Retreat Recipes

The following are the recipes that we have introduced recently into our retreats. We hope you enjoy making them :)


Chilli Mince Quesadilla Stacks

1 packet of Gerry’s Low-Carb wraps

Nacho Mince (recipe from Cookbook 1- “Savour Create Enjoy”)

1 can of Black beans

1 can of corn kernels

Cheese mix – ½ BAG mozzarella; ½ BAG noble cheese

Sour cream, guacamole to serve on the side

Use a 20 – 22 cm springform cake tin – depending on the size of the wraps

Allow 3 wraps per cake tin. Spray bottom, line inside wall with baking paper.  Place a wrap in the bottom, cover with a layer of mince, black beans, corn, cheese then another wrap. Then repeat.  Finish with a wrap on the top, and egg wash to brown.  

Cook in 180 degree oven for 30 mins, turn oven off and leave in oven to sit for 30 mins.  Grill the tops before serving.  

OR make in morning or day before to refrigerate then heat up.


Broccoli, almond and cranberry salad

Broccoli 2 large heads chopped into small florets
2 apples, cored 
Juice of 2 lemons
2/3 cup of almonds , sliced, slivered or chopped
½ cup cranberries
4 spring onions, finely sliced

Natural yoghurt 1/2 cup 
Mayonnaise 4 tablespoons 
Apple cider vinegar 2 teaspoons 
Liquid honey 1 teaspoon
Salt and pepper

 1       Place broccoli florets in a large heatproof bowl and pour over boiling water to cover. Leave for 5 minutes to lightly cook. Meanwhile, get a large bowl of iced water ready.  Drain broccoli and place in bowl of iced water (this helps the broccoli retain its bright green colour and crunchiness).

 2       Thinly slice apple, then cut into thin matchsticks and place in the bowl the broccoli was cooked in. Squeeze lemon juice over the apple to prevent browning. Lightly toast almonds in a dry fry pan (no oil) on medium heat, shaking the pan frequently to avoid burning, for 2-3 minutes, until light golden.

 3       Mix dressing ingredients together and season with salt and pepper.

 4       Drain broccoli well and toss with apple, cranberries, spring onion and half of the dressing. Drizzle with remaining dressing and scatter almonds on top.


Cucumber Mint Salad

2 telegraph cucumbers ; cut in half lengthwise, then slice halves into pieces
¼ cup mint leaves
Lemon zest of 1 lemon; juice of 2
Drizzle olive oil

 Toss all ingredients and add salt and pepper as required.

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Asparagus, Kumara, Walnut and Parmesan Salad


Kumara x 2-3,  cut into 3 cm chunks (needs to cook 30-40 mins in oven)
Salt and pepper
Olive Oil, drizzle
Red wine vinegar approx.       2 tbsn
Splenda                                      1 tspn
1/2 red onion,  thinly sliced
250g asparagus (or Green beans if off season), trimmed to halves
Flat-leaf parsley, chopped          1/4 cup
Lightly toasted walnuts, chopped 1/3 cup chopped (1 small packet)
Parmesan shaved                        1/4  cup

Wholegrain Mustard      2 tspns
Liquid Honey                 2 tspns
Olive Oil               1 Tbspn        
Reserved Red wine vinegar from pickled onions

 1       Preheat oven to 2oo•c. Line an oven tray with baking paper. Toss kumara with a good drizzle of olive oil on prepared tray, season with salt and pepper, and roast for about 30 minutes or until golden and tender.

 2       In a bowl, mix red wine vinegar and splenda together and add red onion. Leave to marinate for about 15 - 30 minutes. Drain, reserving vinegar for the dressing.

 3       Place asparagus in a pot or heatproof dish or bowl, and pour over boiling water to cover. Leave to stand for 5-10 minutes until asparagus is lightly cooked through (but still crunchy). Drain and place in a bowl of iced water to quickly cool (this helps it retain its bright green colour) then drain again.

4       Mix all dressing ingredients together.

5       Toss roast kumara, asparagus, parsley, walnuts, and half of dressing, pickled red onion and parmesan together. Scatter over remaining pickled red onion and parmesan, and drizzle with remaining dressing.


