The Body Retreat

The Body Retreat

Women Only Weight Loss & Wellbeing Retreats

Apple, Almond & Raspberry Bircher Muesli

Makes 1 Portion
  • 1/2 large Apple, roughly chopped
  • 1 Tbsp Whole Almonds, skin on
  • 1 Dstp Nut Butter of your choice
  • 1 heaped Tsp ground flaxseed
  • 1 Dstp Coconut Flakes
  • 2 Dstp Coconut Yoghurt
  • 1 Dstp Raspberries, i used defrosted berries

Unlike most Bircher Muesli recipes this is one you can make up in the morning and eat fresh.  In fact I think it tastes so much better made fresh as you can really enjoy all the textures.

So super simple to make.

Add the apple, nuts, nut butter, coconut and flaxseed to your nutribullet cup, give one or two blitzes to just break it up but keeping a very rough texture. Then mix in your coconut yoghurt.  Spoon into your bowl and top with your berries and a little more ground flaxseed.

I really enjoy this version of bircher muesli, I hope you do to, if you do try this recipe please come back and let me know how you got on.

 

Chia Seed Porridge

Chia seed porridge…have you tried it yet? This is a great healthy way to start the day with a protein-packed punch. Just mix the Chia seeds and liquids the night before and leave until morning. The Chia seeds with have absorbed the liquids and have the consistency of porridge, then finish off the recipe in the morning and enjoy!

Serves 2
  • ¼ Cup Black Chia Seeds
  • ¼ Cup White Chia Seeds
  • 1 & ½ Cup Coconut Water
  • 1 Cup Coconut Milk
  • 2 tbsp Organic Soy Yoghurt
  • 1 tsp Vanilla Extract
  • 20 gms Coconut Flakes
  • 10 gms Nuts (Almonds, Pecans or Pistachios)

 

To make our super simple Chia Seed Pudding

Start the night before.

Mix the chia seeds, coconut water and ½ cup of still water in a bowl, cover and pop in the fridge over night.

The next morning bring the chia seed mix out and allow to stand at room temperature while you prepare the other ingredients.

Mix the milk, vanilla and yoghurt, then add this blended mix to your chia seed mix and stir thoroughly. You may want or need to add a little extra still water now to get the consistency that you like…these little seeds will absorb liquids almost exponentially.

Meanwhile in a dry frying pan gently toast the coconut flakes and your nuts.

When ready to serve spoon the chia pudding into a glass and top with a splodge of soy yoghurt and the toasted nuts.

 

 

Poached Egg with Bulgar Wheat Breakfast Hash

This morning I woke with a real craving for eggs and carbs!!

Normally this would mean egg on toast, I normally only eat bread baked by Julie Brealy as she makes me the most amazing sourdough rye bread which my gut can tolerate much better than commercial breads.   But we have just returned from our andalusian retreat and there has been no baking so far at The Body Retreat.  So no bread for me.

Serves 1
  • 30gms Dry Bulgar Wheat
  • 2 Asparagus Spears, chopped
  • 1 Scallion, chopped
  • 1/2 Avocado, chopped
  • Small Handful Baby Spinach, chopped
  • 1 large Free Range Egg
  • Chilli Flakes, Fresh Ground Black Pepper, Olive Oil

So my crab craving was satisfied this morning by using bulgar wheat. Buglar wheat or cracked wheat is a good source of dietary fibre and plant protein.  While bulgur wheat is definitely a step up from refined carbohydrates it’s still best to have in moderation.

You could substitute Quinoa for the bulgar wheat here and have a great dish if you want to go gluten free.

To Make Egg and Bulgar Wheat Breakfast Breakfast Hash

  1.  Cook the bulgar wheat until aldente.
  2. Cook the asparagus and then add with the other vegetables to the cooked bulgar wheat and mix.
  3. Poach your egg and then simply load up your plate with the bulgar wheat mix and top with your egg.
  4. Sprinkle with chilli flakes, black pepper and olive oil
  5. Enjoy

 

 

 

Sugar Free Buckwheat Pancakes With Cinnamon Nut Cream

Who doesn’t love pancakes!!

