Recipes

Food is life. Food nourishes our body and brings pleasure to our mind and senses. The food we eat literally becomes the bones and blood which make up our bodies, and when we give ourselves the time to truly pay attention to how we are feeding ourselves, a deep and meaningful transformation is possible. Cooking for ourselves is nurturing ourselves. When we take the time and care to prepare healthy meals, made with love and attention, we feed more than just our physical forms, we feed our souls.

Breakfast


Apple Pecan Porridge 

Ingredients (Yields 1 serving)

  • 1 cup dry oats
  • 3 tablespoons ground flaxseed
  • 1 apple
  • 1/2 cup plant milk
  • 1 cup warm water 
  • Ground cinnamon to taste
  • Handful of nuts of your choice

Method


Autumn is the best time for apples and pears! Enjoy them while they’re at their best!
  1. Combine dry oats and flaxseed and 1 cup of warm water. Set aside and soak for about 10 minutes.
  2. Meanwhile, chop apple into small cubes and cook them in a sauce pan over medium heat with 3 tablespoons of warm water and a sprinkle of cinnamon.
  3. When the apples are completely soft, add oatmeal and flax and 1/2 cup of plant milk of your choice.
  4. Remove from heat and serve. Garnish with pecans or your choice of nuts or dried fruit. 

Pumpkin Pie Overnight Oats

Ingredients (Yields 2 servings)

  • 1/2 cup cooked pumpkin
  • 1/4 cup applesauce
  • 2 tablespoons chia seeds
  • 1 cup oats
  • 2 medjool dates
  • 1 teaspoon pumpkin pie spice or speculaas kruiden
  • 1/2 cup plant based milk

Ingredients Pumpkin spice

  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon allspice
  • 1/2 teaspoon ground clove

Method

  1. Steam pumpkin, let cool. Remove the skins and set aside.
  2. Remove the pits from the dates and place them in a small bowl with a little bit of boiling water. Let stand for about 5 minutes. Gently blend the dates together into the water and eventually the dates will liquify and become a kind of paste
  3. Combine pumpkin puree, apple sauce and dates in a bowl.
  4. Stir in chia, oats and pumpkin pie spice.
  5. Add plant based milk and stir until blended
  6. Transfer into a jar or airtight container and place in the fridge for at least 6 hours or overnight
  7. Remove from the fridge and garnish with nuts and coconut flakes.

You can save the pumpkin pie spice and use it in the sweet retreat breakfasts.

Golden Milk Porridge

Ingredients

  • 1 cup dry oats
  • 3 tablespoons ground flaxseed
  • 1/2 cup coconut milk (or the plant milk of your choice)
  • 1 cup warm water
  • 1/2-1 teaspoon turmeric (curcuma) powder (to taste)
  • Pinch of black pepper
  • 1 medium apple
  • Red Berries
  • Almonds and shredded coconut for garnish

Method

Combine dry oats and flaxseed and 1 cup of water and soak for about 10 minutes.

Meanwhile, chop apple into small cubes and cook them in a sauce pan over medium heat with 3 tablespoons of warm water.

When the apples are completely soft, add oatmeal and flax and 1/2 cup of plant milk of your choice. Gently stir in turmeric and black pepper.

Remove from heat and serve.
Garnish with shredded coconut, sour red berries and almonds.

Please note: if turmeric doesn’t tickle your taste buds, you can also make the recipe without it!

Quinoa Porridge

Quinoa porridge

Ingredients

  • 3/4 cup quinoa (or 1/3 cup quinoa, 1/3 cup amaranth)
  • 1.5 cups water
  • 1/4 cup plant milk of your choice 1/4 cup blueberries
  • 1 small banana
  • 2 strawberries
  • Handful of pecan nuts
  • Shredded coconut for garnish

Method

Bring water and quinoa (and amaranth) to boil, and let simmer over medium heat until all the water has been evaporated (about 15 minutes).

Stir in 1/4 cup of plant milk.

Transfer to a bowl and garnish with fresh fruit, coconut and nuts.

