Mindful eating tips and healthy meals straight from a holistic spa’s kitchen
Taking your time to savour your dinner without distractions is the healthiest way to eat. These three wholesome dishes are from Miraval Retreat’s cook book Mindful Eating(Hay House,£22.99). The US resort’s philosophy champions the importance of being in the moment and mindfulness. “The book is the culmination of Miraval’s dedication to passing its wisdom and insights,” say the owners Steve and Jean Case. “We hope it will provide you and your loved ones food to lead healthier and happier lives.” Make sure you turn off the television, sit back and enjoy the fruits of your labour in calm.
GRILLED SALMON WITH CHIPOTLE VINAIGRETTE
4 skinless salmon fillets
Pinch of kosher salt
Pinch of freshly ground black pepper
Mix of salad leaves
1 peeled and thinly sliced jicama
1 pear, cored and sliced thin
Chipotle vinaigrette (see below)
2 tbsp of fresh lemon juice
1 tsp of chopped chives
For the vinaigrette:
½ tbsp of garlic, minced
2 tbsp of lemon juice
2 tbsp of lime juice
½ chipotle pepper
2 tbsp of Dijon mustard
14 oz soft tofu
1 tbsp of Parmesan cheese
2 tsp of Worcestershire sauce
Pinch of ground cumin
Combine all of the ingredients in a blender or food processor and puree.
Preheat the grill to medium-high.
Season the salmon fillets with salt and pepper. Place the salmon on the hottest part of the grill and cook for two minutes. Turn the salmon and cook until medium rare.
Remove the salmon to a clean plate and let rest for two minutes.
To serve, toss the salad mix, pear, jicama, and lemon juice with half ateaspoon of water. Divide the salad among four large plates.
Top each portion of salad with one salmon fillet and chives; drizzle with quarter of the chipotle vinaigrette.
Adjust flavours of vinaigrette as needed. Extra dressing should be kept refrigerated for up to five days
BLACK RICE AND EDAMAME BEAN SALAD
Pinch of kosher salt
350g of black rice
200g fresh or thawed frozen edamame beans
½ tsp of olive oil
Thinly sliced shiitake mushrooms
Pinch freshly ground black pepper
Four thinly sliced green onions,tops only
Roughly chopped fresh coriander
2 tbsp of rice wine vinegar
1 tbsp of agave syrup or honey
1½ tsp of sesame oil
Place the water and salt in a large pot and bring to a boil. Add the rice, cover, and cook uncovered until the liquid is absorbed and the rice is just tender. Drain well in a fine mesh strainer and rinse under cold running water until the water runs clear and the rice is cooled (one to two minutes).
Bring a small pot of lightly salted water to a boil. Add the beans and lightly blanch. Drain the beans well, reserving some of the cooking water, and rinse the under cold running water.
Heat a medium skillet over medium-high heat. Add the oil,mushrooms, and pepper; stir well to combine and cook. Add the reserved cooking water and cook until the mushrooms start to wilt but retain their shape. Place the mushrooms in the bowl with the beans and add the drained rice, green onions, and cilantro.
To make the dressing, whisk together the soy sauce, rice wine vinegar, agave syrup, and sesame oil in a small bowl. Add the dressing to the rice mixture, and stir well to combine.
To achieve the best results, when cooking the rice, and use a large pot instead of a medium one so itc ooks evenly and retains its crunch
OMELETTE WITH LENTILS AND SPINACH
2 large eggs
½ tsp of canola oil
1 tsp of finely chopped red onion
1 tbsp chopped red bell pepper
1 tbsp of chopped asparagus
Generous handful of baby spinach,rinsed and spun dry
1 tbsp of lentils
1 tsp of freshly grated Parmesan cheese
Freshly ground black pepper
1 tbsp of Miraval salsa (see below)
For the salsa:
3 vine-ripened tomatoes, cored
¼ tsp of canola
50g of diced tomatoes
30g of diced red onion
1 tbsp of fresh coriander, rinsedand chopped
1 tbsp of fresh oregano, chopped
2 tbsp of fresh garlic, minced
1 tbsp of jalapeno, finely chopped
¼ tsp of freshly ground blackpepper
Juice of 1 lime
To make the salsa:
Preheat grill on high heat.Remove core from tomatoes and combine with oil, and then transfer the tomatoes to the grill to blacken the skin. Using a pair of kitchen tongs, turn the tomatoes regularly to ensure even roasting.
Remove the tomatoes from the heat and place in a medium mixing bowl. Allow to cool to room temperature. Reserve all juices. Peel the blackened skin from the tomatoes. Chop the tomatoes and purée in a blender with the diced tomatoes. Combine with remaining ingredients.
To make the omelette:
Whisk the eggs in a small bowl until frothy and set aside.
Heat a small skillet over medium-high heat. Add the oil and when hot, add the onion and cook.
Add the asparagus and bellpepper, and cook, stirring for 15seconds. Add the spinach and stir well. Add the lentils and cook,stirring for 30 seconds. Reduce the heat to low. Add the eggs and cook until they start to set and pull away from the sides of the pan.
Gently pull the eggs away from the sides of the pan and tip the pan to allow the uncooked eggs to run underneath. Carefully slip a spatula under the eggs, flip onto the other side, and cook for 15 seconds.
Place a plate over the pan and invert the pan, releasing the omelette onto the plate. Top with the cheese and add salsa.
Be sure to use fresh cheese – it makes all the difference!