Vegan & Gluten-free Yoga Retreat Menu

Last weekend I had a fully vegan & gluten-free yoga retreat. I am good to cook vegetarian meals all weekend with a fully-stocked kitchen and no recipes or planning, but with these extra dietary restrictions I had to do a little prep. I went to the grocery store to see what looked fresh and what was on sale then came home and put a menu together based on what I had. I typed it all up and printed it out so I could follow a plan and stay ahead of the retreat by always cooking a meal ahead… cooking lunch while they’re eating breakfast, making dinner while they’re eating lunch, and prepping ahead for breakfast while they enjoy their dinner. The menu did vary slightly as I saw that I had planned too many sides in a single meal or that I needed to use something up, etc. The menu included here is updated, however.

I post pictures a lot on Instagram and Facebook and friends are always asking for recipes. The following aren’t really recipes since I cook-by-feel, but I have included a mostly accurate picture of what’s included in most things. These meals are really like outlines that can be filled in with what’s available – use the herbs, veggies, fruit, beans, nuts, oils, spices – that you already have. You learn to cook by cooking. Delicious creations begin by experimenting. The keys to cooking for me are:

  • Everything is delicious (and easy) roasted
  • Almost always, add salt
  • It’s amazing what a quick squeeze of lemon juice will do for anything green
  • Meals should be colorful, filling, and have lots of fiber
  • Use your imagination to use up leftovers: rice from last night becomes rice pudding the next day, dressing becomes the base of a soup, beans become bean salad or soup or dip, old salad goes into kichari for a different flavor, left over veggies get chopped up and added to cabbage for a slaw…

Without further ado… 6 vegan, gluten-free meals served on this weekend’s retreat:

  1. Dinner

*Tacos (corn tortillas, Mexican spiced walnut meat, lettuce, pico de gallo, cashew cream, avocado, sriracha, cilantro, chive, avocado)
*Rice & Beans (pinto beans, garlic, olive oil, yellow onion, white rice, cumin, cayenne, salt, topped with jalapeno)
*Spinach Salad (spinach, tomato, sunflower seeds, roasted pepper, fresh mushrooms) topped with Green Goddess dressing (avocado, lemon juice, olive oil, apple cider vinegar, basil, cilantro, parsley, chive)
*Pico de gallo (tomato, onion, cilantro, salt, lime juice)
*Plantains roasted in coconut oil
*Tangerine Fizz (sparkling water, fresh-squeezed tangerine juice, a sprig of fresh mint, crushed ice, stirred)

2. Breakfast

*Turmeric & cinnamon steel cut oats with pan fried apples (with coconut oil, cinnamon & agave) + Almond Milk
*Fresh fruit salad (banana, apple, plum, grapes, raspberries, blackberries)
*
Rice cake with peanut butter, banana slices, raspberries, kiwi, chia seeds
*Ginger, lemon, agave tea
*Coffee & Tea + Almond Milk

 

 

3. Lunch

*Green Goddess Soup (spinach, zucchini, avocado, fresh herbs, chive, salt, pepper, yellow onion, garlic, the rest of the dressing from last night’s salad) topped with fried carrot bits
*Broccoli slaw (broccoli stems, carrot, cashews, red onion, olive oil, cilantro, lime juice, salt, pepper)
*Baked sweet potato loaded with wilted spinach, crispy spiced garbanzo beans, cashew cream
*Strawberry Juice
*Almond stuffed dates

 

4. Dinner (Definitely my favorite meal of the weekend)

*Slow roasted pineapple, onion, baby peppers, cabbage (all with olive oil and salt) topped with a ginger, peanut, tahini, lemon, garlic sauce (wow!)
*Mashed potato stuffed mushroom caps
*Aromatic green salad with lots of fresh herbs with tomato
*Quinoa (garlic, onion, salt, olive oil)
*Dark chocolate, ginger, and agave                                                    

 

 

 

 

5. Breakfast

*Kichari (lentils, rice, coconut oil, biryani masala, cumin seed, mustard seed – a complete protein!) with soaked nuts & dried fruit (chopped prune, raisin, almonds, peanuts, sunflower seeds). Hands-down one of my favorite meals, btw.
*Rice cake with avocado & tomato, salt
*Crispy fried potato carrot, onion, and garlic
*Grapes
*Blueberry banana shake
*Coffee & Tea, Almond Milk

 

6. Lunch

*Veggie chili (pintos, black beans, stewed tomatoes, cumin, sriracha, maple syrup) topped with avocado, cashew cream, and chive
*Left-over cold rice and beans turned into a salad with apple, red onion, basil, cilantro, salt, and black pepper
*Spinach wilted in the ginger tahini sauce from the night before, then tossed with lemon juice
*Tortilla chips & pico de gallo (from tacos the first night, though I did add to it)
*Left-over roasted pineapple
*Pink lemonade (crushed raspberries & blackberries, lemon juice, agave, water – all stirred and poured over ice)
*Almond joy bliss balls (coconut oil, cacao powder, chopped dates and almonds, coconut shreds – all combined and rolled into little balls with an extra roll in just coconut)… not pictured 🙁

And perhaps my favorite part of all of this was the sweet card these three ladies left for me… 

Sound Healing

I’m super excited to have my Yoga Teacher Training 200 hour teacher, Michelle Berlin, visiting for this special workshop!

Sound Healing Immersion Weekend 

May 19th & 20th with Michelle Berlin

Tickets Here: https://www.eventbrite.com/e/sound-healing-immersion-tickets-42955840074

Sound meditation is one of the fastest growing relaxation and mindfulness techniques in the US. It’s popularity is recent (and astounding!), but the practice has been around for centuries and the science has been studied for years.

Whether you are a teacher looking to bring this popular meditation tool to fill your classes, or a student wanting to immerse yourself in the practice you love, this weekend will be filled with passionate conversation, practiced technique and some seriously good vibes!

You will learn:
– Fundamental qualities of sound
– Quantum physics of vibration
– Mantra & vocal toning
– Nepalese Buddhist system for chakra therapy
– Sound as a vibrational science
– Credited studies and research about sound therapy.
– History of using sound as a tool for meditation
– How to play and use different sound tools in a class environment as well as one on one. – – Understanding energy centers of the body correlating with the notes of different sound tools (bowls, chimes, etc ).
– Importance of intention for the maximum benefit (of the students)

Schedule: Saturday 12-5pm
Sunday 12-5pm
morning yoga classes included
snacks & refreshments included

About Michelle :
Michelle Berlin works and teaches out of Miami , Florida. Her travels lead her to study in India, Bali and Thialand which has rooted her practice and teaching methodology . Michelle has been working with Sound Therapy for 10 years, teaching yoga for 12. She recently traveled to Nepal to study one on one with a 5th generation sound Monk in the Himalayas.

$275 Early Bird before April 15th
$350 After April 15th

Options to stay at the yoga center for an additional fee. Message for details.

Tickets Here: https://www.eventbrite.com/e/sound-healing-immersion-tickets-42955840074