In general, during this city break, try to avoid carbohydrates in excess, especially sugar, wheat products, like bread, pasta and pizza made with wheat. Is it important also to eat according to the time of the day.
Very inconvenient foods (to avoid) before/during the retreat or city break:
- Absolutely: alcohol, chocolate (pastries), sugar, sugar added beverages (certain fruit juices), ice cream.
- Relatively: pasta, pizza, bread, nuts, fruits with a high content of sugar (melon, watermelon, mangoes, litchis)
Preferred “good” carbs;
- Rice (small amount), sweet potatoes, quinoa, chia, buckwheat.
Day 0 - Preparation
75 g leeks, sliced and well-washed 100 g carrots, well scrubbed and chopped 50 g celery 50 g shallots, peeled 2 medium garlic cloves 3 tablespoons of sea salt 20 g flat-leaf parsley, loosely chopped 30 g cilantro (coriander), loosely chopped 1 medium turnip peeled and chopped
Add 2 L of water and boil for 1 hour covered. Keep adding water to obtain 2 L of soup. Drink ½ L every night.
Quinoa, salmon (tempeh if vegan) and avocado
60g of quinoa (better red) 120g of salmon filet or chunk (to cook stemed) or tempeh in slices (vegan) to grill 1/4 of avocado cut in 3-5 slices 1 teaspoon of olive oil (virgin, first and cold press) 1 teaspoon of pine-nuts 1 teaspoon of raisins Small amount of chopped dill 2 slices of grapefruit
Soak 60g of quinoa in water for about 1 hour and then, boil for about 20 minutes. Add some raisins and pine-nuts, add a teaspoon of olive oil (virgin, first & cold pressure).
Steam 120 g of salmon (optional: topped with a small amount of chopped dill). Cut 3-5 slices of avocado. Serve it with a couple of slices of grapefruit (optional). [150 g of grilled tempeh instead of the salmon if you are vegan]
Day 1. The Body
First Day White Omelette
3 egg whites (the whites of 3 eggs, discard the yolk) 1 pinch of sea salt 1 teaspoon of chopped parsley (optional) 1 teaspoon of olive oil 3 cherry tomatoes halved 2 slices of turkey ham or a vegan burger
Cook a normal omelette in a hot pan, adding the oil, egg white and salt. During the cooking process, add the cherries and the chopped parsley. Present the omelette with the sliced turkey or the vegan burger. 2 slices of buckwheat bread or any gluten-free bread and 1 apple (chopped).
Day 2. The Energy
Potato & Greens salad
1 medium potato (around 130g) boiled (with salt) 5 tops of asparagus (5-7cm) 1/4 cup alfalfa sprouts (other sprouts are Ok) 1/4 cup mustard greens 1/4 cup cress 1/4 cup green peas boiled 1 small (3" long) green onion chopped finely
1 teaspoon of lemon juice 1 teaspoons olive oil 1/2 tablespoon of mustard 1 teaspoon water
Boil potatoes (10-15 min), asparagus (2 min), chickpeas (till done). Halve the potatoes and squash it gently with a fork. Mix the oil and lemon juice, mustard and water in a jar. Add a bit of salt and agave syrup if needed. Take half of the dressing and sprinkle the potatoes first. Then add the greens, cress, sprouts, asparagus, green peas and finely chopped green onion on top. Sprinkle the rest of the dressing.
Wulong (Oolong) tea – Big Purple Robe
Semi-fermented Wulong tea called Da Hong Bao (Big Purple Robe). This variety comes from Wu Yi mountain, in Fujian, China, and it was a beverage exclusive for the Chinese Imperial family because of its medicinal properties, mostly anti-ageing and improving digestive function, as well as healing digestive issues.
