mayas kundalini nutrition programme

8/20/2019 Mayas Kundalini Nutrition Programme

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BIG FOOD YOGA A J o u r n e y T h r o u g h t h e C h a k r a ’ s

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BIG FOOD YOGABig Food Yoga is a 14 day nutrition plan designed to purify and illuminate the chakra energy

centres. It supports the practise of yoga by enhancing the natural resonance of the whole

energy system by feeding the mind, body and soul natural whole foods full of colour and

vibration to help align and open up the body to receive Prana life force energy.

There are 7 chakra energy centres within the body and Big Food Yoga dedicates 2 days to

each chakra. Incorporating mouth watering, delicious foods that feed into the sensory

pleasure centres in the brain, allowing for mental and physical wellness and integration.

Big Food Yoga will help you to:

• Awaken your natural vitality and energy

• Boost your immunity and lymphatic system

• Empower and heal yourself through food

• Enjoy deep relaxing sleep and wake refreshed

• Balance moods and reduce cravings

Foods specific to each chakra are listed with each introduction, so snack on these fruits andvegetables throughout to help keep your energy levels up, and drink plenty of water to ensureyou are hydrated.

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BIG FOOD YOGA

The Programme

Big Yoga Food will help you to take your connection to your body to another level. Allowing

you to regulate your hormones and enabling you to ‘listen’ to your body and respond to its

wants and needs more intuitively.

We encourage conscious eating; where you eat the meals mindfully and in silence, with no

distractions. This allows you to make a deeply personal connection to the way your body

desires and interprets food signals, and equally how and when you feel hungry or satiated.

You may find that Big Food Yoga offers less food than you are used to, but stick with it as it’sonly for 14 days and the results will be worth it. It’s designed for minimum cooking for busy

people around 4 delicious soups that you can make in bulk to save you time.

It’s a great idea to do Big Food Yoga with a buddy, or even your yoga group. Positivity is

infectious, and cleansing and purifying your body is even more beautiful when you do it with

friends and people that you love.

Big Food Yoga is designed in collaboration with Kundalini Yoga expert Maya Fiennes andnutritionist Jeannette Jackson.

