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Writer's pictureLeah Cooper

Winter Soul Nourishing Day Retreat - Recipes

Here are the recipes for the meal that was served at the Four Seasons Winter Soul Nourishing Day Retreat on Sunday 16 June 2024.



Sprouted Brown Rice


NOTE: Sprouted rice will only work with brown rice as it still has the outer hull covering the internal germ.


Ingredients

1 cup brown rice


First, soak the rice

  • Wash one cup of brown rice three times to remove dirt and dust.

  • Cover rice in plenty of water and allow to soak for 24 hours.

  • Drain and rinse well.

 

To sprout the rice

  • Keep rice in a sieve over a bowl and cover with a clean tea towel.

  • Wash the rice twice a day (morning and evening) in plenty of water and allow to drain over the bowl. Cover with tea towel.

  • Continue this for 2-3 days until little tails can be seen sprouting from the rice grains.

 

To cook sprouted rice

  1. Rinse the sprouted rice and place in a saucepan with 1¾ cups water and a pinch of sea salt.

  2. Bring pot to the boil. Once boiling, cover pot and reduce heat to low. Cook for 50 minutes. DO NOT remove the lid or stir the rice when cooking.

  3. After 50 minutes, shut off the heat and allow the pot to sit for at least 10 minutes before removing the lid. This helps complete the cooking process.

  4. After resting, gently fluff with a fork or stir the rice carefully to mix the grains at the top with the grains at the bottom of the pot.

  5. Eat and enjoy.


Lentils


Ingredients 

½ cup Puy or French lentils

1 bay leaf

Water

Sea salt


 Method

  1. Wash and soak lentils for at least 30 minutes, up to 2 hours.

  2. After soaking, rinse lentils and place in a saucepan with plenty of water and bay leaf.

  3. Bring pot to boil and allow lentils to simmer for 15 minutes. Add a pinch of sea salt and cook for another 5 minutes, until the lentils are soft but not mushy.

  4. Cooked lentils can be used in salads, mixed with rice, used in pasta sauce, or blended to make a spread or dip.


Rice with Lentils


Ingredients 

2 spring onions, finely sliced

1 tsp cold pressed sesame oil

2 cups cooked rice

½ cup cooked lentils

1-2 tsp mirin

Method

  1. Heat a frypan or wok and add the sesame oil.

  2. Once the oil is hot, add the spring onion and cook, stirring for 1-2 minutes to ensure they don’t burn.

  3. Add the rice to the wok and stir to break up any clumps.

  4. Add a dash of mirin and stir through the rice.

  5. Toss in the lentils and add another dash of mirin. Mix through until rice and lentils are warmed completely.

  6. Serve when ready.


Baked Pumpkin Wedges


Ingredients

Jap pumpkin

Sea salt

Cold pressed sesame oil (not toasted)

Umeboshi vinegar

Method

  1. Preheat oven to 180ºC.

  2. Prepare a large baking tray with baking paper.

  3. Wash the pumpkin to remove any dirt from the skin.

  4. Cut the pumpkin into wedges. (NOTE: The thicker the wedges, the longer it will take to cook.)

  5. Place wedges in a large mixing bowl and drizzle with sesame oil and sprinkle on sea salt. Toss the wedges so the oil and salt are evenly distributed. If you don’t have a large bowl, simply place the wedges on a prepared baking tray and use hands to rub in the oil and salt.

  6. Place wedges on the prepared baking tray and place in oven. Bake for 45-60 minutes until softened. Depending on your oven and the size of your wedges, you may want to check on the pumpkin after 30 minutes to see how it is going.

  7. When the pumpkin is almost ready, sprinkle the umeboshi vinegar over the top and place back in the over for a few minutes.

  8. Remove from oven when ready.


Tahini Umeboshi Sauce


Ingredients

¼ cup tahini

1 tsp umeboshi vinegar

½ lemon, squeezed

1 clove garlic, crushed

Pinch of sea salt

1/3 cup water


Method 

  1. Add all ingredients, except water, to a bowl or mixing jug.

  2. Start to stir it all together and then gradually add water, a tablespoon at a time, to thin out the mixture until desired consistency is reached.

  3. Drizzle sauce over cooked pumpkin.

 NOTE: Sauce will thicken slightly if left standing. Simply add a little more water and stir through as needed.


