A DAY AT THE …
Presented as a series of weekend programmes, the purpose of this series is to adapt the practices of well-known wellness retreats to suit the urban living space. These guides have been created to counteract the pace of modern living. These full day programmes from the best retreats in the world, encourage new practices of self-care, and inspire our readers to let go and reconnect with themselves. Drawing on the expertise of specialists from international luxury health resorts, this series takes an intelligent approach to health and wellbeing that encompasses spiritual growth and the realignment of the body and the mind. In consultation with Ayurvedic physicians, plant-based chefs and personal trainers, these two-day programs can be practiced as and when the body needs to be revived and restored.
By reducing the distraction of choice, The Ranch Malibu’s immersive approach helps to simplify the path towards health. Providing a safe space for physical, spiritual and mental growth, their retreat is designed as a sanctuary from the strain of modern living.
REfocus. REset. Transform
After unplugging all digital distractions, they prescribe long hikes in the surrounding Santa Monica mountains, an expressive vegan cuisine and gentle, restorative exercise. In collaboration with the nutrition and wellness professionals at The Ranch, this two-day programme has been curated to help set you up with the practices that will help to keep you feeling vital and well-balanced. This guide includes two days of recipes and an exclusive Vinyasa Flow yoga routine.
Vinyasa Flow Routine
This invigorating and warming flow has been designed to fire the metabolism and assist in detoxifying the body. This sequence may be practiced in the morning or as part of a detox program. By using moves that work with core and pelvic stability, this series of asanas also help to condition and strengthen the body.
The Ranch Malibu
Our plant-based diet is about abundance. By eliminating meat, dairy, artificial sweeteners, gluten, and other processed foods, our plant-based diet gently cleanses the body with whole, nutrient-dense foods. This in turn resets your body and overall health.
2-DAY DIETARY PROGRAMME
by The Ranch Malibu
Blistered Tomato and Spinach Scramble
Sear the tomatoes in a hot skillet to concentrate their flavor before stirring them up with other offerings from the garden. You can make this scramble with eggs or a combination of whole eggs and whites if you want to reduce calories and saturated fat. Nutritional yeast, available at natural food stores, adds a Parmesan cheese-like finish to this satisfying breakfast or brunch dish.
Makes 4 to 6 servings
4 teaspoons extra-virgin olive oil
1 pint grape tomatoes (about 2 cups)
1 garlic clove, minced
6 lightly packed spinach leaves
1/2 cups chopped scallions
1 tablespoon chopped fresh thyme
Pinch of crushed red pepper flakes
Salt and freshly ground black pepper
6 large eggs (or 3 large eggs plus 4 egg whites), beaten to blend
Nutritional yeast, for sprinkling (optional)
• Heat 2 tablespoons of the oil in a large, heavy, well-seasoned skillet over medium-high heat. Add the tomatoes and the garlic and cook, shifting the pan occasionally, until the tomatoes are lightly browned and blistered on all sides, about 4 minutes. Transfer the tomatoes to a bowl.
• Add the remaining 2 tablespoons oil to the same skillet (do not wash) and return to medium-high heat. Add the spinach, scallions, thyme, and red pepper flakes to the skillet and sauté until the spinach is tender, about 5 minutes. Distribute the spinach evenly over the surface of the skillet.
• Scatter the blistered tomatoes over the spinach and sprinkle with salt and black pepper to taste. Pour the eggs over the vegetables in the skillet and turn off the heat. Immediately stir the egg mixture with a heat-proof spatula until the eggs are gently scrambled, about 1 minute. Serve the scramble hot and sprinkle with nutritional yeast, if desired.
Each serving 103 calories (kcal) • 6 g fat • 93 mg cholesterol • 93 g carbohydrates • 2 g dietary fiber • 7 g protein • 114 mg sodium• 1,361 IU vitamin A • 19 mg vitamin C • 43 mg calcium • 2 mg iron
Grilled Sweet Potatoes with Avocado Pipian
Pipian, Spanish for “hulled pumpkin seed,” is a traditional Mexican sauce that’s similar to mole, and as with mole, there are countless variations. Here, the sauce relies on avocado for its creamy texture and full flavor. It’s great on the sweet potato, but it also makes a delectable dip.