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BIG FOOD YOGA

Chakra 1 Chakra 1 Chakra 2 Chakra 2 Chakra 3 Chakra 3 Chakra 4

Strawberry &

Passion Fruits

Smoothie

Red Pepper,

Carrot & Apple

Juice with

Ginger

Mango, Peach &

Banana

Smoothie

Orange &

Papaya

Sunshine

Smoothie

Porridge with

Cranberries &

Banana

Pineapple and

Melon Medley

Spinach, Celery

& Cucumber

Juice

Salmon & Pine

Nut Salad with

Apricot Dressing

Tomato & Basil

Soup

Goats Cheese,

Apple & Fig

Salad

Prawn & Mango

Salad with Sun

Blush Tomato

Butternut

Squash, Garlic &

Orange Soup

Butterbean &

Sweetcorn

Salad

Butternut

Squash, Garlic &

Orange Soup

Tomato & Basil

Soup

Baked Beetroot

with Spinach &

Walnut Dressing

Tomato & Basil

Soup

Baked Potato

with Red Onion

& Asparagus

Stuffed Yellow

Pepper with

Wild Rice

Butternut

Squash, Garlic &

Orange Soup

Avocado &

Walnut Salad

Recipe Plan Week One

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BIG FOOD YOGA

Chakra 4 Chakra 5 Chakra 5 Chakra 6 Chakra 6 Chakra 7 Chakra 7

Kiwi, Grape &

Melon Yoghurt

Blueberry,

Banana & Honey

Smoothie

Gentle Morning

Cleanser

Blackberry &

Passionfruit

Compote

Super Zest

Smoothie with

Coconut

Blackberry,

Blueberry &

Passion Fruit

Medley

Pomegranate

Juice with

Watermelon &

Lime

Supergreen

Spinach &

Broccoli Soup

Warm Pear

Salad with

Raspberry

Vinaigrette

Supergreen

Spinach &

Broccoli Soup

Sea Bass with

Spinach, Raisins

& Pine Nuts

Beetroot & Red

Pepper Soup

Grilled Tomato &

Feta Cheese

Salad

Beetroot & Red

Pepper Soup

Lemon & Garlic

Cod with

Broccoli

Supergreen

Spinach &

Broccoli Soup

Quinoa & Adzuki

Bean Salad

Warm Puy Lentil

Salad with Black

Olives

Wild Rice with

Cranberries &

Walnuts

Beetroot & Red

Pepper Soup

Prawns with

Lime Chilli

Sauce

Recipe Plan Week Two

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BIG FOOD YOGA

Tomato & Basil Soup

700g fresh tomatoes, quartered

1 large onion, diced2 tins of tomatoes

2 medium potatoes, cubed

2 cloves garlic, crushed

500ml vegetable stock

2 tbsp tomato puree

1 tbsp rapeseed oil

Handful fresh basil leaves, chopped

Method

Heat the oil in a large pan and fry off the onions until

soft. Add the garlic and mix together and allow to

infuse for a few minutes with no heat. Add the

potatoes, stock and tomatoes to the pan, bring to boil

and allow to cook on medium heat for 25 minutes,

stirring regularly and adding water if required. Finally

add the tinned tomatoes and simmer for 10 minutes.

Season to taste and garnish with the basil.

Butternut Squash & Orange Soup

1kg butternut squash, peeled and chunked

5 garlic cloves, unpeeled

1 large onion, diced


150ml orange juice

2 tbsp rapeseed oil

Method

Drizzle half the rapeseed oil over the squash and then

place in oven for 20 minutes (200C). After 10 minutes

add the unpeeled garlic cloves to the oven and cook

together for the final 10 minutes (checking regularly

that they don’t burn). Add the rapeseed oil to a large

pan and fry off the onions until soft. Add the stock,

orange juice, squash chunks, and garlic (squeezed out

of their skin)and simmer for 15 minutes.

Soup 1 Soup 2

The soup can be eaten on its own or with a small salad, rice cakes or spelt bread.

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BIG FOOD YOGA

Supergreen Spinach & Broccoli Soup

1lb Fresh spinach leaves

1 large onion, diced300g broccoli

4 cloves garlic, crushed


2 large chopped leeks

1 tbsp rapeseed oil

Method

Heat the oil in a large pan and fry off the onions until

soft. Add the garlic and mix together and allow to

infuse for a few minutes with no heat. Add the stock to

the pan along with the broccoli and leeks and bring to

boil then simmer for 10 minutes. Add the spinach and

salt and pepper to taste and cook for a further 5

minutes. Allow to cool and serve.

Beetroot & Red Pepper Soup

2 Whole fresh beetroots grated

2 Whole red peppers, stalked and deseeded1 large onion, diced


2 tbsp rapeseed oil

Method

Slice the peppers into quarters, brush with the half the

rapeseed oil and oven bake for 20 minutes (180C).

Meanwhile fry and garlic off the onions with the

remaining oil. Allow the pan to cool then add the

vegetable stock, the peppers and grated beetroot and

bring to boil. Cook for 30 minutes, allow to cool and

serve.

Soup 3 Soup 4

The soup can be eaten on its own or with a small salad, rice cakes or spelt bread.

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BIG FOOD YOGAThe Root Chakra

The first chakra is known as the root or base chakra and when balanced, keep us firmly

ground to earth. It is located at the base of the spine and is the centre of our creativity and

vital life force. To balance this chakra eat root foods that grow in the ground.

Fruit

Red apples, cherries, cranberries,

raspberries, strawberries

VegetablesCarrots, sweet potatoes, parsnips,

radishes, beets, onions, garlic,

tomatoes

Protein

Eggs, red meat, beans, tofu, soy

products, peanut butter

Colour: Red

Sense: Smell

Elements: Earth

Planets: Saturn

Power: Acceptance and self loveAstrology: Aquarius, Capricorn

Anatomy: Organs of elimination,

spinal column, immune system

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BIG FOOD YOGARoot Chakra Day 1

Recipes

Strawberry & Passion Fruit Smoothie

Scoop out the fruit of one whole passion fruit, chop one small banana and 8 strawberries, and place in a blender

with 2 tablespoons of low fat bio-yoghurt, and the juice of 2 freshly squeezed oranges. Blend until smooth and then

add 1 tablespoon of manuka honey.

Salmon & Pine Nut Salad with Apricot Dressing

Bake 4oz salmon for 12/15minutes (200C). Place a handful of spinach on a plate, along with the salmon, and scatter

the pine nuts. Pour on the dressing below.

Dressing

1 apricot, stoned and sliced

1 tablespoon of creme fresh

1 tablespoon honey

! fresh lime juice

Mix all ingredients in a bowl and pour over the fish and salad.

