Wellness Retreat Recipes

Coconut Curried Cauliflower Soup

  • 2 large heads of cauliflower, including the stem, roughly chopped
  • 3 tablespoons olive oil
  • 2 teaspoons salt
  • 2 medium onions, chopped
  • 4 carrots, chopped
  • 4 tablespoons ginger, chopped (or 2 tablespoons ground ginger)
  • 4 garlic cloves, minced
  • 2 teaspoons ground turmeric 
  • 3-6 tablespoons curry paste (or 4 tablespoons curry powder)
  • 10 cups stock (vegetable or chicken)
  • 2 - 15 ounce cans coconut milk

Heat the olive oil in a large pot over medium-high heat. Add the onion and sauté for 5 minutes. Add the carrots and continue to cook, stirring occasionally, until both the carrots and onion are browned, about 5 minutes. Add cauliflower and cook for 5 more minutes. Add the ginger and garlic and cook for 1 minute. Add the turmeric and curry paste and deglaze the pan with a splash of the stock, scraping the bottom of the pot to remove and dark bits.

Add the remaining stock and coconut milk, and bring the pot to a boil. Reduce the heat to low and gently simmer until the cauliflower has finished cooking. 

Using an immersion blender (or, working in small batches, use a regular blender) blend the soup until it is very smooth. Season to taste. 

Minestrone Soup

  • 4 large carrots, diced
  • 1 large onion, diced
  • 6 stalks celery, diced
  • 2 tbsps. olive oil
  • 3 garlic clove, crushed
  • 3 large potatoes, diced
  • 2 tbsp tomato purée
  • 3l vegetable stock
  • 1 400g cans chopped tomato
  • 2 400g cans cannellini bean 
  • 200 g pasta noodles of your choice
  • 1/2 small head savoy cabbage, shredded
  • salt to taste

Heat the oil in a pan, add the carrots, onions, celery, garlic and potatoes, then cook over a high heat for 5 mins until softened.

Stir in the tomato purée, stock and tomatoes. Bring to the boil, then turn down the heat and simmer, covered, for 10 mins.

Tip in the beans and pasta, then cook for a further 10 mins, adding the cabbage for the final 5 mins. Season to taste and serve.

Chicken and Wild Rice Soup

  • 1 cup uncooked wild rice 
  • 1 whole chicken, cut into 8 pieces
  • 1/4 cup olive oil 
  • 2 cups onions, chopped
  • 1 ½ cups celery, chopped
  • 1 ½ cups carrots, chopped
  • 2 cups mushrooms, finely chopped
  • 8 cloves garlic, minced
  • 1 bay leaf 
  • 3 litres chicken broth
  • 4 cups water
  • 1/4 cup fresh parsley, chopped (or substitute dried)
  • 2 tsp fresh thyme, chopped (or substitute 1 1/2 tsp dried)
  • 2 tsp fresh sage, chopped (or substitute 1 tsp dried)
  • 1/2 cup butter
  • 1 cup all purpose flour
  • 1 litre milk
  • salt and pepper to taste 


Place chicken in chicken broth in a large pot and bring to a simmer.  Let cook about 30 minutes until chicken cooked.  Remove chicken from the pot and let cool. 

Heat a large stock pot over medium heat, and add onions.  Cook for about 4 minutes until softened, then add carrots and celery.  Continue cooking another 3-4 minutes and then add mushrooms and herbs. Cook for another couple of minutes and then pour hot broth over and add the rice.

Continue to cook until rice is cooked through, about 20 minutes.

Shred the chicken, taking care to remove all bones and cartilage. Add the shredded chicken back into the pot. For the bechamel: Melt the butter and oil in another saucepan. Add the flour and let the mixture cook for 1 minute. Whisk the mixture slowly while adding the milk. Continue to whisk until all lumps have dissolved and mixture has thickened. Add this mixture to the pot. Stir to combine. Add additional water or milk to your preference if the consistency is too thick. Season with salt and pepper to taste.


  • 2 cups all-purpose flour, plus more for dusting
  • 2 tablespoons baking powder
  • 1 scant tablespoon sugar
  • 1 teaspoon salt
  • 5 tablespoons cold, unsalted butter
  • 1 cup whole milk

Preheat oven to 425. Sift flour, baking powder, sugar and salt into a large mixing bowl. Transfer to a food processor. Cut butter into pats and add to flour, then pulse 5 or 6 times until the mixture resembles rough crumbs. (Alternatively, cut butter into flour in the mixing bowl using a fork or a pastry cutter.) Return dough to bowl, add milk and stir with a fork until it forms a rough ball.

Turn the dough out onto a well-floured surface and pat it down into a rough rectangle, about an inch thick. Fold it over and gently pat it down again. Repeat. Cover the dough loosely with a kitchen towel and allow it to rest for 30 minutes.

Gently pat out the dough some more, so that the rectangle is roughly 10 inches by 6 inches. Cut dough into biscuits using a floured glass or biscuit cutter. Do not twist cutter when cutting; this crimps the edges of the biscuit and impedes its rise.

Place biscuits on a cookie sheet and bake until golden brown, approximately 10 to 15 minutes.


  The Clark Family Foundation
 Urban Harvest Landscape
zdybThe Wilson Family FoundationThe Joanne and Tom Cowan Fund
The William and Katharine Kostuk Family FundLove Alchemy Cornerstone
TillsonburgLFHSGoodlife Fitness