Simple, seasonal meals are an important part of our retreats. In this special edition article, we would like to share a few of our favourite recipes that are perfect for the warmer months of the year.
At Silent Focus, all meals are inspired by the principles of a Sattvic diet. Rooted in the Ayurvedic and yogic traditions, a Sattvic diet focuses on fresh, nourishing, and easily digestible foods that support both physical wellbeing and mental clarity.
During our retreats, plant-based meals are prepared either by the Silent Focus team or by our hotel catering partners according to these principles. Sattvic food is vegetarian and avoids ingredients such as caffeine, onion, garlic, hot spices, and processed sugar, which are traditionally believed to overstimulate the mind or hinder digestion. We also try to limit gluten where possible.
The recipes included in this article follow these same principles. They are simple to prepare, full of flavour, and designed to leave you feeling energised.
For Breakfast: The Best Homemade Granola
First, we would love to share with you this nourishing and easy to make homemade granola. It is a staple at our retreats. The best part is, you can add whatever fresh fruit you like best! This breakfast will keep you going full of energy throughout the morning.
Ingredients
- 2 cups rolled oats (gluten-free if preferred)
- ½ cup chopped almonds
- 2 teaspoons ground cinnamon
- 2 tablespoons coconut oil, melted
- ¼ cup maple syrup
- 2 tablespoons almond butter
- A handful of your favourite seeds, such as pumpkin seeds
- A pinch of salt
Method
Preheat your oven to 150°C.
In a medium-sized bowl, combine the oats, almonds, seeds, cinnamon, and a pinch of salt.
Add the melted coconut oil, maple syrup, and almond butter. Stir well until all the dry ingredients are evenly coated.
Spread the mixture onto a baking tray lined with baking paper. Bake for approximately 30 minutes, stirring halfway through, until the granola is golden brown and fragrant.
Allow it to cool completely before serving. As it cools, it will become crisp.
Serving Suggestions
If you’re feeling like you want something extra special, pair it with a blackberry or mixed berry compote. Simply warm fresh or frozen berries with a little maple syrup and freshly squeezed orange juice until soft and juicy.
Or, if you’re curious about another retreat favourite, you can pair it with our popular chia breakfast recipe, which we’ll be sharing in our autumn recipe article.
Another great plus of this recipe is that this granola stores well in an airtight container, making it perfect for preparing ahead of time.
Lunch Idea #1: Tahini-Dressed Courgette and Green Bean Salad
This is one of the most popular salads we serve at our silent retreats. It is inspired by the River Cottage Veg Cookbook by Hugh Fearnley-Whittingstall, and works beautifully as a side dish or a simple lunch on a warm day. The recipe serves 4, but can be adjusted as needed.
Ingredients
For the Tahini Dressing
- 2 tablespoons tahini
- Finely grated zest and juice of ½ lemon
- Juice of ½ orange
- ½ teaspoon honey
- 2 tablespoons olive oil
- Salt and pepper, to taste
For the Salad
- 2 tablespoons olive oil
- 2 medium courgettes, sliced
- Juice of ½ lemon
- About 125g French beans
- 4 handfuls of salad leaves
- 12–18 sun-dried tomatoes
- A handful of fresh mint, finely shredded (optional)
Step-by-Step
Begin by making the dressing. Combine the tahini, lemon zest and juice, orange juice, honey, olive oil, salt, and pepper in a small bowl. Whisk until smooth. If the dressing feels too thick, add water, a little bit at a time, until you reach your desired consistency. Taste and adjust the seasoning if needed, then set aside.
For the salad, heat the olive oil in a large non-stick frying pan over a medium-high heat. Cook the courgette slices in batches, allowing them to brown on both sides. Once cooked, transfer them to a bowl and season with the lemon juice, salt, and pepper.
Next, bring a pan of salted water to boil. Add the French beans and cook for 2–10 minutes, depending on how tender you like them. For a crisper texture, cook them for less time. Drain and allow them to cool slightly.
To assemble the salad, spread the salad leaves across a large serving dish. Scatter over the courgettes, french beans, sun-dried tomatoes, and shredded mint.
Finish by drizzling the tahini dressing generously over the top and serve immediately.