They are a staple on retreats.  Even on our Sugar Detox Retreat.  That is when these sugar free buckwheat pancakes come into their own.  We serve them with the cinnamon nut cream but on other retreats we like to serve them with some fresh or frozen berries for a little sweet hit.

SERVES 4
  • FOR THE PANCAKES
  • 1 Cup Buckwheat Flour
  • 1 Cup Coconut Milk
  • 1 Egg, separated
  • 1 tbs Coconut Oil ( for cooking)
  • FOR THE CINNAMON NUT CREAM
  • 1 Cup Blanched Almonds
  • 1 tsp ground cinnamon
  • Juice ½ Orange
  • Zest of 1 Whole Orange
  • ½ tsp Vanilla Extract

 

METHOD

 

First make the Cinnamon Nut Cream

 

Soak the nuts over night if possible. Then combine all the ingredients in a blender and blend until smooth. If the mix is a little too thick then add a splash of the soaking liquid to thin down.

 

To Make the Pancakes

 

Mix the egg yolk with the coconut milk. Beat the egg white until it forms stiff peaks. Now mix the coconut milk mix with the flour until your create a thick batter. Now fold in the egg while.

 

When ready to cook the pancakes, add a tbps of the oil to a hot frying pan and then add a ladle spoon of the batter. Cook the pancake until it s browned and firm then flip the pancake over and cook on the second side for a further minute or two. Continue to cook all the remaining pancakes.

You can keep the cooked pancakes warm in a medium warm over for about 5 – 10 mins without compromising on taste and texture.

Serve 2 pancakes per person topped with the cinnamon nut cream and some fresh berries when in season or defrosted berries all year round.

Amaranth Porridge

Ok, so first things first.  I love Oats.  They are a great choice for breakfast…BUT… there is always a but isn’t there.

All Oats are not created equal…top of the heap you have your gorgeous organic Jumbo Oat and then right down at the bottom of the pile you have that sawdust in sachets that passes for breakfast cereal.  The jumbo oats give you a slow release of energy, especially when you pair them with nuts, seeds, nut milks or dairy, while the sawdust sachet just gives you a sugar rush and a crash.  Oats are naturally gluten free, although they may have been processed in a factory that also produces gluten based products so if you have an allergy or intolerance then always buy the guaranteed Gluten Free Jumbo Oats.

But despite their impressive health credentials Oats are not for everyone and if you are trying to reduce or cut out grains from your diet then breakfast can be a nightmare.

Step in the Amaranth Seed.

A protein packed powerhouse, Amaranth contains more than three times the average amount of calcium and is also high in iron, magnesium, phosphorus, and potassium.  It’s also the only grain documented to contain Vitamin C..pretty impressive stuff right!

Its doesn’t go completely soft as a grain would, its more of a soft nutty texture..it maybe a bit if an acquired taste.  We serve this recipe on our Sugar Detox Retreat and it almost always splits the table into lovers and haters…

 

Amaranth Porridge - A Healthy Alternative To Oats
Serves 2
  • 100gm Amaranth
  • 100ml Unsweetened Almond Milk
  • 100ml Coconut Water
  • 1/2 Cap of Vanilla Extract
  • 1/2 sml Cinnamon Stick
  • Grating Fresh Nutmeg
  • 20gms Flaked Almonds

As with all porridge this couldn’t be simpler to make.

You simply combine the amaranth with all the ingredients in a small pan and bring to a gentle bubble on the stove.  I know that at first it will seem like a lot of liquid to the amount of Amaranth but thees little seeds really soak up the juice.  So be liberal.

Keep it on a low bubble and give it the occasional stir to stop it from sticking and so you can adjust the liquid if you need to.  You may find that you will want to add a splash more almond milk to stop it from becoming too thick.

It will take about 20 mins for the porridge to cook through.

Serve topped with flaked almonds

If you are looking for a gluten free porridge recipe this is well worth a try.