Main courses


Coconut Soup

Ingredients

  • 1 small red onion
  • 1 clove garlic
  • 1 small piece of fresh ginger sliced in long pieces
  • 1 small Carrot
  • 4-5 florets of broccoli
  • 1/2 cup eggplant (aubergine) cut in cubes
  • 1/2 cup zucchini sliced in half moons
  • 1/2 cup Mushrooms cut in quarters
  • 5 cherry tomatoes, cut in half
  • 1 cup (or package) Coconut Milk
  • 1/2 cup of Boiling Water
  • 1 tablespoon Coconut Oil
  • 1 teaspoon Soya Sauce or Gluten Free Tamari
  • Fresh coriander or parsley
  • Fresh red pepper for garnish
  • 100 grams (1 portion) Flat rice noodles

Method

Cut all the ingredients and set aside

  • Cut all the ingredients and set aside
  • In a wok or large frying pan, melt the coconut oil until it is liquid
  • Add onions, ginger and garlic and sauté for about 2 minutes until they’re well coated in oil
  • Add carrots and broccoli and a sprinkle of salt
  • Cover, stirring often, making sure that the vegetables don’t burn to the bottom of the pan. Continue this for about another 3 minutes, until the carrots and broccoli start sweating
  • Add zucchini, eggplant and mushrooms. Cover again and continue to stir frequently.
  • Once the vegetables are cooked through add 1/2 cup of boiling water and let simmer for a minute or so.
  • Add HOT coconut milk (make sure the coconut milk is hot, otherwise it will curdle) Let it simmer for a minute or so.
  • Remove from heat, add a few leaves of coriander and the cherry tomatoes. Cover and let cool.
  • Meanwhile, prepare the rice noodles by submerging them in boiling water for about 5 minutes
  • Drain the noodles and place them in a bowl and pour the coconut soup over it
  • Option to serve with an egg or tofu
Coconut is sweet and cooling, so pungent elements like ginger, chilli, onion and garlic are a great way to balance its effects.

Baked Root Vegetables

Ingredients

  • 3/4 cup of cooked quinoa
  • 1 medium carrot cut in rounds (about 1/2 cup)
  • 1 small parsnip cut in rounds (about 1/2 cup)
  • 1 small beet cut in cubes (1/2 cup)
  • 1 small sweet potato cut in cubes (1/2 cup)
  • 3/4 cup brussel sprouts, cleaned and cut in half
  • 1 red onion, sliced in thin strips
  • Olive oil for garnish
  • Salt and Pepper to taste

Method

  1. Preheat the oven to 200 degrees Celsius (400 Fahrenheit)
  2. Prepare the quinoa and set aside
  3. Clean the sprouts and cut them in half. Place them in a bowl of hot (not boiling) water with 1/2 teaspoon of salt and let them soak while cutting the other vegetables
  4. Chop the vegetables and place them on a baking sheet lined with parchment paper
  5. Drizzle with about a teaspoon of olive oil
  6. Sprinkle with salt and pepper
  7. Bake for 15 minutes, stir the vegetables and bake for another 15 minutes until the beets and sprouts are soft
  8. Serve on a bed of quinoa
  9. For more protein, option to add an egg cooked the way you like it, or a 1/2 cup of beans or lentils
This earthy, grounding meal is good for the belly and even better for the soul.

Asparagus and Arugula Pasta Salad

Ingredients

  • 100 grams (about 1/2 cup uncooked) chickpea pasta, or lentil pasta of your choice
  • 1/2 cup green asparagus chopped in 2 cm pieces
  • 1 cup mushrooms cut in quarters
  • 1 small red onion (about 1/2 cup) sliced in strips
  • 1 clove garlic
  • 1/2 cup diced tomatoes
  • 1 cup arugula
  • 1 tablespoon coconut oil
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon dijon mustard
  • Salt

Method

Cut asparagus into 2 cm pieces; mushrooms in quarters; onions in strips and mince the garlic. Set aside.

Meanwhile, bring 3 cups of water to a boil with 1.5 teaspoons of salt. Add lentil pasta of your choice (or brown rice pasta) and cook according to the directions of the package.

In a large skillet or wok, heat the coconut oil until liquid.
Add onions and garlic and sauté on medium heat for about 2 minutes.
Add asparagus and a pinch of salt. Cover, stirring periodically for another 2 minutes.
Add mushrooms and cover, again stirring periodically making sure the onions and garlic don’t stick to the pan.
Cook for about 5 more minutes, until you can pierce the asparagus with a fork.
Let cool.

