New Life Hiking Spa

Soups & Salad Recipes

New Life Hiking Spa’s Yummy Avocado Salad Dressing

  • 1 whole avocado
  • 1 clove peeled garlic
  • ¼ cup cilantro
  • 1 tablespoon fresh lime juice
  • 2 tablespoons avocado oil (you may use olive oil if you don’t have avocado oil handy)
  • ¼ teaspoon sea salt

In a Vitamix or food processor add all ingredients and blend.  To thin the salad dressing, add up to a ½ cup of water until it is the consistency you desire.  You can keep it in the fridge for a day or so, but it always tastes best freshly made.  That’s how we serve it to our New Life Guests!  Enjoy!


Kale & White Bean Soup

  • 1 tablespoon olive oil
  • 1/2 small onion, chopped
  • 1 small bunch kale, center ribs and stems removed, leaves coarsely chopped
  • 1 14.5-oz can cannellini (white kidney) beans, drained
  • 4 cups low-sodium chicken broth
  • sea salt & fresh ground pepper
  • 1/2 cup chopped fresh flat-leaf parsley leaves

Heat oil in a large, heavy-bottomed pot over medium heat. Add onion, garlic and cook, stirring occasionally, until onion is soft 6–8 minutes. Add kale and cook, tossing occasionally, until wilted, about 3 minutes. Add beans and broth and bring to a boil. Reduce heat and simmer 15–20 minutes; season with salt and pepper. Divide soup among bowls. 4 servings.

Coconut Carrot Soup

  • ¼ cup (½ stick) unsalted butter
  • 1 pound carrots, peeled, chopped
  • 1 medium onion, chopped
  • Sea salt and freshly ground black pepper
  • 2 cups low-sodium chicken broth
  • 5-oz. can unsweetened coconut milk
  • 2 tablespoons Thai-style chili sauce
  • Fresh cilantro leaves (for serving)

Melt butter in a large saucepan over medium-high heat. Add carrots and onion, season with salt and pepper, and cook, stirring often, until carrots are softened, 15–20 minutes. Stir in broth, coconut milk, and 2 Tbsp. chili sauce. Bring to a boil, reduce heat, and simmer, stirring occasionally, until vegetables are very soft and liquid is slightly reduced, 40–45 minutes.

Let soup cool slightly, then purée in a blender until smooth. Reheat in a saucepan, thinning with water to desired consistency; season with salt and pepper.

Divide soup among bowls and top with cilantro.

4 servings

Curried Butternut Squash Soup

  • ¼ cup unsweetened coconut flakes
  • ¼ cup pumpkin seeds
  • 1 large butternut squash (about 3 pounds), peeled, halved lengthwise, cut into ¾-inch slices
  • 1 small onion, quartered
  • 4 unpeeled garlic cloves
  • ¼ cup plus 1 tablespoon virgin coconut oil, melted
  • 3 tablespoons curry powder
  • Sea salt and freshly ground pepper
  • ⅓ cup cilantro, chopped
  • 2 teaspoons finely grated orange zest
  • 1½ cups coconut milk

Preheat oven to 350°. Toast coconut flakes on a rimmed baking sheet, tossing occasionally, until golden brown, 3–5 minutes; transfer to a small bowl. Toast pumpkin seeds on baking sheet, tossing occasionally, until golden brown, 4–6 minutes. Let cool slightly, coarsely chop, and add to bowl with coconut flakes; set aside.

Increase oven temperature to 450°. Toss squash, onion, garlic, coconut oil, and curry in a large bowl until squash is coated; season with salt and pepper. Arrange in a single layer on baking sheet and roast, tossing occasionally, until squash and onion are browned and tender, 40–50 minutes.

Meanwhile, add cilantro and orange zest to reserved coconut flakes and pumpkin seeds and stir to combine. Season with salt and pepper and cover.

Peel garlic, then purée garlic, squash, onion, chile, coconut milk, and 2 cups hot water in a blender until smooth, adding more water if needed. Season with salt and pepper. Serve soup topped with cilantro mixture. 4-6 servings.

Cucumber Papaya Poppy Seed Salad
2 cucumbers, peeled or un-peeled, de-seeded
½ cup diced dried papaya
¼ cup non-fat plain yogurt
Juice one lemon
1 tbs. poppy seeds
1 tsp. Dijon mustard
1 tbs. chopped fresh parsley
1 clove chopped fresh garlic
Coarse ground pepper to taste
Place all ingredients in a bowl, mix, let sit for 1/2 hour and enjoy!