Makes 4 servings
1¾ pounds dark-fleshed yams (about 4 long, thin yams)
For the Pipian
1 poblano chile
1 small avocado, pitted, peeled, and diced
½ cup coarsely chopped fresh cilantro leaves
½ cup raw pepitas
1 scallion, trimmed and coarsely chopped
2 tablespoons fresh lime juice
1 garlic clove
½ teaspoon sea salt
Extra-virgin olive oil, for brushing
Ground cumin, for sprinkling
Sea salt and freshly ground black pepper
4 cups baby spinach or kale leaves
¼ cup raw pepitas, lightly toasted for garnish
½ cup fresh pomegranate seeds, for garnish
• Bring a large pot of salted water to a rapid boil. Cook the yams until almost tender when pierced with a thin, sharp knife, about 15 minutes. Drain in a colander and let cool. Meanwhile, make the Pipian: Char the poblano over a gas flame or under the broiler, turning it frequently until blackened and charred on all sides. Transfer to a small bowl, cover with a towel, and allow the chili to steam until cool enough to handle, about 30 minutes. Peel, seed, and stem the chili.
• In the blender, combine the roasted poblano, avocado, cilantro, pepitas, scallion, lime juice, garlic, and salt. Add ½ cup water and puree. With the blender running, gradually add water by tablespoonfuls, up to ¼ cup more, to make a thick sauce.
• Preheat an outdoor grill to medium heat. Cut each yam into quarters lengthwise. Brush the yams with olive oil and sprinkle with the cumin and salt and pepper to taste. Grill the yams until browned and tender, turning occasionally, about 10 minutes. Then, place 1 grilled yam on each plate and sprinkle with the baby spinach. Spoon the sauce over the yams. Sprinkle with the toasted pepitas and pomegranate seeds and serve.
Each serving- 475 calories (kcal) • 25 g fat • 0 mg cholesterol •52 g carbohydrates • 12 g dietary fiber • 17 g protein • 342 mg sodium •38,338 IU vitamin A • 155 mg vitamin C • 217 mg calcium • 6 mg iron
Spoon this hearty, comforting mushroom stew over whole wheat penne, quinoa, polenta, or roasted sweet potatoes.
Makes 4 servings
2 tablespoons extra-virgin olive oil
1¼ pounds portobello or cremini mushrooms, cut into ¼-inch-thick slices
1 cup pearl onions, blanched in boiling water for 1 minute, drained, and peeled, or 1 cup frozen pearl onions, thawed
1 small carrot, unpeeled, chopped
½ yellow onion, chopped
1 tablespoon chopped fresh thyme
sea salt and freshly ground black pepper
2 garlic cloves, minced
3 tablespoons balsamic vinegar
2½ cups low-sodium vegetable broth
1½ tablespoons tomato paste
1 bay leaf
1½ teaspoons cornstarch
2 tablespoons chopped fresh flat-leaf parsley leaves
• Heat 1 tablespoon of the oil in a large heavy deep skillet over high heat. add the mushrooms and pearl onions and sauté until the mushrooms begin to color, about 4 minutes. transfer the vegetables to a bowl.
• Add the remaining 1 tablespoon oil to the same skillet and place over medium heat. add the carrot, yellow onion, and thyme. sprinkle with salt and pepper. Cook until the onion is golden, about 8 minutes. add the garlic and cook for 1 minute. add the vinegar and scrape up any browned bits. Mix in the broth, tomato paste, and bay leaf. return the mushrooms, pearl onions, and any accumulated liquid to the skillet. reduce the heat, cover partially, and simmer until the mushrooms are very tender and the liquid has partially reduced, about 10 minutes.
• Mix the cornstarch and 1 tablespoon water in a small cup. add the slurry to the mushroom mixture and bring to a simmer. Cook until the sauce thickens, about 1 minute. season to taste with salt and pepper. sprinkle with the parsley and serve.
Each serving (stew only) 154 calories (kcal) • 8 g fat • 0 mg cholesterol • 17 g carbohydrates • 3 g dietary fiber • 6 g protein • 114 mg sodium • 2,372 IU vitamin A • 13 mg vitamin C • 41 mg calcium • 2 mg iron
Fresh Turmeric-and-Spice–Infused Almond Milk
Fresh turmeric has an exotic, earthy, floral-citrus flavor that pairs beautifully with other spices in this flavored almond milk—look for the small, orange, gingerlike roots at natural foods stores or at Indian or Thai markets. The spice infusion can be made ahead and kept in the refrigerator so that you can mix a single serving whenever you desire. Think of this beverage as a caffeine-free chai and serve it hot or chilled.
Makes 8 servings
1 (2-inch) piece cinnamon stick
6 cardamom pods
3½ ounces unpeeled fresh turmeric root
8 cups almond milk, homemade
or unsweetened store-bought
About 8 teaspoons raw agave nectar
Turmeric has long been used in Indian Ayurvedic medicine to treat skin conditions, and contemporary research confirms its impressive anti-inflammatory properties, as well as its antifungal and antibacterial powers. Initial studies are also finding that curcumin, a substance found in turmeric, may be effective in slowing the growth of cancer cells, treating rheumatoid arthritis, and even warding off the onset of Alzheimer’s.