Check here: Da Hong Bao tea
Wulong (Oolong) tea – Iron Goddess of Mercy
Another semi-fermented Wulong tea called Tie Guanyin, or Iron Goddess of Mercy. It is called “iron” because the colour of the tea leaves spots. Find more information here: Tie Guanyin
Vegan Noodle salad
1 cup cooked Soba Noodles (about 1 inch in diameter) 1 Carrot julienne 1 Cup of broccoli cut into florets 1 Green onion (Sliced) 1/2 of an Avocado (sliced) Sesame seeds for garnish
1 tablespoon of soya sauce (low in sodium) 1/2 teaspoon of Toasted Sesame Oil 1/2 teaspoon of English mustard 1/2 tablespoon of Marple syrup or agave nectar 1/2 tablespoon of Tahini 1 clove of Garlic (minced fine) 1/2 a teaspoon of minced ginger 1 teaspoon of mineral water
Mix the ingredients for the sauce and set aside. Cook and rinse the soba noodles. Add some sesame oil and set aside. Blanch the broccoli and carrot in boiling water for about 3 minutes.
Set the dish: noodles, broccoli, carrot, too the noodles with the green onion and add the avocado. Add the sauce. Enjoy.
Day 3. The Soul
Saturday Morning Salmon
1 crusty white roll (poppy seed ones) (Not hard) 2 teaspoons canola oil 1 slices smoked salmon 3 egg whites 3 small mushrooms sliced 2 small pickles (cucumber, cornichon), diced brunoise A few snipped chives A pinch of salt and pepper
Heat oven to 180C/160C. Slice off the top of each roll, then gently remove the bread inside until there is a hole large enough to accommodate a slice of salmon and an egg. Do not discard the top. Arrange the roll on a baking sheet.
Stir-fry the mushrooms. Keep aside. Toast the top of the roll. Make two scramble eggs sets:
- Half of the white egg adding the diced prickle.
- Use the remaining white egg to scramble with the mushrooms.
Brush the inside and edges of the rolls with the rest of canola oil arranging a slice of salmon inside. Bake for 2-3 minutes until the salmon borders get darker and the bread is warm.
Assemble the dish:
Fill the centre of the roll with the scrambled egg. Arrange it in one half of the dish.
On the other half of the dish arrange the scrambled egg 2 (mushrooms) with the tops toasted in and cut into 2-3 parts. Top the ensemble with snipped chives.
Tuna Castle on Quinoa Base
10 grams seaweed wakame dried 1/4 cups alfalfa sprouts (or any other sprout) 40 grams quinoa 3 slices avocado cut into small dices 2 small radish thinly sliced 100 grams tuna (better yellow fin) cut in carpaccio 1/2 teaspoons sea salt 2-3 tablespoons lemon juice 1/4 teaspoons black pepper freshly ground 2 teaspoons of pine nuts (roasted)
1 pinch of wasabi paste (1/8 teaspoon to taste) 1 teaspoons sesame oil 1 teaspoons cider vinegar 1 teaspoon of water 1/2 teaspoon of lemon juice A bit of agave syrup (1/8 teaspoon to taste) Salt to taste
Soak the wakame in water for about 5-10 mins. When already hydrated cut into thin noodles. Marinate the tune in lemon juice and a bit of salt for 10 minutes. Soak the quinoa for a few minutes. Cook the quinoa in 120ml of water. Rinse and drain the water after quinoa is already cold. Prepare the vinaigrette mixing the ingredients in a jar and securing the lid. Time to build our castle or “castell” (Catalan language).
Why castle? A Catalan Castle means a Human Castle competition event when several villages or groups challenge each other in order to raise and unload the most beautiful human tower as possible. It is not only a demonstration of strength but teamwork, coordination and generosity.
The castells or human castles have the particularity of being built from a thick and strong foundation (the core of quinoa “supported by the carpaccio”) and becoming lighter (avocado and wakame). Normally the ones that reach the top of the castle are children (alfalfa sprouts). 1st floor: quinoa (centre) mixed with the pine nuts and carpaccio. 2nd: avocado dices. 3rd: wakame wrapping the last floor 4th floor: alfalfa sprouts. Spread the radish slices around and add black pepper freshly grounded.
Follow the picture for help.
Green Tea Bi Luo Chun, from Sansia, Taiwan.