Black Bean Soup
2 cups dry black beans, or 3-4 15 oz. cans of cooked beans
1 strip kombu seaweed (optional)
1 large onion, diced
4 cloves garlic, minced
3 stalks celery, diced
2 medium carrots, diced
2 fresh tomatoes or 6 oz can of paste with water
Spices 2 tsp. or more of each (cumin, chili, coriander)
Herbs 2 tsp. each (basil, oregano, no-salt veggie broth)
Freshly ground black pepper to taste
Tamari to taste
If desired, soak dry beans in water for several hours and discard soak water. Simmer beans for 2 hours in 8 cups of water with kombu, (6 cups if pre-soaked). In a separate pan use a small amount of oil to sauté onion, garlic and spices until onion is translucent; add celery and carrot and continue for 15 minutes. Add tomatoes, sautéed veggies and herbs to cooked black beans, simmer 30 min., garnish with yogurt and chopped scallions. Serves 6.

Mushroom Soup
1 lb. fresh mushrooms, sliced
1 large onion, chopped
1 qt. water
3 squirts oil from spritzer
¼ cup tamari soy sauce
1 tsp. black pepper
2 tbs. fresh chives
Heat oil in a 2 quart pot. Add onions, sauté until clear. Add mushrooms, continue to sauté until mushrooms are browned. Add tamari and pepper, stir to mix. Add water, heat just to boiling point. Add chives. Serve immediately. Serves 4-6.

Onion Soup
6 medium onions, sliced
¼ cup tamari
Oil from spritzer
1 qt. water
2 tbs. sherry
Black pepper to taste
¼ cup grated mozzarella cheese
Heat oil and 2 tbs. tamari in a 2 quart pot. Add onions, saute until tamari is absorbed and onions are very wilted. Add water, remaining tamari, sherry, and pepper. Heat to a slow boil, adjust seasonings. Serve piping hot, topped with mozzarella cheese. Serves 4.

Lentil Soup
1 cup dry lentils
4 cups water
1 summer squash, chopped fine
1 zucchini, chopped fine
2 stalks celery, chopped
1-2 carrots, chopped
1 small onion, chopped
1 tsp salt (or to taste)
1 bay leaf
3 tbs. red wine vinegar (optional)
Add lentils to water in a large pot. Simmer gently covered, for 1 hour. Add all other ingredients. Simmer uncovered until lentils are very soft. Add more water if needed, but soup should be thick. Serve hot. Serves 6.

Zucchini Soup
5 medium zucchini, chopped
1 large onion, chopped
2 large carrots, chopped
2 stalks celery, chopped
1-2 cups fresh peas, or 1 pkg. frozen peas
1 tsp salt (or to taste)
½ tsp. curry powder
½ tsp. garlic powder
6-8 cups water
Oil from spritzer
Heat oil in a large pot. Add onions, carrots, and celery. Saute until slightly tender. Add all other ingredients, cook on moderate heat (but do not allow to boil) until carrots are fully tender, about 20-30 minutes. Put soup in a blender, puree until not quite smooth. Longer pureeing will make a finer soup, but it should have some texture. Serve hot. Serves 8.

Split Pea Soup
1 cups dry green or yellow split peas
1 large onion, diced
4 cloves garlic, minced
1 potato, skinned and diced
2 stalks celery, diced
3 medium carrots, diced
Herbs 2 tsp. each (basil, thyme, no-salt veggie broth)
1 tbs. quality mustard
1 tomato, diced
Freshly ground black pepper plus tamari to taste
Boil vigorously the split peas and tamari in 8 cups of water, this will achieve a creamy texture as fast as possible. Add water as necessary, and watch for sticking on the bottom of your soup pot. Add potato to almost cooked peas. In a separate pan use a small amount of oil to sauté onion and garlic until onion is translucent; add celery and carrot and continue for 15 minutes. Add tomatoes, sautéed veggies and herbs to cooked peas, simmer 30 minutes. Serves 6.

2 tomatoes, diced fine
2 cucumbers, diced fine
1 green pepper, diced fine
1 24-oz. can tomato juice
1 tsp. Worcestershire sauce
½ tsp. garlic powder
Juice of 1 lemon
Dash black pepper
Pinch cayenne
Combine all ingredients in a large bowl. Then put ½ recipe into a blender, puree until blended, and return to bowl. Stir to mix. Chill for several hours. Serve cold. Serves 4.

