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Bonus Videos:

Nourish Your Body, Mind & Soul

Thank you so much for purchasing (Re)Treat Yourself - 50 Favourite Vegetarian Recipes from Our Holistic Yoga Retreat in Portugal! As a special treat, I’ve created three exclusive videos to help you dive even deeper into the world of vegetarian and vegan cooking. These videos are designed to make healthy eating not only easy but also genuinely fun—and, of course, absolutely delicious!

🌿 Micro & Macro Nutrients: Get the Balance Right

Not sure if you're getting all the nutrients you need on a plant-based diet? This video makes it super easy! I'll guide you through the essentials of macronutrients and key vitamins and minerals—no complicated science, just practical tips for healthy, balanced meals.

Takes just 9:03 to watch

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Exercise: "A Day on My Plate"

Exercise: "A Day on My Plate"

Goal: Gain awareness of nutrient intake and create a balanced meal plan.

Instructions:

  1. Reflect: Take a moment to think about what you ate yesterday. Write down each meal and snack as honestly as possible—no judgment, just curiosity!
  2. Evaluate: Next to each item, label whether it was mostly carbs, proteins, or fats. Add a note if it included fresh fruits, vegetables, or whole grains.
  3. Balance Check: Do you see a balance of nutrients? Are there colors missing from your plate (think greens, reds, oranges)?
  4. Action: Plan one meal for tomorrow that introduces a nutrient you may have missed. It doesn’t have to be perfect—maybe it’s adding a handful of spinach to your smoothie or swapping white rice for quinoa.

Tip: The goal isn’t to track calories or aim for perfection—it’s to bring a bit more intention into how you nourish yourself.

🥗 Myth Busters: Vegan & Vegetarian Nutrition—The Real Deal

“Where do you get your protein?” “Is soy bad for you?” Let’s clear things up! In this video, I bust common myths about plant-based diets with a mix of humor and solid facts. Get ready to feel confident (and well-fed) on your veggie journey!

Takes just 9:03 to watch

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Exercise: "Truth or Myth?"

Exercise: "Truth or Myth?"

Goal: Challenge preconceived notions about plant-based nutrition and explore new possibilities.

Instructions:

  1. Write It Down: On a piece of paper, jot down any beliefs or doubts you have about a vegetarian or vegan diet. Examples could be:
    • "I won’t get enough protein."
    • "Plant-based meals are too time-consuming."
    • "I’ll miss out on my favorite comfort foods."
  2. Challenge & Reframe: Next to each statement, write down a potential truth or reframe. For example:
    • "Chickpeas, lentils, and quinoa are packed with protein!"
    • "I can make quick and easy plant-based meals with a bit of prep."
  3. Action: Choose one myth to explore further. This week, try a recipe or a small change that proves this myth wrong—like making a hearty lentil soup or a quick veggie stir-fry.

Reflection: How did it feel to try something new? What surprised you?

🍣 Tofu 101: From Bland to Brilliant

Tofu can be a total game-changer—if you know how to use it! I’ll show you which type of tofu to choose, how to prep it, and my favorite tricks to make it crispy, creamy, or perfectly spiced. Say goodbye to boring tofu forever!

Quick & easy:

Quick & easy 5:17 minutes

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Exercise: "Flavor Experiment"

Exercise: "Flavor Experiment"

Goal: Get comfortable with tofu and discover how to make it truly delicious.

Instructions:

  1. Get Hands-On: Buy a block of tofu and prepare it in two different ways—perhaps crispy in the oven and marinated in a stir-fry.
  2. Experiment: Use two different marinades or spices—one familiar and one a bit adventurous. You could try soy sauce and garlic for one, and curry paste and coconut milk for the other.
  3. Taste Test: Try each version and note what you like and what you might change next time.

Journaling Prompt: What did you learn about your taste preferences? Did you discover a new flavor combination you love?

Bonus: Share a photo of your tofu creation on Instagram and tag @4elements_retreat—I’d love to see your experiments in action!

Let’s Stay Connected!

I’d love to hear from you! Whether you’ve tried a recipe, have a question, or simply want to share your thoughts, feel free to reach out. You can connect with me via ola@4elementsretreat.com or find me on Instagram.

You can also read more about our retreat experience and get a glimpse of the warm, welcoming space we’ve created on Portugal’s beautiful West Coast. Read Our Retreat Report.

 

A Special Invitation

If you’re craving more time to relax, reflect, and recharge, why not join us at our retreat? It’s a place where you can truly let go, enjoy delicious meals (yes, straight from the cookbook!), and find the balance your soul is looking for. Learn More About Our Retreats

 

A Little Thank You & Goodbye!

Before you go: Thank you for being part of this journey. I hope this cookbook and the bonus videos bring a little more joy, inspiration, and deliciousness into your life. Until we meet again—whether online, through the recipes, or maybe even at our retreat—take care and keep cooking with love!

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