Tomato & Basil

Soup 1

http://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxm


10/28

BIG FOOD YOGARoot Chakra Day 2

Recipes

Red Pepper, Carrot, Apple & Ginger Juice

Feed one whole red pepper, 3 large carrots, 1 apple and ! inch of ginger into a juice machine, and drink slowly over a

period of half an hour.

Tomato & Basil Soup

Soup 1

Baked Beetroot with Spinach & walnut Dressing

Wash and trim (do not peel) one large beetroot, then brush with some rapeseed oil and place in oven (200C) for 50

minutes, or until soft. Allow to cool then peel (using disposable gloves). Place a handful of shredded spinach on a

plate along with the beetroot, and 4 chopped walnuts. Pour over the dressing below:

Walnut Dressing

2 tablespoons of creme fresh

1 teaspoon mustard

! fresh lemon juice

1 garlic clove, crushed

Mix all ingredients together and pour over the beetroot salad.

http://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxm


11/28

BIG FOOD YOGAThe Spleen Chakra

The second Chakra is known as the spleen chakra and is located between the pubis and the

naval. It is associated with sexual healing and creative self expression. Nutritionally, we are

looking at smooth, soft circular foods to soothe and bring harmony.

Fruit

Oranges, peaches, tangerines,

mango, cantaloupes, apricots

VegetablesSweet potatoes, orange bell peppers,

butternut squash

Protein

Salmon, turkey, eggs

Colour: Orange

Sense: Taste

Elements: Water

Planets: Moon

Power: MagnetismAstrology: Sagittarius & Pieces

Anatomy: Bladder, hips, kidneys,

colon, ovaries, uterus

http://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxm


12/28

BIG FOOD YOGA Spleen Chakra Day 1

Recipes

Mango, Peach & Banana Smoothie

Use the fruit of half a mango, 1 peach and one small banana. Mix with 2 tablespoons of low fat bio-yoghurt and one

teaspoon of manuka honey in a jug and blend until smooth, and drink slowly.

Goats Cheese, Red Apple & Fig Salad

Core and thinly slice one red apple (you can also great this is preferred). Cut 2 figs into quarter pieces, and place

both fruits on a plate of mixed greens of watercress, spinach or lettuce. Squeeze over the juice of ! a fresh lemon.

Add

3oz

of

goats

cheese

and

scatter

1

tablespoon

of

dried

cranberries

over

and

serve.

Butternut Squash, Garlic & Orange Soup

Soup 1

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13/28

BIG FOOD YOGA Spleen Chakra Day 2

Recipes

Orange & Papaya Sunshine Smoothie

Place the juice of 3 freshly squeezed oranges into a jug, and add ! a sliced papaya, one small banana, 2 tablespoons of

low fat bio-yoghurt, and one teaspoon of manuka honey. Blend and drink slowly, savouring the sunshine.

Prawn & Mango Salad with Sun Blush Tomato

Place a handful of shredded greens onto a plate and place 100g cooked prawns, and ! a cubed mango on top.

Squeeze the juice of ! a fresh lime over this and allow to marinate.Meanwhile warm 6 sun blush tomatoes in the oven for

approximately

5

minutes.

Add

to

the

plate,

and

eat

whilst

still

warm.

Baked Sweet Potato with Red Onion & Asparagus

Bake one medium sweet potato for one hour until soft (200C). Meanwhile lightly steam 7 asparagus stalks and finely

chop ! red onion and place both in a bowl with 1 tablespoon of rapeseed oil and fresh lemon juice, mix well. Allow the

sweet potato to cool slightly, slice open the top and place the asparagus and onion garnish on top.

http://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxm


14/28

BIG FOOD YOGAThe Naval Chakra

The naval chakra is the third chakra and located where the thoracic and lumber vertebrae

meet. It is the energy centre of power, emotion and our connection to others. Foods rich in

vitamin C provide nourishment for self love within the third chakra.

Fruit

Bananas, cantaloupe, tangerines,

lemons, mango, papayas, pineapples

VegetablesCarrots, yellow peppers, pumpkin,

butternut squash, persimmons

Protein

Milk, cheese, yoghurts

Colour: Yellow

Sense: Sight

Elements: Fire

Planets: Mars

Power: Conscious awarenessAstrology: Aries, Scorpio

Anatomy: Upper abdomen, liver,

gall bladder, spleen, kidney,

adrenal glands

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15/28

BIG FOOD YOGA Naval Chakra Day 1

Recipes

Porridge with Banana & Cranberries

Place 75g of original porridge oats into a pan and cover with 500ml of cold water. Gently bring to simmer, whilst

stirring frequently and when near desired consistency add a tablespoon of dried cranberries and allow to soften.

