My love for nutrition
As I spoke about in my previous blog, since my early twenties, food has been more than just something to eat — it’s been a way to connect, nurture, and care. Over the years, my understanding of nutrition has deepened into something beautifully simple: food is medicine.
The way we eat shapes how we feel — in our bodies, our minds, and even our relationships. A wholesome meal, shared with others or enjoyed quietly alone, can be grounding, joyful, and restorative. For me, good nutrition isn’t about strict rules or perfection; it’s about balance, awareness, and choosing ingredients that feel alive and vibrant.
At Vivre Retreats, this philosophy is at the heart of everything we do. Each retreat menu is designed to nourish both body and soul with colourful. With seasonal dishes made from fresh ingredients and cooked with love. Guests often tell me that mealtimes become a highlight of their retreat, a moment to slow down, taste, and truly experience nourishment in every sense of the word.
A Typical Day of Food on Our Retreats
🌿 On our retreats, every meal is an opportunity to pause and nourish the body
We focus on vibrant, wholesome dishes — always made with fresh, seasonal ingredients and a touch of care. Each meal is designed to restore energy, support wellbeing, and celebrate the simple joy of eating well together.
Here’s a glimpse of what a nourishing day of food looks like on our retreats…
🥣 Morning Refreshments – Herbal Teas & Coffee + Mini Chai Pots with Mango
A comforting start to the day. Our overnight chia pudding is made with chia seeds, coconut milk, and blended mango — full of fibre, gentle sweetness, and steady energy to begin the morning.
- Chia seeds: rich in omega-3 fatty acids, supporting heart and brain health.
- Coconut milk: provides healthy fats that keep you feeling full and nourished.
- Mango: high in vitamin C and antioxidants, supporting the immune system and adding natural brightness.
- Herbal teas: gently hydrate and calm the body, helping to centre you for the day ahead.
🥗 Brunch – Frittata with Feta & Blackberry Salad
A simple frittata served alongside a bright mix of fresh leaves, blackberries, avocado, and feta, drizzled with olive oil and lemon juice. Fresh, colourful, and full of flavour.
- Eggs: offer complete protein and essential nutrients that sustain energy.
- Avocado: packed with healthy monounsaturated fats that support skin and hormone health.
- Blackberries: full of antioxidants and vitamin C, protecting cells and boosting immunity.
- Feta: provides calcium and adds a light source of protein.
- Olive oil and lemon: aid digestion and bring natural vibrancy to the meal.
🫖 Afternoon Tea & Cake
A comforting pause mid-afternoon, often shared after a walk or creative session. Expect something delicious yet made from goodness — perhaps cacao and date bites, or a nutty banana loaf. Each treat is created with nourishing ingredients like dates, dark cacao, nuts, and seeds, full of natural energy and flavour.
- Dates are rich in natural sugars, potassium, and fibre — offering a sweet energy lift while supporting digestion.
- Nuts such as almonds or walnuts add healthy fats, protein, and magnesium, helping to balance blood sugar and sustain energy.
- Seeds like chia, flax, or sunflower provide omega-3s, zinc, and fibre, supporting heart health and hormone balance.
- Spices like cinnamon and ginger help regulate blood sugar and soothe the digestive system.
- Shared moments over tea and cake create connection — just as nourishing for the soul as the food itself.
🍄Dinner – Wild Mushroom Risotto
Infused with fragrant herbs and finished with truffle oil and shaved parmesan, this comforting risotto brings warmth and depth to the evening meal. A perfect way to close the day.
- Wild mushrooms: rich in B vitamins and selenium, supporting energy and the immune system.
- Herbs (thyme, parsley): aid digestion and bring natural anti-inflammatory benefits.
- Truffle oil: adds a luxurious aroma and contains antioxidants.
- Parmesan: offers protein and calcium, adding richness and depth.
🍐 Dessert – Poached Pear with Homemade Ice Cream
Soft, gently spiced pear served warm with a scoop of homemade vanilla ice cream — light, elegant, and deeply satisfying.
- Pears: rich in fibre and natural sweetness, supporting digestion.
- Cinnamon and spices: help stabilise blood sugar levels.
- Homemade ice cream: made with natural ingredients, offers comfort and a touch of joy.
A Taste of Retreat Life
As you can see, on our retreats we eat very well. Nourished by the lovely Gilly and myself, our guests enjoy vibrant, wholesome dishes that reflect the rhythm of the seasons. Each meal is prepared with care, designed to support the retreat experience, restore balance, and leave you feeling uplifted from the inside out.
Gilly, our wonderful Chef
Founder of Wylde Green Kitchen, joins us on retreat with her vibrant, health-giving vegan meals. She crafts plant-based dishes with heart, intention, and the freshest seasonal ingredients, food that nourishes as much as it delights. Her signature style is rooted in compassion and creativity, bringing colour and vitality to every plate. From nourishing snacks to delicious, restorative dinners, Gilly’s food celebrates the joy of healthy eating and leaves you feeling well-fed, balanced, and deeply cared for.
🎙️ Recommended Podcast: The Resetter Podcast With Dr Mindy Pelz
Episode: Is Glucose Control the Key to Improving Your Health? With Jessie Inchauspé
In this enlightening episode of The Resetter Podcast, Dr. Mindy Pelz sits down with biochemist and bestselling author Jessie Inchauspé, known as the Glucose Goddess, to explore the pivotal role of glucose regulation in overall health. They delve into how glucose impacts energy levels, mood swings, cravings, and even brain fog. Jessie shares practical “glucose hacks” that can help stabilize blood sugar without eliminating the foods you love, emphasizing the importance of the order in which you consume your meals. This conversation offers valuable insights for anyone looking to enhance their well-being through mindful glucose management.
🪴 Local Artist Spotlight: Jenny Muncaster
Jenny Muncaster’s paintings are a celebration of colour, texture, and the beauty of food. Through her expressive brushwork and vibrant palettes, she brings everyday ingredients to life, from artichokes to cheese and figs, alongside flowers and glasses of wine. Each piece feels alive, inviting the viewer to pause and savour the simple pleasures of food.
Explore her work: Discover more about Jenny and view her portfolio on her website or instagram.
Join us on our next retreat and experience how simple, mindful rituals such as eating together, walking in nature, creating, and resting can become anchors of renewal. Just as September invites us to soften into change, our retreats offer space to slow down and reconnect. It’s not about escape, but about returning home to yourself with a sense of balance.
Sacha and Naomi X