Mandala holistic cuisine: a day on the retreat plate
At Mandala Project, we believe cuisine is as important as the yoga mat. Each dish is designed to support inner transformation, balance the doshas, and offer a sensory experience that celebrates nature. In our retreats, the table becomes a circle of sharing. Today we invite you to live a full day on our plate: from morning juice to evening dessert, including mindful snacks and ritual gestures that make every meal sacred.
Morning: Ayurvedic awakening and abundant brunch
The Mandala wake‑up begins with a glass of warm lemon water infused with ginger to awaken digestive fire. A tulsi‑cardamom infusion prepares the body for morning practice. After yoga, participants discover an energizing brunch: creamy porridge with almond milk, chia seeds and mango compote; beet‑tinted pink hummus toast topped with radish sprouts; fresh fruit salad sprinkled with pollen. Each recipe is designed to rehydrate, remineralize, and stabilize blood sugar. We prioritize local, organic foods prepared in respect of the seasons.
A green juice completes the brunch. Made with cucumber, green apple, spinach, lime, and spirulina, it oxygenates the body, boosts chlorophyll, and supports gentle detoxification. We invite participants to taste in silence, eyes closed, to connect with textures. This ritual installs culinary mindfulness that lasts through the rest of the day.
Midday: pranic pause and sensory lunch
Around noon, we serve a milky adaptogen drink (ashwagandha, raw cacao, cinnamon) to stabilize the nervous system. Then comes lunch, the highlight crafted with our holistic chef. Imagine a composed plate: red‑lentil dhal with chai spices, basmati rice perfumed with cumin, root‑vegetable curry, fermented red‑onion pickles, and hibiscus‑leaf salad. Flavors are balanced according to the six Ayurvedic tastes — sweet, salty, sour, bitter, pungent, astringent — to nourish all senses and stabilize the doshas.
The meal is accompanied by a fresh coconut chutney and lightly toasted curry leaves. On each table, a sage‑and‑lemon‑infused ghee adds a touch of nourishing fat that soothes the hormonal system. The tasting unfolds in a convivial setting: we tell the story of the ingredients, thank the farmers, and invite everyone to express gratitude before the first bite.
Afternoon: mindful snacks and a culinary workshop
The afternoon is often devoted to a culinary workshop. We learn to prepare homemade golden milk, an Ayurvedic cilantro pesto, and a no‑bake dessert. Participants handle spices, understand how to dose them, and leave with a mini recipe booklet. To support energy between practices, we offer date‑cacao‑nut energy balls, homemade citrus kefir, and iced matcha tea.
We emphasize the importance of textures and versatility. The same preparation can become a snack, a sauce, or a light dessert; you just adjust the seasoning. The workshop ends with a tasting circle where everyone shares their impressions, encouraging creativity and anchoring learning.
Evening: regenerative dinner and digestive rituals
In the evening, we prioritize gentle dishes for the digestive system: sweet‑potato and coconut‑milk soup, turmeric quinoa patties, warm broccoli and hazelnut salad, marinated shiso leaves. A sleep‑tonic infusion (passionflower, lavender, chamomile) accompanies dessert — a raw banana‑and‑cacao cream topped with pistachios. Before bed, each participant drinks a fennel‑and‑star‑anise digestive elixir. Peppermint essential oils are available for belly massage.
We also created a mindful food journal. Each evening, participants write down what they ate, the physical sensations felt, and the associated emotion. This tool helps cultivate an intuitive relationship with food and identify what truly nourishes their energy.
Recreating the experience at home
At the end of the retreat, we offer a “Mandala Cuisine” box with a kit of organic spices, exclusive recipes, a list of partner grocery stores, and a seven‑day menu plan. We encourage ritualizing meals (light a candle, play a soft mantra, eat without screens) and following the 80/20 rule: 80% plant‑based dishes, 20% adapted to personal cravings.
Holistic cuisine isn’t a rigid discipline. It’s an invitation to listen to your body, honor producers, and cook with love. Each food becomes a message: thank you to the earth, thank you to those around us, thank you to ourselves. When you leave a Mandala Project retreat, you carry this mantra: “I can nourish myself with beauty every day.”