When in bowl, slice a small banana into the porridge with a drizzle of manuka honey.


Soup 2

Wild Rice with Grilled Yellow Pepper & Mint

Dice a yellow pepper into quarters, brush with rapeseed oil and bake in oven (180C) for around 15/20 minutes.

Meanwhile boil 75g of wild rice as per instructions and place on a plate with the cooked pepper. Sprinkle one

tablespoon of pine nuts over along with the dressing below:

Mint Yoghurt Dressing

2 tablespoons creme f resh

! fresh lemon juice

5 leaves of mint finely chopped

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16/28

BIG FOOD YOGA

Naval Chakra Day 2

Recipes

Pineapple & Melon Medley

Cut 2 slices of fresh pineapple and fresh melon into small chunks, and pace in a bowl. Add 2 tablespoons of low fat

bio-yoghurt and one teaspoon of manuka honey and serve.

Butterbean & Sweetcorn Salad

Mix 175g of butter beans (tinned is fine) with 100g tinned sweetcorn into a pan and heat thoroughly. Sieve and

place on a bed a shredded spinach, with 4 chopped cherry tomatoes, sliced cucumber and juice of ! fresh lemon.


Soup 2

http://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxm


17/28

BIG FOOD YOGAThe Heart Chakra

The heart chakra or fourth chakra is located in the centre of the chest, and is connected to

taking care of yourself with tenderness and love. Soothing foods to nurture and harmonise

the body are used for this chakra.

Fruit

Green grapes, green apples,

honeydew melons, kiwi fruit, limes,

green pears

Vegetables

Broccoli, kale, cabbage, green

beans,Brussels sprouts, asparagus

Protein

Kidney and adzuki beans

Colour: Green

Sense: Touch

Elements: Air

Planets: Venus

Power: Unconditional love

Astrology: Taurus & Libra

Anatomy: Heart, liver,

thymus gland, blood and circulation

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18/28

BIG FOOD YOGA

Heart Chakra Day 1

Recipes

Spinach, Celery & Cucumber Juice

Press handful of spinach, 5 stalks of celery, 6” cucumber and ! of fresh ginger through a juicing machine, and sip

slowly over a period of 30 minutes.


Soup 2

Avocado & Walnut Salad

Place a handful of watercress on a plate, along with ! sliced avocado, 5 olives and 4 chopped walnuts. Drizzle with

some fresh lime juice and serve.

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19/28

BIG FOOD YOGA Heart Chakra Day2

Recipes

Kiwi, Melon & Grape Yoghurt

Place one sliced kiwi f ruit, ! of a small melon and 5 grapes into a bowl and cover with 2 tablespoons of low fat bio-

yoghurt and a drizzle of honey.


Soup 3

Lemon & Garlic Cod with BroccoliMix 2 crushed cloves of garlic with the juice of ! fresh lemon and some chopped parsley. Place this mixture on top of a

4oz piece of cod fish and place in ovenproof dish with lid. Bake for 12 minutes until fish flakes easily with a fork, and serve

100g with steamed broccoli.



20/28

BIG FOOD YOGAThe Throat Chakra

The throat chakra which is also the fifth chakra is linked to the thyroid gland, which

produces thyroid hormones required for growth ad maturation. The throat chakra is the

centre of expression, articulation and communication. Foods easy to chew and assimilate

assist in the healing alchemy of this chakra.

Fruit

Plus, figs, elderberries

VegetablesSea plants including Kombu, Dulse,

Sea Lettuce

Protein

Sushi

Colour: Light Blue

Sense: Hearing

Elements: Sound

Planets: Mercury

Power: Speech & self expression

Astrology: Gemini & Virgo

Anatomy: Throat, larynx, thyroid,

mouth, hypothalamus, lungs



21/28

BIG FOOD YOGA THROAT Chakra Day 1

Recipes

Blueberry, Banana & Honey Smoothie

Place a handful of blueberries, one small banana, the juice of one orange and i teaspoon of manuka honey

into a blender. Blend until smooth and drink slowly.