• In a small, heavy saucepan, combine 1 cup water, the cinnamon, and the cardamom. Bring to a rolling boil over high heat, then reduce the heat to maintain a simmer and cook for 20 minutes. Place the turmeric root in a blender, add the hot spice mixture, and pulse briefly until the turmeric and spices are finely chopped. Let stand until cooled.
• Strain the turmeric-spice infusion through a fine-mesh sieve into a jar, pressing firmly on the solids to extract as much liquid as possible; discard the solids. (The turmeric-spice infusion can be made up to 2 weeks ahead. Seal the jar tightly and refrigerate.)
• For each serving, in a glass combine 1 cup almond milk, 1 tablespoon turmeric-spice infusion, and 1 teaspoon agave nectar and stir to blend.
Each serving 80 calories (kcal) • 3 g fat • 0 mg cholesterol • 13 g carbohydrates • 1 g dietary fiber • 1 g protein • 150 mg sodium • 500 IU vitamin A • 0 mg vitamin C • 201 mg calcium • trace iron
Coconut Ice Cream
with Passion Fruit
This smooth ice cream is a cool indulgence for special occasions. Passion fruit grows on pretty vines at The ranch. The pulp boasts significant amounts of beta-carotene, vitamin c, and fiber, and a tart, floral flavor that’s a winning contrast to the sweet coconut. if you can’t get your hands on a passion fruit, the ice cream is good layered with banana, kiwi, and mango slices to create a tropical banana split, or simply top with fresh berries.
Makes approx. 1 pint
1 (13.5-ounce) can organic coconut milk
6 tablespoons raw agave nectar
3 tablespoons unsweetened shredded coconut
2 teaspoons fresh lime juice
¾ cup passion fruit
Pulp (from about 6 passion fruits), for serving
• In a medium bowl, whisk together the coconut milk, agave nectar, shredded coconut, and lime juice to blend. Process the coconut milk mixture in an ice cream maker according to the manufacturer’s directions. (The ice cream can be frozen in an airtight container for up to 1 month.)
• To serve, let the ice cream soften slightly at room temperature before serving in bowls with the passion fruit pulp.
Each 1/3 – cup serving 232 calories (kcal) • 17 g fat • 0 mg cholesterol •22 g carbohydrates • 3 g dietary fiber • 2 g protein • 13 mg sodium •12 mg calcium • 1 mg iron • 115 IU vitamin A • 5 mg vitamin C
These gluten-free pancakes are a weekend favorite at The Ranch. Walnut oil lends rich, nutty flavor, light texture, and omega-3 fatty acids to the flapjacks. A short stack is also delicious with a sliced banana in place of the strawberries.
2/3 cup rolled oats
2 tablespoons roasted flaxseeds
¾ cup buckwheat flour
1¼ cups almond milk, homemade
(page 44) or unsweetened store-bought
1 large egg
1 large egg white
2 teaspoons baking powder
Scant 1 teaspoon sea salt
2 tablespoons pure maple syrup,
plus more for serving
1 tablespoon walnut oil,
plus more for brushing
¼ cup finely chopped walnuts
1 pint strawberries, hulled and sliced
Makes about 24 (4-inch) pancakes
• Combine the oats and flaxseeds in a blender and pulse until ground into a coarsely textured flour. Add the buckwheat flour, almond milk, egg, egg white, baking powder, and salt and blend until the batter is well mixed. Blend in the maple syrup and walnut oil.
• Brush a griddle or well-seasoned cast-iron skillet with walnut oil and heat over medium-high heat.
• Spoon about 2 tablespoons of the batter onto the griddle, creating a 4-inch pancake.
• Repeat with more batter, evenly spacing the pancakes so they don’t crowd the griddle. Sprinkle the top of the pancakes with the chopped walnuts, about ½ teaspoon per pancake.
• Cook the pancakes until a few holes appear on the surface and the bottoms are browned, about 3 minutes. Using a spatula, carefully flip the pancakes over and cook until the second sides are golden brown, about 1 minute. Transfer the pancakes to serving plates and repeat with the remaining batter. Serve with maple syrup and the strawberries.