The tea leaves are rolled in spirals, resembling snails, so the name of the tea means “Green Snail Spring”. The name “spring” is because usually is prepared at the spring equinox. It is a sweet tea with unique traces.
Take a look here: Bi Luo Chun
Yellow Tea, Yuqian Junshan Yinzhen Huang Cha or Pre-Rain Jun Mountain Silver Needle Yellow Tea
Yellow tea from Hunan called Yuqian Junshan Yinzhen Huang Cha or “Pre-Rain Jun Mountain Silver Needle Yellow Tea”.
A Tea collected before the period of rain, between 20th of April and 5th of May approximately. Very solid and interesting taste.
Learn more here: Yellow Tea
Full Attention Day
Spinach and Egg White Omelet
3 egg whites 1/2 cup spinach cut into bite parts 1/2 cup sliced onions 1 teaspoon olive oil 4-5 cherry tomatoes 2 small strawberries halved 4 slices apple 4 slices peach 1 teaspoon olive oil 2 medium slices bread gluten free A pinch of sea salt 1/2 teaspoons pepper, black
Preheat the oven to 400 F (200º C). In a skillet, sauté the chopped onion for 3 to 4 minutes, until translucent. Add the spinach and sauté until just wilted. Place spinach-onion mixture in a small glass dish (or you can use a small skillet) and add the 3 egg whites over top. Season with a bit of salt and pepper, add sliced tomatoes and bake in the oven for 15 minutes.
(Optional) Serve with fresh fruits: 2 sliced Strawberries, 2 thin slices of apple, 2 thin slices of peach
Sencha Kombucha with Plum Green Tea or any Sencha Kombucha tea.
The healthy properties of a Sencha Kombucha tea, powdered presentation and the sublime plum scent, make this particular tea very enjoyable.
More information here: Sencha Kombucha with Plum Green Tea
2 mushrooms shiitake, dried 80g sirloin thinly sliced (for example roast beef), already roasted or carpaccio (to be boiled in the soup). [Vegan option: few slices of roasted tempeh; add at the end]. A square 10x10cm of kombu (optional) 1 teaspoons sesame oil 3 pieces portabello mushrooms sliced 1 cloves garlic finely chopped 1/8 teaspoons chilli powder 1 teaspoons miso (low in salt) 40 grams Japanese dry soba noodles freshly cooked (any ramen noodles) Fresh cilantro leaves
- Mushroom stock
Simmer the shitake and kombu in water. Bring the water almost to boil and turn down the heat to keep a simmer. 5 minutes.
Remove the pot from the heat and leave the stock to stand for 3-5 minutes. Strain through a fine mesh and set the stock aside.
- Make the soup
In a pan, quick stir-fry the portobello in the sesame oil. Add the garlic, chilli, stirring for 20 more seconds. Pour the stock (straining once more) and keep the simmer constant.
Prepare a bowl with the noodles recently cooked.
In another small bowl, dissolve the miso in a small quantity of the stock we are preparing. Once dissolved, our the miso in the simmering stock (pan).
Add the broth and vegetables to the noodles bowl. Add fresh cilantro leaves.
Sweet Potato Asian Style
1/2 cup chopped onion 1/2 cups vegetable broth (you can use the vegetable soup we've already described in the "preparation day" 1 small egg, beaten (omit in case of vegan version) 1/4 cups green peas already cooked 1 teaspoons soy sauce (tamari, low in salt) 1/8 teaspoons sea salt 1/8 teaspoons black pepper 1 teaspoons Olive oil 200 grams sweet potato peeled and cut very thin, like noodles, (or if you have a spiralizer, cut with blade C). Also can use sweet potato noodles (200g)
Process the sweet potato in a processor until becomes like “rice” pieces. Set aside.
Stir-fry the onions in oil for 2 minutes and then add in the sweet potato. Season with salt and pepper and stir to combine, cooking for 1 minute. Add the vegetable broth, stir and let reduce. Make a scrambled egg, set aside.
Taste the sweet potato “rice” and cook more if still not soft. Check every 2 minutes.
Once ready, add the scrambled egg, green peas, soy and stir, combining all.