. Season to taste.
4 Thoroughly blend soup with a stick blender for 10 minutes (this makes it really creamy!) and season to taste.
5 Serve soup topped with tarragon pesto.
Carrot and ginger soup
Ingredients
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250g carrot, peeled and chopped
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1 knob of ginger, grated
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250ml water
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20g parsley, chopped
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2-3 tbsp olive oil
Preparation
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1 Place carrot, ginger and water in a large pot over a medium heat. Bring to the boil, then reduce heat and simmer for 30-35 minutes.
2 Thoroughly blend soup with a stick blender for 10 minutes (this makes it really creamy!) and season to taste.
3 Serve soup topped with chopped parsley and a drizzle of olive oil.
Chicken broth
Ingredients
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½ chicken carcass with some flesh
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2 carrots, roughly chopped
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2 sticks of celery, roughly chopped
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1 litre water
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20g parsley, chopped
Preparation
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1 Place chicken carcass, carrot, celery and water in a large pot over a medium heat. Bring to the boil, then reduce heat, cover and leave to simmer gently for 4 hours.
2 Remove the chicken and vegetables, and discard the vegetables. Shred the chicken and return it to your chicken broth. Season to taste.
3 Serve broth topped with chopped parsley.
Vegetable broth
Ingredients
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2 carrots, roughly chopped
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½ squash, roughly chopped
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1 fennel bulb, roughly chopped
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1 litre water
Preparation
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1 Place carrot, squash, fennel and water in a large pot over medium heat. Bring to the boil, then reduce heat, cover and leave to simmer for 2 hours.
2 Remove and discard the vegetables. Season to taste.
Vegetable minestrone soup
Ingredients - serves 4
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200g fresh colourful vegetables
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50g each spring onions, tomato paste and diced tomatoes
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50g each Parmesan, cooked rice or pasta
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1 litre vegetable broth or fish stock
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1 tbsp each olive oil, chopped parsley, sea salt, pepper, nutmeg
Preparation
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1 Sweat the finely chopped onions in olive oil, add the vegetables and tomato paste, salt, fill up with vegetable stock and cook al dente for about 10 minutes.
2 Remove from stove, season with salt, pepper and nutmeg. Add rice and diced tomatoes. Serve and garnish with parsley and parmesan.
You can use broccoli or cauliflower roses, turnips, fennel, celery stalks, spinach leaves, and any root vegetable.
Sweetcorn and lemongrass soup
Ingredients
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150g corn-on-the-cob
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1 lemongrass, cut down the middle to release the essential oils
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350ml water (200ml + 150ml)
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10g coriander leaves, chopped
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½ lime, zested
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1-2 tbsp avocado oil
Preparation
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1 Place corn-on-the-cob and 200ml water in a large pot over a medium heat. Bring to the boil, reduce the heat and simmer for 10-15 minutes.
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2 Remove from the heat, add the lemongrass and leave to stand (covered) for 50 minutes.
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3 Remove the lemongrass and thoroughly blend soup with a stick blender for 10 minutes (this makes it really creamy!). Pass through a colander, and return the soup to your large pot.
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4 Add a further 150ml water to the large pot over a medium heat. Bring to the boil, then reduce heat and leave to simmer for 10-15 minutes.
5 Blend again with a stick blender (5 minutes) and season to taste. Tip: adding a splash of apple cider vinegar or lime juice helps to bring out the saltiness of this sweet soup.
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6 Serve topped with fresh coriander, lime zest and avocado oil.
Buckwheat rolls
Ingredients
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500g buckwheat flour
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500ml sparkling water (San Pellegrino works well)
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Seasoning: sea salt, fennel, coriander, curcumin, aniseed
Preparation
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1 Preheat your oven to 175-180 degrees.
2 Mix flour and water with a fork and leave to rest for 10 minutes. The mixture should be sticky. Remember to include your preferred seasoning.
3 Portion into bread rolls (1 heaped tablespoon per roll) and place onto the greaseproof paper – if the dough sticks to your spoon, rinse with hot water in between.
4 Cook for 20-25 minutes in the oven – when ready they should lift easily off the baking paper.
Overnight chia and linseed pudding
with blueberries, almonds and cinnamon
Ingredients - makes 1 serving
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1 tbsp chia seeds
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1 tbsp linseeds
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1 tsp vanilla extract
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150ml unsweetened milk (preferably rice or almond
Optional extras
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Fresh or defrosted blueberries
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1-2 tsp raw honey
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½ tsp ground cinnamon
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1 tbsp toasted slivered or sliced almonds
Preparation
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1 The night before you want to eat it, mix all the ingredients together in a bowl or a mason jar (great for breakfast on the go!)
2 Put into the fridge for at least 8 hours.
3 To serve add the optional extras.
Avocado spread
Ingredients
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1 ripe avocado
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1 organic lemon/lime, zested and juiced
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1-2 tbsp oil (olive, flax or black cumin)
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Parsley/coriander/tarragon/dill/basil to taste
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Sea salt to taste
Preparation
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1 Peel and puree avocado.
2 Combine avocado, 1 tbsp citrus juice, ½ tsp citrus zest and oil.
3 Season to taste with fresh herbs and salt.
Tapenade
Ingredients
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100g black kalamata olives, pitted
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15g parsley
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3 tbsp olive oil
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1 tbsp lemon juice
Preparation
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1 Combine olives, parsley, olive oil and lemon juice in a food processor and blend until it forms a rough paste.