Warm Pear Salad

Cut a large pear lengthways into quarters, then peel and core each quarter and chop into 1” pieces and place in a

small bowl. Add 1 teaspoon of rapeseed oil, honey, a pinch of pepper and mix well. Place on oven proof dish and

heat gently until warm. Meanwhile place a handful of shredded spinach on a plate and add the juice of ! a fresh

lemon. Place 2oz of cubed feta cheese on the plate and finally add the warm pear.


Soup 3



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23/28

BIG FOOD YOGAThe Visionary Chakra

The visionary chakra is also called the third eye, and is located in the middle of the

forehead just above the eyes. It is the centre of intuition and insight, and when balanced,

brings clarity and perception into your life. Foods that stimulate the senses through sight,

texture and taste are excellent for this chakra.

Fruit

Purple grapes, blueberries, plums

Vegetables

Purple asparagus, purple cabbage,

eggplant, purple carrots

Protein

Eggs, cheese, white meat

Colour: Indigo

Sense: Perception

Elements: Light

Planets: Moon, SunPower: Trusting inner guidance

Astrology: Cancer, Leo

Anatomy: Pineal gland, eyes, sinuses,

endocrine system



24/28

BIG FOOD YOGA Third Eye Chakra Day 1

Recipes

Blackberry, Blueberry & Passion Fruit MedleyPlace a handful of blackberries, blueberries and one whole passion fruit. Add two tablespoons of low fat bio-yoghurt

and a drizzle of manuka honey.

Sea bass with Spinach, Raisins & Pine Nuts

Grill a 5oz sea bass steak until soft and tender (approximately 12 minutes) and place on top of some shredded salad

greens. Mix 1 tablespoon of pine nuts & raisins, juice of ! a fresh lime, ! teaspoon of mustard and 2 tablespoons of

creme fresh. Mix together and pour over the fish and salad.

Warm Puy Lentils with Black Olives

Slice a red bell pepper into quarters, brush with rapeseed oil and bake for approximately 20 minutes (180C).

Meanwhile warm some puy lentils in a pan, then place on a plate of salad greens with juice of ! a fresh lemon.

When ready place the baked red pepper and puy lentils on top and sprinkle with 4 chopped black olives.

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25/28

BIG FOOD YOGA Third Eye Chakra Day 2

Recipes

Super Zest Smoothie with Coconut

Pour 200ml of pineapple juice into a jug along with 4 ice cubes. Add the juice of a fresh coconut, plus ! the white

flesh meat. Add one small banana, blend and drink slowly.

Beetroot & Red pepper Soup

Soup 4

Wild Rice with Cranberries & WalnutsBoil 75g of wild rice for 25 minutes and add 1 tablespoon of cranberries for the final 3 minutes. In a separate pan,

heat the black eyed peas thoroughly. Place the rice in a circle on the plate, and fill this with the peas. Add 4 chopped

walnuts on top and the juice of ! fresh lime.

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26/28

BIG FOOD YOGAThe Crown Chakra

The 7th chakra is known as the Crown chakra and is located at the top of the head. It is

associated to the pineal gland, and is the seat of the soul and the centre of perception.Foods that assist in purification and fasting are connected to the crown chakra.

Fruit

Blueberries, red grapes, blackberries,

raspberries

Vegetables

Organic fruit and vegetables

Protein

High protein grains, quinoa, wild rice,

cous cous

Colour: Violet

Sense: Empathy & humility

Elements: Thought, cosmic universality

Planets: Uranus, the universe

Power: Enlightenment

Astrology: All the signs

Anatomy: Brain and the central

nervous system



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28/28

BIG FOOD YOGA Crown Chakra day 2

Recipes

Pomegranate Juice with Watermelon

Use 100ml of pomegranate juice* with 2 tablespoons of low fat bio-yoghurt, one small banana, " diced watermelon

and 1 tablespoon of manuka honey. Blend and drink slowly.

Beetroot & Red Pepper Soup

Cook 2 large tomatoes into quarters, season and grill. Meanwhile cook 3oz quinoa in boiling water, drain and place

on a plate with 3oz cubed feta cheese. Add the grilled tomatoes and one sliced spring onion.

Prawns with Lime Chilli SauceToast 1 tablespoon of cumin seeds, then place in a bowl containing 1 crushed garlic clove, 1 teaspoon of sweet chilli

sauce, and the juice of ! fresh lime. Mix well and pour over 200g of cooked prawns with shredded green salad. This can

be served with 75g of cooked rice also.

mayas kundalini nutrition programme

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