Lunch Idea #2: Quinoa and Herb Veggie Balls
These simple quinoa and herb balls are packed with plant-based protein and make an excellent addition to salads, grain bowls, or can be eaten alone as a light lunch. This recipe makes 16 quinoa balls.
Ingredients
- 1½ cups cooked quinoa
- 1 medium carrot, grated
- ½ cup walnuts
- ¼ cup fresh sage, chopped
- 1 cup fresh parsley or cilantro
- ¼ teaspoon sea salt
- ½ cup hummus
- ½ cup breadcrumbs (gluten-free if preferred)
- Olive oil
Method
Preheat the oven to 200°C and line a baking tray with baking paper.
Place the quinoa, carrot, walnuts, sage, parsley, and salt into a food processor and pulse until combined.
Add the hummus and pulse again until the mixture comes together. Transfer to a bowl and stir through the breadcrumbs.
Shape into small balls using approximately two tablespoons of mixture for each one.
Place on the baking tray, drizzle lightly with olive oil, and bake for 20–25 minutes until golden and lightly crisp on the outside.
Serve warm with a salad, roasted vegetables, or your favourite grain bowl.
Lunch Idea #3: White Bean and Herb Dip
This creamy white bean dip is simple and yet full of fresh herb flavour. The recipe makes for 8-10 servings and is great served with fresh vegetables, crackers, or gluten-free bread.
Ingredients
- ¼ cup olive oil, plus extra for serving
- 1 tablespoon fresh thyme, finely chopped
- 1 tablespoon fresh rosemary, finely chopped
- 2 cans cannellini beans, drained and rinsed
- 2 tablespoons apple cider vinegar
- Salt and pepper to taste
- Optional toppings: pine nuts, fresh thyme
Method
Warm the olive oil in a small pan over low heat. Add the thyme and rosemary and gently cook for 1–2 minutes to release their flavour.
Place the beans, herb-infused oil, vinegar, salt, and pepper into a food processor. Blend until smooth and creamy.
Taste and adjust the seasoning if needed.
Serve immediately as a warm dip, or chill for an hour before serving cold. Finish with a drizzle of olive oil and a scattering of pine nuts and fresh thyme.
Serve with fresh vegetables, crackers, or lightly toasted bread.
For Dinner: Coconut Soup with Sweet Potato, Spinach and Fresh Herbs
This comforting coconut soup is one of those dishes that feels nourishing without being heavy. The combination of sweet potato, coconut milk, fresh herbs, ginger, and lime creates a rich and satisfying meal that works beautifully for an evening dinner. The recipe below serves 4 to 6 people.
Ingredients
- 2 stalks lemongrass
- 1 teaspoon coconut oil
- 12 oz (340g) cremini mushrooms, sliced
- ½ teaspoon sea salt
- 2 cans full-fat coconut milk
- 1½ cups water
- 1 tablespoon fresh ginger, finely minced
- 1 large sweet potato, peeled and chopped
- 1 large bunch fresh cilantro
- Zest and juice of 2 limes
- 4 cups fresh spinach
- 2 cups cooked jasmine rice
- ½ cup fresh mint leaves
- Tamari, to taste (optional)
Method
Prepare the lemongrass by trimming the tough ends and outer layers. Finely chop the tender inner section.
Heat the coconut oil in a large saucepan over medium heat. Add the mushrooms and cook for approximately 5–8 minutes until softened.
Add the lemongrass, coconut milk, water, ginger, sweet potato, and half of the chopped cilantro stems. Bring to a gentle simmer and cook for around 20 minutes, or until the sweet potato is tender.
Stir in the lime zest and juice. Taste and adjust the seasoning with salt or a splash of tamari if desired.
Add the spinach and cook for another minute or two until just wilted. Stir through the remaining cilantro leaves immediately before serving.
Serve with jasmine rice and fresh mint scattered over the top.
Food for Thought
Food is more than just fuel. The meals you eat can influence how you feel, think, and move through your day.
If you love cooking, or just eating, take a look at our article about mindful eating techniques. Although you might not realize it yet, not just what you eat, but even how you eat can affect your mind and body.
Whether you’re preparing for a quiet morning at home or for a long day at the office, these recipes are a reminder that healthy food does not need to be complicated.
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