Drain the pasta and rinse with cold water.
Add the pasta to the rest of the vegetables with the tomatoes and arugula and garnish with balsamic dressing.

For the (optional) dressing, bring 1 tablespoon of olive oil with 1 tablespoon of balsamic vinegar and stir in 1/2 teaspoon of Dijon mustard with a pinch of salt and pepper.

Option to add 1 hardboiled egg or a handful of almonds for extra calories and protein.

Kichari

Ingredients

  • 1/2 cup basmati rice
  • 1/8 cup mung beans
  • 1 cup finely diced or grated carrot
  • 1 cup finely diced or grated zucchini
  • 1/2 cup finely deiced red onion
  • 1 tablespoon finely chopped or grated ginger
  • 3 cups water
  • 1 teaspoon garam masala
  • 1 cup spinach or kale
  • 1/2 teaspoon salt
  • pepper to taste

Method

In a medium sized soup pot, combine dry rice and mung beans. Rinse them at least five times and let them soak in warm water while preparing the vegetables.

Cut or grate the vegetables into very small pieces.
Rinse the rice and lentils once more.
Add 3 cups of water, salt and garam masala spice and bring to a boil.

Once boiling, add the vegetables and reduce heat.
Stir periodically until all the liquid has been evaporated.
Serve on a bed of washed kale or spinach.

Option to add an egg or fried tofu/tempeh for more calories and protein.

Please note: you can use whatever season vegetables you like! Feel free to be creative, or just use whatever you have in the refrigerator!

Soups


Celery Soup

Celery Soup

Ingredients (Yields 2 small bowls)

  • 2 cups celery chopped
  • 1 cup white potatoes, peeled and cut in cubes
  • 1 large white onion
  • 1-2 cloves of garlic (to taste)
  • 1 cup boiling water (+ or – a little)
  • 2 bay leaves
  • 1 tablespoon coconut oil
  • 1/4 teaspoon salt
  • Salt and Pepper to taste

Ingredients Garnish

  • 1 small white onion
  • 1 cup white button mushrooms cut in halves or quarters
  • 2 teaspoons coconut oil

Method

Celery
Celery is a truly amazing vegetable! It is said that it’s roughage scrapes away excess mucus that may be plaguing your digestive tract. It is also a strong diuretic and can help to eliminate stagnant water weight. It also contains compounds that relax the muscles that surround your arteries, allowing blood vessels to dilate. This improves circulation, reduces lymphatic stagnation, and aids detoxification.
  1. In a medium sized soup pot, melt the coconut oil
  2. Add onions and garlic and sauté for about 3 minutes
  3. Stir in celery, potatoes and salt and continue sautéing for another 3-5 minutes until the onions are translucent and begin to make a kind of juice
  4. Add boiling water and the bay leaves
  5. Reduce heat, cover and let simmer for about 10 minutes until the potatoes are completely cooked through
  6. Remove from heat and remove the bay leaves
  7. Using a staff mixer or in small batches in a blender, blend until smooth

Garnish

  1. In a skillet or wok, heat the coconut oil until liquid
  2. Add onions and sauté for about 3 minutes, stirring continuously
  3. Add mushrooms and continue to sauté until the onions have become caramelized and the mushrooms are soft

Minestrone Soup

Minestrone Soup

Ingredients (Yields 4 bowls)

  • 1 tablespoon coconut oil
  • 2 cloves of garlic
  • 2 small red onions (or 1 medium/large)
  • 1 cup carrot sliced in rounds (1 large carrot or 2 small)
  • 3/4 cup celery sliced (about 2 stalks)
  • 1 cup green beans cut in 2 cm pieces
  • 1 cup zucchini sliced in half moons
  • 1.5 cups of diced tomatoes (homemade or canned)
  • 1/2 cup cooked chickpeas
  • 1 cup cooked kidney beans
  • 1 teaspoon Italian seasoning
  • 2 bay leaves
  • Pinch red chilli flakes
  • 1/2 teaspoon salt
  • 4 cups boiling water
  • 2 handfuls of fresh chopped spinach or kale
  • 1 cup cooked small pasta of your choice