Each serving (2 pancakes) - 96 calories (kcal) • 4 g fat • 16 mg cholesterol•11 g carbohydrates • 2 g dietary fiber • 4 g protein • 267 mg sodium •75 IU vitamin A • 0 mg vitamin C • 75 mg calcium • 1 mg iron
Raw Pad Thai Salad
For the salad
1 head red cabbage- thinly sliced
1 head green cabbage- thinly sliced
3 red bell peppers- julienne
3 yellow bell peppers- julienne
1 mango- peeled and julienne
1 bag young coconut meat- julienne
2 green apples- julienne
1 cup chickpea tamari
3/4 coconut nectar or maple syrup
1/2 cup rice wine vinegar
1/4 cup sesame oil
2 cups raw almonds
1 cup chickpea tamari
1 cup gluten free Worcestershire sauce
1 cup water
2 Thai dragon chilies
salt and pepper to taste
• Combine the salad ingredients in a medium bowl and toss with the dressing.
• Drizzle sauce on a plate and place a mound of the marinated salad on top. Garnish with cilantro leaves.
Eggplant Cannelloni with Spicy Tomato-Basil Sauce and Caramelized Onions & Kale
This is a good dish for entertaining as it can be made completely ahead. Try the mildly spicy tomato sauce on whole grain gluten-free pasta and sautéed kale if you are running short on time.
Makes 4 to 6 servings (12 rolls)
For the Spicy Tomato-Basil Sauce
1 tablespoon extra-virgin olive oil
½ red onion, chopped
2 garlic cloves, chopped
¼ teaspoon crushed red pepper flakes
2 (15-ounce) cans diced tomatoes
2 tablespoons chopped basil leaves
Sea salt and freshly ground black pepper
For the Eggplant Rolls
2 large eggplants (about 18 ounces each), cut into ¼-inch-thick slices
¼ cup plus 1 tablespoon extra-virgin olive oil
1 cup diced zucchini or yellow squash
1 cup diced red bell pepper
4 garlic cloves, minced
Freshly ground black pepper
2 cups cooked quinoa
¼ cup pine nuts
½ teaspoon dried oregano, crumbled
¼ cup low-sodium vegetable broth
For the Caramelized Onions and Kale
1 teaspoon extra-virgin olive oil
1 cup thinly sliced onions
¼ teaspoon crushed red pepper flakes
4 cups firmly packed torn kale leaves (about 4 ounces)
1 cup low-sodium vegetable broth
2 tablespoons minced garlic
1 teaspoon unfiltered apple cider vinegar
Sea salt and freshly ground black pepper
• Make the Spicy Tomato-Basil Sauce: Heat the oil in a heavy medium saucepan over medium high heat. Add the onion, garlic, and crushed red pepper and sauté for 2 minutes. Add the tomatoes and half of the basil and simmer until reduced to about 3 cups, stirring occasionally, about 20 minutes. Season to taste with salt and black pepper. Let cool, and then stir in the remaining basil. (The sauce can be made up to 1 day ahead; cover and refrigerate.)
• Make the Eggplant Rolls: Preheat the broiler. Arrange the eggplant slices on two large baking sheets in a single layer. Using a pastry brush, lightly coat the eggplant slices with ¼ cup of the oil. Sprinkle with salt. Broil without turning until the eggplant is soft and slightly browned, watching carefully to prevent burning, about 5 minutes. Let cool completely. Heat the remaining 1 tablespoon oil in a large heavy skillet over medium-high heat. Add the zucchini, bell pepper, and garlic and sauté until tender, about 5 minutes. Season to taste with salt and black pepper. Mix in the quinoa, pine nuts, and oregano. Stir in the broth, remove from the heat, and let cool. Using your hands, knead the quinoa stuffing mixture until all the ingredients are well moistened. Season to taste with more salt and black pepper.
• On a work surface, place 1 eggplant slice, browned side facing down, with the wide, rounded end closest to you. Place 2 tablespoons of the stuffing on the rounded end and roll the eggplant up and away from you. Place the roll seam-side down on a large heavy baking sheet. Repeat with the remaining eggplant and stuffing. (The rolls can be made up to 1 day ahead; cover and refrigerate.)
• Make the Caramelized Onions and Kale: Heat the oil in a large nonstick skillet over medium heat. Add the onions and crushed red pepper and cook until the onions are golden brown, stirring frequently, about 10 minutes. Add the kale, broth, and garlic and cook until the kale is tender and the mixture is caramelized, stirring occasionally, about 20 minutes. Add the vinegar and cook for 1 minute. Season to taste with salt and black pepper. (The kale and onions can be made up to 2 hours ahead. Set aside at room temperature.)
• Preheat the oven to 350°F. Uncover the eggplant rolls, if refrigerated, and bake until heated through, about 15 minutes. Bring the tomato sauce to a simmer. Spoon about 1/3 cup of the sauce onto each serving plate and top each pool of sauce with 2 or 3 eggplant rolls. Spoon the caramelized onions and kale over the rolls and serve.