Beetroot spread
Ingredients
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100g beetroot, peeled and cooked
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1 tbsp lemon juice
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3 tbsp olive oil
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Pinch of cumin powder
Preparation
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1 Blend everything together until a smooth puree forms.
2 Sprinkle on cumin powder.
Carrot spread
Ingredients - serves 4
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100g carrot, peeled and cooked
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1 tbsp lime juice
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3 tbsp olive oil
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Pinch of fresh turmeric/ginger
Preparation
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1 Blend everything together until a smooth puree forms.
2 Sprinkle on turmeric or ginger.
Herbed quark
Ingredients
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100g Quark
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4 tbsp high-quality linseed oil or hemp oil
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3 tbsp water
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1 tbsp chopped fresh garden herbs
Preparation
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1 Combine the quark with oil, salt and water to form a smooth spread.
2 Mix in the fresh herbs.
3 Taste and season with sea salt if required.
Herbed goat's cheese
Ingredients
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100g Goat’s Cheese
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4 tbsp olive oil
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½ lemon, juiced
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3 tbsp water
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15g basil, chopped
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15g dill, chopped
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1 tbsp olives, chopped
Preparation
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1 Blend the goat’s cheese, olive oil, lemon juice and water to form a smooth spread.
2 Stir in the basil, dill and olives.
3 Taste and adjust with sea salt and extra lemon juice if required.
Pulled chicken with tarragon mayonnaise
Ingredients
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2 tbsp olive oil
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2 chicken breasts
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250ml chicken stock
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50ml mayonnaise
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20g tarragon, chopped
Preparation
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1 Heat olive oil in a large saute pan or dutch oven, over medium heat. Add chicken and sear until lightly golden, about 5 minutes.
2 Cover with 200ml chicken stock, cover and gently simmer for 8-10 minutes, or until cooked through.
3 While the chicken is cooking, mix together mayonnaise and chopped tarragon - this is your tarragon mayonnaise.
4 Remove chicken from pan and shred the chicken with two forks.
5 Mix together pulled chicken and tarragon mayonnaise (add as much mayonnaise as you fancy!) and season to taste.
Omelette
Ingredients
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2 tbsp olive oil
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2 chicken breasts
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250ml chicken stock
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50ml mayonnaise
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20g tarragon, chopped
Preparation
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1 Season the beaten eggs well with salt and pepper. Heat the butter in a frying pan over a medium heat until the butter is foaming.
2 Pour the eggs into the pan, tilt the pan ever so slightly from one side to another to allow the eggs to swirl and cover the surface of the pan completely. Let the mixture cook for about 20 seconds then scrape a line through the middle with a spatula.
3 Tilt the pan again to allow it to fill back up with the runny egg. Repeat once or twice more until the egg has just set.
4 At this point you can fill the omelette with whatever you like – some grated cheese, sliced ham, fresh herbs, or smoked salmon all work well. Scatter the filling over the omelette, fold gently in half, sprinkle with herbs if you wish, and slide onto your plate.
Smoked salmon with dill oil
Ingredients
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15g dill, chopped
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1 tbsp lemon juice
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2 tbsp olive oil
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75g smoked salmon
Preparation
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1 Mix together dill, lemon juice and olive oil to create your dill oil.
2 Serve your smoked salmon with a drizzle of dill oil and lemon wedge.
Snacks
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Dates
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Bananas
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Dark Chocolate minimum 75%
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Seed mix: Sunflower, Pumpkin
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Activated Nuts
Golden milk
Ingredients - makes 1 cup
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1 cup unsweetened milk (preferably rice or almond)
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1 tsp ground turmeric
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1 pinch of ground pepper
Optional extras - you can add:
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cinnamon
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honey
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vanilla extract
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coconut oil
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ghee
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grated ginger
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cayenne pepper
Preparation
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1 Add the ingredients to a pan and heat slowly for 5 mins. Try not to let it come to the boil
2 Drink immediately - and enjoy!
Please be aware this mixture tends to stain. If you’re concerned about staining your teeth, use a straw and clean your teeth after drinking.
Ginger tea
Ingredients - makes 1 cup
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1 inch of ginger root (grated or finely sliced)
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¼ fresh lemon juice
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¼ tsp raw honey
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1 cup boiling water
Preparation
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1 Boil your water and add all the ingredients to your cup.
2 Leave to steep. Drink throughout the day.
Herbs and spices
Herbs that work on the digestive system can provide a myriad of benefit to us – sparking digestive enzymes, stimulating our appetites, soothing and protecting the GI tract, supporting gut restoration, and preventing digestive distress and thus disease.
The herbs and spices we use to coax our digestion back into balance include fennel, coriander, parsley, basil, tarragon, dill, mint, rosemary & thyme, nutmeg, cumin, coriander, ginger and carraway.
Activated nuts and seeds
Nuts/seeds contain enzyme inhibitors and physic acid which can inhibit our own digestive enzymes, meaning we’re not able to absorb the beneficial nutrients and they can cause bloating etc.
Activating nuts/seeds, makes them easier to digest and gentler on the stomach.
Ingredients
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100g nuts/seeds
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250g filtered water
Preparation
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1 Soak the nuts/seeds in a large bowl with enough water to cover by 3cm.
2 After about 8 hours, drain them off and rinse them well.
3 Transfer to a lined baking tray and dry at 40–50C in a fan-assisted oven until crisp, about 10 hours.
4 Leave to cool and store in an airtight container.
Will keep for several months.
