Olive Retreat - Olive Retreat wellness guide: plant-based cook book

Olive Retreat Wellness Guide
OLIVE RETREAT Copyright 2014 by The Olive Retreat Smashwords Edition www.oliveretreat.com TABLE OFCONTENTS -Amazing Protein Loaf -Mixed-up Seed Bread -Flat Bread for Tree Huggers -Quinoa Yogi-Power Porridge -Chia Seed Pudding -Pancake Domination -Nutty Mylks -Andalusian Tomato Salad -Orange & Coriander Kindness -Green Salad Supremacy -Cozy Winter Salad -Millet & Quinoa Protein Hug -Raw Asparagus & Almonds -Benevolent Bean Paste -Can't BEET it, Raw Paste -Rockin' Guacamole -Sexy Mango & Kiwi Salsa -Rich Rocket Hummus -Gentle Lentils -Prana Soup -Earthy Lentils & Quinoa Soup -Brown Rice Miso Noodle Soup -Leeky Broccoli Soup -Gazpacho Picasso -Raw Nori Rolly -Love Boats -Roasted Veggies on Grain Mountain -Stir Fried Rice -Hearty Risotto-Style Millet -Homemade Curry from Scratch -Slow Artichokes -Pasta with Animal-Friendly Sauce -Goood-Fat Mousse -Non-Treasonous Truffles -Universal Absolution Birthday CakeConspiracy -Blissful Brownies INRODUCTION At Olive Retreat webelieve the best possible health results come by filling our bodieswith the best possible ingredients, and lots of them. We do it bysimply eating awesome food . Yes, food - cooked in amazing andnutritious ways. In addition to being as nutritious as possible,our meals also look appetizing and taste amazing. They have beenreferred to as "art" for all they appear and contain, and weappreciate and strive for that. 100% of the food we cook isplant-based, gluten free, sugar free, dairy free and meat free.

Wesource as much as we can locally and organically, and all dishesand meals are put together to give clients the most nutrition,goodness and great taste as possible! Maximum Plant-Based Satisfaction This cookbook is a great way to getstarted on the right plant-based path for those who aren'tpresently plant-based eaters. One of the most common mistakespeople make when first becoming plant-based eaters is to simplyremove the meat or fish, leaving very innutritious meals behind.The second most common mistake is to substitute meat or fish withpackaged food like veggie burgers. Packaged foods are often highlyprocessed and left with little if any nutrition. To become aplant-based eater you must rethink things a bit and learn more,which we do in this frickn' cookbook. The Detox Deception Many people come to ourOlive Retreats wanting to detox, but don't realize that a week'sdetox will never do as much for them as the daily detox of just eating healthily . Consuming organic, clean, non-refined natural food, andmostly vegetables every day, is hugely better than one isolateddetox event now and then.

That's all for now. Enjoy therecipes! BREAKFASTS Frickn' Protien Loaf (makes 2 loaves) DRY Ingredients -200 grams of Quinoa or Millet flour -100 grams of Buckwheat flour -100 grams whole grain Rice flour -50 grams of Raisins -100 grams of Nuts (Almonds, Walnuts,Hazelnuts) -1tbs Bicarbonate of Soda WET Ingredients -500-700 grams of Water -50 grams of Linseeds -2tbs of Salt -1-2 grated Banana, Apple or Carrot This is the most forgiving and easy breadto make. Calculate 15 minutes to mix the ingredients for the dough.The only thing to keep in mind is to add approximately 1tsp ofbicarbonate, 1tsp of salt, and 1 sweet fruit for every 5dl offlour, so make as much as you want. It can be easily frozen. Thesugar in the fruit and the salt activates the bicarbonate thatraises the bread. The more compact the flour you use the more salt,bicarbonate and sugar (fruit) you need for the bread to raise.

Ifyou are on a candida diet, use carrots instead of fruit. We alwaysuse carrots. Keep in mind also to freeze all the oldbananas and other fruit you don't get around to eating, because youcan use them for this bread or as sweeteners in healthy desserts.When fruit turns old it produces more fructose (the sugar in fruit)and thats why it becomes sweeter with time. But as we have learnedthe hard way, don't forget to peel the fruit before freezing! PROCESS: Mix all the dry and wet ingredients inseparate bowls, to be sure each is well mixed. Then mix the twotogether until you get the consistency of a sticky porridge. Youcan add more water to get the right consistency if it's not stickyat first, but don't let it get runny.

Flours tend to be differentin different countries, so bear this in mind. If your mixture istoo dry add more water. -Place the porridge-like dough in breadtrays. Put pumpkin, sesame or other seeds on top if you want, andtap them down a little so they stick to the surface. -Bake for 40-60 minutes on 160C,depending on how sticky the mixture is. -Stick a probe in the center of the breadto see if it's ready.

When the stick comes out clean, the bread isready. If it comes out sticky, the bread's not ready. If you happento take the bread out too early, just put it in again. -Breads always like to rest before beingcut so let it cool off under a towel for about 20 minutes beforeeating (if you can). We also like to switch off the oven and let itcook in the after heat. If you dont have time tobake the bread after making the dough, just leave the dough in thefridge and bake it whenever you have the time.

We often leave doughover night and bake it in the morning so that we have newly bakedbread to start the day. You can also change the ingredients to yourown liking as much as you want. We do all the time. It's a very forgiving breadand you can elaborate a lot until you find exactly what you like,but DONT fall into the trap of using white wheat flour. Then youmiss the whole point and might as well buy a white, pre-sliced,nutrient-free loaf from the supermarket. Quick Note on Nuts, and Soaked Nuts A nut wants to fall into wet soil to growthe plant it was meant to produce.

When the nut comes into contactwith water the hard outer shell opens, the nut gets wet, and it"comes alive" from its dormant phase. Nature has protected nutsfrom animals or bugs with a bitter taste and peal, which is usuallyenough for predators to leave them lying on the ground. It's alsowhat makes some people have trouble digesting them. These bitter enzymes are dissolved whenthe nuts are soaked in water. They also develop dormant enzymes tostrengthen the little plant-to-be. This means that minerals andother good nutrients are bioavailable, and the nut also becomesmuch healthier and easier to digest for us humans.

When we toast nuts the bitter enzymes andtaste go away, but it also kills the enzymes that make them sonutritious. Still however, lightly toasted nuts could still behealthy for us, though deep fried and salted nuts are not. The bestis to soak nuts. Just leave them for a few hours or over-night in abowl of water, then rinse off the dirty water and keep them in thefridge. Now they are as alive as any fresh food and need to bepreserved cold. Mixed-up Seed Bread DRY Ingredients (equal amounts of each) -Quinoa flakes -Flax seeds -Sunflower seeds -Sesame seeds -Pumpkin seeds -1tbs Coconut fat (optional) -Water -Poppy seeds for topping PROCESS: -Start by preheating the oven to 180C.With this flat bread it's important to use equal amounts of flakesand seeds, add them mix them all in a bowl with 1tbs of virgincoconut oil (which will make your bread crispy, but this isoptional). -Slowly add a little bit of water andstart mixing. -Slowly add a little bit of water andstart mixing.