Nourishing the Senses: Recipes from Our 5 Senses Wellness Retreat

At our 5 Senses Wellness Retreat, food is more than just nourishment—it’s a full-body, soul-satisfying experience. Every ingredient, every bite, and every scent is chosen to support healing, balance, and joy from the inside out.
We’re excited to share a few of the favorite recipes from the retreat—each one designed to support wellness while pleasing all five senses. Whether you're craving something fresh, comforting, savory, or sweet, there's something here for you.

Quinoa, Chickpea & Celery Salad with Apple Cider DressingThis colorful, nutrient-rich salad is packed with protein, fiber, and crunch. It’s perfect for meal prep, picnics, or as a refreshing side dish.
Ingredients

• 1 cup quinoa (or farro, bulgur, or wild rice)
  
• 2 cups vegetable broth (Better Than Bouillon works well!)
  
• 2 cups cooked chickpeas
  
• 4 cups chopped kale
  
• 2 cups chopped red cabbage
  
• 1 ½ cups chopped celery
  
• 1 cup shredded carrots
  
• ½ red onion, chopped
  
• ½ cup dried cranberries or raisins
  
• ½ cup slivered almonds or other nuts
  

Apple Cider Dressing

• ½ cup olive oil or chickpea water
  
• ¼ cup apple cider vinegar
  
• 1 tbsp Dijon mustard
  
• 1 tbsp maple syrup
  
• Salt & pepper to taste
  

Instructions

1. Rinse quinoa and cook in broth until tender (12–15 minutes). Let cool.
   
2. Chop all veggies and mix in a large bowl with chickpeas and cooled quinoa.
   
3. Add nuts and dried fruit.
   
4. Whisk or shake together dressing ingredients. Pour over salad and toss to coat.
   
5. Let sit overnight for best flavor!
   Serves 4
   

🥬 Rice Paper Spanakopita (Greek Spinach Pie, Reinvented)This gluten-free twist on a Greek classic uses rice paper and eggs to create crispy, golden spirals packed with flavor.
Ingredients

• 12 sheets brown rice paper
  
• 4 eggs, whisked
  
• 2 boxes frozen or 1 bag fresh spinach
  
• 1 finely chopped brown onion
  
• Feta cheese, crumbled
  
• Chopped garlic, to taste
  
• Oregano, thyme, rosemary, nutmeg (fresh or dried)
  
• Sesame seeds
  

Instructions

1. Sauté onions and garlic until translucent. Add spinach and herbs, cook until wilted.
   
2. Let cool slightly, then stir in feta and season with nutmeg, garlic powder, and za’atar.
   
3. Preheat oven to 350°F.
   
4. Dip rice paper in egg, lay out overlapping sheets, and add spinach mixture.
   
5. Roll into a cigar shape, then into a spiral.
   
6. Sprinkle with sesame seeds and bake for 15–20 minutes.
   
7. Get creative! Add vegan feta, sun-dried tomatoes, artichokes, or mozzarella if desired.
   Serves 4
   

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Veggie Burgers with Corn & Black BeansThese hearty veggie burgers are customizable, delicious, and full of plant-based protein.
Ingredients

• 1 can black beans, mashed
  
• 1 can corn, rinsed and dried
  
• 1 minced onion
  
• 3 cloves chopped garlic
  
• 1 cup crushed walnuts
  
• 1 egg
  
• 1 cup breadcrumbs (or cooked oats, brown rice, or quinoa if needed)
  

Instructions

1. Sauté onions and garlic until fragrant. Add corn, then beans.
   
2. Transfer to a bowl and mix in egg and breadcrumbs. Add more dry ingredients if needed.
   
3. Season with smoked paprika, chili, cumin, or your favorite spices.
   
4. Shape patties using a ring mold. Refrigerate to firm up.
   
5. Bake at 350°F for 30 minutes or pan-fry in olive oil for 4 minutes per side.
   Makes 4–6 patties
   

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Date Brownies (Gluten-Free & Naturally Sweetened)These rich, fudgy brownies are sweetened with dates and made without refined sugar. A retreat favorite!
Ingredients

• 4 cups dates, soaked in 1 cup hot water
  
• 1 cup cocoa powder
  
• 1 cup chopped nuts (pecans or walnuts)
  
• Maple syrup to taste
  
• ½ cup almond flour
  
• Optional: ½ cup peanut or almond butter, shredded coconut, oats, vanilla, chocolate chips
  

Instructions

1. Blend soaked dates with water in a food processor.
   
2. Add cocoa, almond flour, nuts, and any optional ingredients.
   
3. Adjust consistency: add oats if too runny, or plant milk if too dry.
   
4. Bake in a greased pan at 350°F for ~30 minutes.
   
5. Test with a fork, then grate dark chocolate over warm brownies to melt.
   

Tip: If too soft, roll into bite-size balls and coat with shredded coconut for delicious energy bites!

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Final ThoughtsEach of these recipes was created to delight the senses and support whole-body wellness. Whether you’re joining us at a retreat or recreating the experience at home, we hope these meals nourish you deeply.

​Eat well, live well, and remember: healing begins with intention—and every bite counts.

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