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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
http://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxmhttp://localhost/Users/jeannettejackson/Desktop/Maya.pxm
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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
800ml vegetable stock
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
750ml vegetable stock
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
800ml vegetable stock
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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9/28
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
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8/20/2019 Mayas Kundalini Nutrition Programme
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.
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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
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8/20/2019 Mayas Kundalini Nutrition Programme
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.
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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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8/20/2019 Mayas Kundalini Nutrition Programme
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.
Butternut Squash, Garlic & Orange Soup
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.
Butternut Squash, Garlic & Orange Soup
Soup 2
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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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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.
Butternut Squash, Garlic & Orange Soup
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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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.
Supergreen Spinach & Broccoli Soup
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.
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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
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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.
Supergreen Spinach & Broccoli Soup
Soup 3
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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
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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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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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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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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.
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