Method

  1. Cook the pasta and set aside.
  2. In a medium sized pot, melt the coconut oil over medium- high heat
  3. Sauté onions, garlic, carrot and celery with 1/2 teaspoon salt for 3-5 minutes until the onions are translucent.
  4. Add boiling water along with the spices, zucchini, tomatoes and green beans.
  5. Once boiling, cover the pot and reduce the heat to medium heat.
  6. Let simmer until the green beans are soft.
  7. Add the chick peas and kidney beans and let stand for about 10 minutes
  8. Pour over freshly chopped spinach
  9. Add the pasta
  10. Salt and pepper to taste
Minestrone Soup
This soup is packed with all the goodies! And can be stored in the fridge and enjoyed for a couple of days in a row.

Beet, Carrot and Ginger Soup

Ingredients (Yields 2 bowls)

  • 1.5 cups red beet chopped in cubes
  • 1/2 cup carrot chopped in cubes
  • 1/2 white potato in cubes
  • 1 medium onion (about 1/2 cup chopped)
  • 2-3cm piece of ginger
  • 2 cloves garlic
  • 1/2 teaspoon salt
  • 1 tablespoon coconut oil
  • 1 cup boiling water
  • Cilantro for garnish
  • Pepper to taste

Method

Chop beet, carrot, potato, onion, ginger and garlic into small pieces. In a medium sized soup pot, heat the coconut oil until liquid.
Add onions, garlic and ginger and sauté for about 2 minutes.
Add the rest of the vegetables and 1/2 teaspoon of salt.

Cover and continue stirring until the onions have become translucent. Add 1 cup of boiling water.
Simmer over medium heat until the potatoes are completely soft.
Let cool.

Using a staff mixer (or in small batches in a blender), blend the soup until it becomes a purée. If it is too thick, add boiling water in small amounts.
Add salt and pepper to taste.
Garnish with cilantro or your choice of fresh herbs.

Option to serve with a side of brown rice or quinoa.

Fennel, Leek and Broccoli Soup

Ingredients

Yields 2 bowls

  • 2 cups fennel, cored and chopped in cubes
  • 2 cups chopped broccoli
  • 1/2 cup white potato in cubes
  • 1 medium leek (about 1-1.5 cups chopped)
  • 2 cloves garlic
  • 1/2 teaspoon salt
  • 1 tablespoon coconut oil
  • 1.5 cups boiling water
  • Dill for garnish
  • Pepper to taste

Method

Remove the first layer of the fennel and the core, cut into cubes. Chop broccoli, potato, leek and garlic and set aside.

In a medium sized soup pot, heat the coconut oil until liquid. Add chopped garlic and sauté for about 2 minutes.
Add the rest of the vegetables and 1/2 teaspoon of salt. Cover and continue stirring until leek and fennel are soft.
Add 1.5 cups of boiling water.

Simmer over medium heat until the potatoes are completely soft.
Let cool.

Using a staff mixer (or in small batches in a blender), blend the soup until it becomes a purée. If it is too thick, add boiling water in small amounts.
Add salt and pepper to taste.
Garnish will a sprig of dill or fresh herbs of your choice
Option to serve with a side of brown rice or quinoa.

Radish Soup

Ingredients

Yields 2 bowls

  • 2 cups radishes chopped
  • 1/2 cup white potato
  • 1 medium onion (about 1/2 cup chopped)
  • 2 cloves of garlic
  • 1 cup boiling water
  • 1/4 teaspoon salt
  • 1 tablespoon coconut oil

Method

Chop radishes, potato, onion and garlic and set aside.
In a medium sized soup pot, heat the coconut oil until liquid.
Add chopped garlic and onions and sauté for about 2 minutes.
Add the potatoes and sauté for another 2 minutes.
Stir in the radishes and 1/4 teaspoon of salt.
Cover, stirring periodically for another 2-3 minutes, until the onions are translucent.
Add 1 cup of boiling water.

Simmer over medium heat until the potatoes are completely soft.
Let cool.
Using a staff mixer (or in small batches in a blender), blend the soup until it becomes a purée. If it is too thick, add boiling water in small amounts.
Add salt and pepper to taste.
Garnish with a thin slices of radish and fresh herbs of your choice.

Option to serve with a side of brown rice or quinoa.