Each serving (based on 6 servings) 350 calories (kcal) • 20 g fat • 0 mg cholesterol • 38 g carbohydrates • 9 g dietary fiber • 9 g protein • 443 mg sodium • 5,098 IU vitamin A • 96 mg vitamin C • 146 mg calcium • 3 mg iron
Açaí and Pomegranate Granita
Antioxidant-rich açaí berries from South America blend with vitamin-packed pomegranate in this sophisticated frozen dessert that may have anti-aging properties. Garnish the granita according to your fancy. At The Ranch, kumquat trees grow in abundance so we like to add a zesty pop of color and tart flavor; pomegranate seeds are pretty and tasty, too. For a really decadent (but still good for you!) treat, try drizzling the dessert with a little coconut milk.
Makes 4 servings
1 (3.5-ounce) package frozen açaí puree, such as Sambazon or Amafruits, thawed
1 cup pomegranate juice
2 tablespoons raw agave nectar
About 8 tablespoons canned unsweetened coconut milk (optional)
Pomegranate seeds, for garnish (optional)
Sliced kumquats, for garnish (optional)
• In a medium bowl, stir the açaí puree, pomegranate juice, and agave nectar to blend. Pour the açaí mixture into an 8½ by 4½-inch loaf pan. Freeze until slushy, about 1 hour; stir with a fork. Return the granita to the freezer and freeze until firm, stirring once or twice along the way, about 40 minutes more. (The granita can be made up to 1 week ahead; cover tightly with one layer of plastic wrap and store in the freezer.)
• When you’re ready to serve, use a fork or a grapefruit spoon to scrape the surface of the granita, creating icy flakes. Spoon into bowls; do not pack. If desired, drizzle the granita with the coconut milk, and garnish with the pomegranate seeds and kumquat slices.
Each serving (without coconut milk) 84 calories (kcal) • 0 g fat • 0 mg cholesterol • 21 g carbohydrates • 0 g dietary fiber • 0 g protein
9 mg sodium • 62 IU vitamin A • 3 mg vitamin C • 13 mg calcium • 0 mg iron
(With coconut milk) 139 calories (kcal) • 7 g fat • 0 mg cholesterol • 21 g carbohydrates • 0 g dietary fiber • 1 g protein
12 mg sodium • 62 IU vitamin A • 3 mg vitamin C • 18 mg calcium • 1 mg iron
CHAI POACHED PEARS
All four of the chai spices—cinnamon, ginger, cardamom, and black pepper—promote good health and improve digestion; in addition, they bring a sense of warmth and comfort. Fragrant, exotic, and exquisitely delicious, they are the perfect match for these classic poached pears, which can be enjoyed as a light breakfast, afternoon snack, and, of course, dessert.
Makes 4 servings
2 cinnamon sticks
1 (2-inch) piece fresh ginger, crushed with a knife to crack the skin
20 cardamom pods, cracked
24 black peppercorns
4 firm but ripe medium-sized pears
• In a pot large enough to hold the 4 pears, combine 10 cups water with the cinnamon sticks, ginger, cardamom, and peppercorns. Bring the water to a rolling boil, reduce the heat to maintain a simmer, cover, and continue simmering for 20 minutes to infuse the water with the spices.
• Wash the pears and cut them in half, leaving the peels on and cores and stems intact. add the pears to the spice-infused water, cover the pot, and simmer until they are poached. They should be tender enough that a knife easily pierces them but they still hold their shape; this can take from 45 minutes to 2 hours. The duration varies depending on the variety of the pears and the ripeness of the fruit. let sit in the poaching liquid, with the lid on the pot, for about 30 minutes until the pears are cool enough to serve. as the pears steep, the chai- spiced liquid will continue to infuse the fruit.
• To serve, plate two pear halves per person. Spoon some of the poaching liquid over the pears.
Each Serving - 104 calories (kcal) • 0 g fat • 0 mg cholesterol • 28 g carbohydrates • 6 g dietary fiber • 1 g protein • 2 mg sodium • 51 IU vitamin A • 8mg vitamin C • 19 mg calcium • trace iron
The Ranch Malibu is a premier results-oriented fitness and wellness retreat located in California. Set against the rolling mountains of Santa Monica, and three-miles above the Pacific Ocean, this retreat provides the perfect setting to calm the mind and return to nature. The immersive experience at The Ranch is designed to improve overall well-being and health through guided fitness and nutritional programs. Guests can enjoy an invigorating daily schedule of mountain hiking, restorative yoga coupled with informative cooking classes that encourage healthy habits upon departure.