New Life Hiking Spa

Soups and Dips


New Life Hiking Spa’s Yummy Avocado Dip

  • 1 whole avocado
  • 1 clove peeled garlic
  • ¼ cup cilantro
  • 1 tablespoon fresh lime juice
  • 1 tablespoon 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 dip, add up to a 1/3 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.


  • 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.


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.

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.



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