Sheryl’s cauli salad

½ cup chopped cashews
1 brown onion, diced
2 cloves garlic 
1 cup bacon pieces
Baby corn (optional)
½ cup small carrot sticks
½ cup frozen peas
½ green capsicum
1 tspn curry powder
1 tspn turmeric
1 tspn five spice
1 tspn Paprika
1/2 cup chopped parsley (more if desired)
Black sauce: shakes of Worcestershire sauce and soy sauce
Cracked pepper
1 head Cauliflower, processed in blender, or grated like rice (uncooked)

Brown cashews in frying pan, remove. Scramble 2 eggs and set aside.

Drizzle oil, and fry brown onion, garlic and bacon pieces in pan. Add optional baby corn (and juice) , peas, carrots and green capsicum. (if you don’t add corn, then add ¼ cup water)

Add spices, cauliflower rice, parsley cashews and scrambled eggs. Add black sauce and pepper, mix well and serve.

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Orange & Sesame Chicken

For the Hoisin (Orange) Sauce:
1 orange
2 teaspoons avocado oil
2 teaspoons sesame oil
2 cloves garlic - or 2 small teaspoons minced garlic
1 teaspoon minced ginger
1 teaspoon apple cider vinegar
1 tablespoon tomato paste
3 dates
60ml coconut aminos (or Tamari soy sauce)
2 tablespoons almond butter
1 teaspoon fennel seeds
1/2 teaspoon cinnamon
1/8 teaspoon cayenne pepper
1/2 teaspoon chili powder
Salt & pepper to taste
400 grams boneless, skinless chicken thighs
Olive oil for cooking

Zest and peel the orange. Add the zest and flesh of the orange plus all the orange hoisin ingredients to a saucepan and bring to a boil over a low heat - so this means slowly! Simmer for about 5 minutes, then pour into your blender or food processor. Blend on high until smooth (strain if necessary).
Cut the chicken into bite-sized cubed pieces. Add the oil to a large skillet over high heat, and add in the chicken. Allow to cook, stirring occasionally, for about 5 minutes or until mostly cooked through. Add the orange (Hoisin) sauce to the pan, bring to a simmer, and allow chicken to cook in the sauce for another 3-4 minutes, stirring occasionally. Season to taste with salt and pepper.


Satay Chicken

3 chicken breasts, chopped into pieces

1 chopped brown onion

1 clove garlic (or 1 tspn minced garlic)

Olive oil

500 ml chicken stock

1 tspn curry powder

1 tspn chilli powder

1 tspn honey

1 tspn grainy mustard

Pinch cumin

1/2 cup peanut butter


Fry onion, garlic and chicken in a frying pan with olive oil. Add rest of ingredients to pan, simmer for 15 minutes. Serve with cauliflower rice or cucumber salad.


Roast Capsicum, tomato, feta and basil salad

6 coloured capsicums (3 red, 3 yellow)
250 g cherry tomatoes (1 punnet) – halved
200g feta
1 cup basil leaves – ripped up (not chopped)
Sea salt and black pepper
Extra virgin olive oil 
Lemon juice and zest of 1 lemon

Preheat oven to 220 degrees placing whole capsicums on a tray.  Roast for 35-45 mins, turning often until charred and blistered.  Set aside to cool, then peel off skins. Slice flesh and discard seeds.

Arrange tomatoes and capsicum on a large serving platter and scatter with crumbled feta and basil leaves. Season with salt and pepper, dress with lemon juice, olive oil and zest.  Drizzle with balsamic glaze.


Meatballs Parmigiana

Meatballs (makes 50)

1 kg Mince
1 eggs 
salt and pepper
1/2 cup grated parmesan
1 tspn Worcestershire sauce
½ cup chopped fresh basil
½ lemon rind


3 tbspn tomato paste
2 cans of chopped tomatoes
Cheese mix (1/2 cup Noble, ½ cup Mozzarella, ¼ cup grated parmesan) for topping casserole
1 onion
2 cloves garlic 

Combining all above ingredients and roll into golf ball size balls, and brown in frying pan with drizzle of olive oil.

Place in baking dish in a single layer. Leave to one side.

Sauté onions and garlic together.  Add chopped tomatoes, tomato paste, 1 tspn cider vinegar, ¼ tspn dry mustard powder, salt and pepper

Pour sauce over meatballs in casserole dish, sprinkle with cheese mix and bake in oven for 40 mins.