Cold Melon Soup
1 ripe honeydew melon
1 ripe cantaloupe
3 large slices seeded watermelon
1 ½ cups fresh pineapple chunks, or 1 large can unsweetened pineapple chunks
1 ½ cups seltzer water
1 cup crushed ice
Fresh mint
Put all ingredients in a blender. Blend at high speed until smooth. Serve immediately, garnished with fresh mint. Serves 6-8.

Tropical Salsa
1 cup fresh watermelon cubed
1 cups fresh pineapple diced
1/2 red onion finely diced
½ green pepper diced
¼ cup fresh chives chopped
1 teaspoon fresh ginger finely diced
Juice from 1 orange & ½ lime
1 Tablespoon honey
A few Tablespoons water to moisten
Combine all ingredients and set in refrigerator for 1 hour before using.

Salad Niçoise
1 13-oz. can white tuna in water, drained
½ lb. green beans
2 carrots, julienne sliced
1 lb. baby spinach
½ lb. greens
4 large mushroom caps
1 package alfalfa sprouts
2 hard boiled eggs

Vinaigrette dressing (See Dressings)
Cut the ends of the beans, steam until just tender. Remove from heat and chill for 2 or more hours. Arrange lettuce in salad bowls or plates. Put one-quarter tuna in center of each plate and arrange vegetables neatly around it. Serve with vinaigrette dressing.

Turkey or Chicken Curry Salad

8 oz. cooked turkey or chicken breast, cubed
1 cup unpeeled apples, cored and cubed
½ cup pineapple chunks
½ cup yogurt *
¼ cup raisins
¼ cup slivered almonds
1 tsp. curry powder
1 tsp. lemon juice
Put apples in a bowl with lemon juice (do this first to prevent the apples from turning brown). Then add all other ingredients and mix well. Chill if desired. Serves 4-6.
*An example of how to use yogurt in a recipe that usually calls for mayonnaise. Remember, mayonnaise is about 80% fat while yogurt is only 30% fat, and there are 800 calories in ½ cup of mayonnaise, only 62 calories in ½ cup of yogurt.

Chicken Sesame and Spinach Pasta Salad
6 oz. pasta twists
½ cup sesame seeds
½ cup light sesame or extra virgin olive oil
1/3 cup wine vinegar
1/3 cup soy sauce
2 tbs. sugar
¼ tsp. pepper
3 cups cold, shredded cooked chicken
½ cup finely chopped parsley
½ cup thinly sliced green onion
8 cups lightly packed torn fresh spinach (2 bunches)
Boil pasta, drain. Meanwhile, cook sesame seeds in ¼ cup oil in fry pan, stirring until golden. Cool. Stir in remaining cup oil, soy sauce, vinegar, sugar and pepper. Pour over cooked pasta, add chicken and toss lightly. Cover and chill for at least 2 hours or overnight. To serve, add parsley, onions and spinach. Toss gently.

1 cup bulghur
2 cups water
1 large ripe tomato, chopped fine
2 cloves garlic, crushed
¼ cup fresh parsley, minced
¼ cup fresh mint, minced
2 tbs. lemon juice
Boil water. Add bulghur, turn heat to low, cover and simmer for 15 minutes, or until done. Remove from heat, cool for 15 minutes. Put bulghur and all other ingredients in a bowl, stir with a fork to mix well. Chill for 4 hours or longer. Serve on a bed of lettuce. Makes 3 cups.

2 cups fresh cooked garbanzo beans or 2 19-oz. cans garbanzo beans
1 small red onion, diced
1 tomato, chopped fine
1 cucumber, chopped fine
2 cloves garlic, minced or 2 tsp. garlic
Juice one lemon
Mash garbanzo beans until smooth. Add garlic and lemon juice, mix well. Fold in gently onion, tomato, and cucumber. Makes 2 ½ cups.



A top ten wellness retreat to jump start a new you

Read More

Costco Connection

Bring balance to life... New Life Hiking Spa

Read More


One of five budget friendly luxury health spas

Read More

Self Magazine

A hiker’s paradise

Read More

Health Magazine

One of four great weight loss spas

Read More

Huffington Post

A totally worthwhile wellness retreat

Read More

SpaFinder Wellness

A pioneer spa…top ten in the world for weight loss, outdoor adventure, affordability, going solo and more

Read More

Rand McNally

One of the three best U.S. summer stays & America’s most soothing spa

Read More

Wellness Tourism Association
USA Today 10 Best Readers' Choice 2016
Travel + Leisure World's Best Awards 2016 Winner
Spas of America Top 100 Spas 2016
Trip Advisor 2016 Certificate of Excellence