Seasonal Salad

 

Ingredients

Radish leaves, washed and cut into 1 inch segments (could substitute rocket/arugula instead)

½ bunch parsley, washed and leaves removed

½ bunch coriander, washed and leaves removed

2 spring onions, washed and sliced (green parts only)

1 small daikon radish, sliced thinly

1 cucumber, sliced thinly

1-2 carrots, sliced thinly

1/3 cup walnuts, lightly toasted

¼ cup pomegranate seeds (could substitute currants instead)


Method

  1. In a large bowl, combine salad ingredients.

  2. Gently toss ingredients together with hands.

  3. Pour on dressing and mix again to distribute.

  4. Serve immediately.  

Salad dressing

 

Ingredients

4 tbsp extra virgin olive oil

2 tbsp lemon juice

1 tbsp red wine vinegar

pinch sea salt

cracked black pepper

1-2 tsp maple syrup


Method 

  1. Place dressing ingredients in a jar.

  2. Seal jar and shake together to combine.

  3. Taste and adjust seasoning as required.

  4. Pour over your salad. Any remaining dressing can be stored in the jar in your fridge.  


Crispy Kale


Ingredients

8-10 kale leaves, de-stemmed, washed and dried (use salad spinner)

1 tbsp olive oil

Sea salt

 

Method

  1. Preheat oven to 160ºC.

  2. Prepare 2 baking trays with baking paper.

  3. Break the kale into smaller pieces using your hands.

  4. Place kale in a large bowl.

  5. Drizzle with olive oil and sprinkle on sea salt.

  6. Massage kale gently with hands to distribute the oil and salt.

  7. Arrange kale evenly on baking trays. Place in oven for 10-20 minutes until edges start to brown and the kale goes crispy.

NOTE: Check your kale after 10 minutes. You may need to remove some pieces as some will crisp up faster than others.


Thumbprint cookies

 

Ingredients

1 cup almonds

1 cup rolled oats (can use Bob’s Red Mill Wheat Free oats for Gluten Free)

1 cup flour (can use GF flour)

½ tsp baking powder

1 tsp cinnamon

Pinch sea salt

¼ cup maple syrup

¼ cup rice syrup

½ cup macadamia oil, lightly flavoured olive oil or melted butter

Filling: Raspberry jam (or other jam of choice)

Method

  1. Preheat oven to 160ºC.

  2. Prepare 1-2 baking trays with baking paper.

  3. Place the almonds in the bowl of a food processor and blitz until they become a small crumble.

  4. Add the rolled oats and blitz again.

  5. Finally, add the flour, baking powder and cinnamon and blitz to combine with the nuts and oats.

  6. In a separate bowl, combine the syrups and oil/butter. Pour into the dry ingredients and blend in the food processor until a dough forms.

  7. With wet hands, shape the mixture into small balls and place on a prepared baking sheet.

  8. Flatten each cookie a little with your fingers and make a dent in the centre with your thumb.

  9. Place a dob of jam into the dent.

  10. Put the cookies into the oven and bake for 15-20 minutes. Check to see if they are done when the base (underneath side) of the cookies begin to turn a golden colour.

NOTE: Almonds can burn easily so I recommend you check them after 10 minutes in the oven and rotate the trays if necessary.


Megan's Cream of Broccoli Soup


Serves 4-6 


Ingredients

750gm broccoli 

2 ½ cups (600ml) Chicken stock - use 2 Massel stock cubes 

¼ tsp nutmeg 

1 cup cream (250ml) 


Method 

  1. Cut the broccoli stems and florets into chunks. Place in a large pan with  the stock. Cover and bring to the boil. The liquid only covers ½ of the  broccoli but this is OK as you will need to stir occasionally. Reduce heat and simmer, covered for 10-20 min or until tender.  

  2. Blend to a puree with Bamix or similar in the saucepan. 

  3. Add the nutmeg and cream and stir over a moderate heat until heated  through. Do not boil.  


Megan's Choc Bliss Balls


Ingredients

½ cup cacao powder

2 cups nuts almonds and cashews

½ cup goji berries

2 cups pitted dates

3 tbsp coconut oil (melted if hard)

Desiccated coconut, for coating


Method

  1. Place nuts in blender. Do not blitz too fine. Also you can just use dry roasted almonds if you don’t want to use cashew nuts.

  2. In separate bowl mix the cacao powder, goji berries and blitzed almonds and then add to this bowl the blitzed dates.

  3. Add melted coconut oil and blend to combine.

  4. Take spoonfuls and with wet hands roll into balls.

  5. Roll balls in coconut.

  6. Refrigerate until ready to eat.  




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