Healthy retreat recipes

Here's a sample of the deliciously healthy recipes we are constantly creating for our retreat guests. Have some fun recreating these delicious dishes you had on retreat. Or if you haven't visited The Seventh Seal yet, these will give you a taste of what's in store.

Rainbow veggie and prawn pad Thai
17 Jan

Rainbow veggie and prawn pad Thai

Amanda Bruton | Healthy retreat recipes

Serves 4

Our vibrant and fragrant pad Thai is a guest favourite on retreats, and now you can make it at home for a fast weeknight meal too.

Why you and your body will love this

Brown rice noodles have a fabulous nutty flavour and offer extra fibre, minerals and vitamins compared with white rice noodles — you'll find the brown rice version in many supermarkets, fruit and veg shops, Asian supermarkets and healthfood stores.

The veggies are rich in antioxidants, while eggs, peanuts and prawns all provide good quality protein for building and repairing tissue.

You can make this a vegetarian dish by leaving out the prawns and using tamari instead of fish sauce. If you do include prawns, choose a local, sustainable variety if you can — your fishmonger can help you with this.


150g brown rice pad Thai noodles
4 tablespoons peanut oil
20 raw peeled prawns — optional if you prefer a vegetarian pad Thai
1 brown onion, sliced into thin half moons
2 garlic cloves, crushed or finely chopped
2 carrots, spiralised or cut into long strips on a mandoline or with a vegetable peeler
1 zucchini, spiralised or cut into long strips on a mandoline or with a vegetable peeler
1 red capsicum (bell pepper), cut into long thin strips
2 organic freerange eggs, lightly beaten and seasoned with fine sea salt and pepper
4 spring onions, thinly sliced, including plenty of the green tops
½ cup roasted peanuts, roughly chopped
½ cup fresh coriander leaves and stems, roughly chopped

For the sauce

3 tablespoons fish sauce or use tamari for vegetarians
1 tablespoon coconut sugar
3 tablespoons vegetable stock or water
2 tablespoons lime juice
1 teaspoon sambal oelek, or 1 chilli finely chopped

To serve

Extra peanuts, sliced spring onions, and fresh coriander
Fresh lime wedges


Place noodles in a large heatproof bowl. Cover with boiling water and soak for 10 minutes or until softened. Drain and refresh under cold water and set aside.

Place all the sauce ingredients in a screwtop jar. Shake well to combine. Taste the sauce — it should be a balance of salty, sweet, hot and sour. Adjust to suit your taste with more fish sauce, tamari, sugar or lime juice.

Heat two tablespoons of the peanut oil in a wok over medium–high heat. Add the prawns and stir-fry for 2–3 minutes or until just cooked. Transfer to a plate.

Add another two tablespoons of peanut oil to the pan. Add the onion and garlic and stir-fry for 1 minute until fragrant. Add the veggie strips and stir-fry for another minute, until the veggies are just starting to soften.

Add the drained noodles to the wok and cook for another minute, using tongs to toss everything together. Add the sauce and cook for another minute, until the sauce is starting to thicken and stick to the noodles.

Push the noodles to one side to make some room for the egg. Pour in the beaten egg and let it sit for half a minute or so, then toss everything around with the tongs. The egg mixture will stick to the noodles.

Return the cooked prawns to the pan with the peanuts, spring onions and herbs. Give everything a final toss and serve straight away with the extra peanuts, sliced spring onions and fresh coriander on top, and lime wedges on the side.

Amanda Bruton

© 2017 The Seventh Seal Luxury Retreat
You are welcome to share this recipe with family and friends, acknowledging The Seventh Seal Luxury Retreat as the original source.

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