One of our raw food chefs of Sunfoodyoga shows how to make sauerkraut.

These pancakes are made in a dehydrator from bananas, shown by Sam, one of our retreat chefs in Spain.

A demonstration from Amanda, who works on our Sunfood Yoga Retreats in Spain

Ingredients:

• 1 cup of plant milk
• ½ avocado
• Handful of spinach or other greens
• ½ - 1 tsp of Spirulina or chlorella
• 1-2 tsp sweetener optional to taste
• Top up your bowl with chopped fruit, berries, cacao nibs, pollen, hemp seeds etc.

Preparation:
Place the ingredients in a blender and blend until smooth.
Pour into a bowl and add optional toppings

Ingredients:

• 4 tbsp chia seeds

• ¾ cup plant milk

• 4 walnuts

• 4 almonds

• 1-2 tbsp sultanas

• 1-2 tbsp of goji berries

• ¼ apple, ¼ banana chopped

• some fresh berries

• 1-2 tsp of sweetener (if needed)

  Preparation

• Soak nuts and seeds, preferably overnight, and rinse.

• Soak the chia seeds in plant milk for at least 15 minutes can be done the night before.

• Mix all the ingredients, add more milk or water if desired, and serve either cold or gently warm.

The first thing you want to do when you get up in the morning is drink water and charcoal with a little sea salt if you want to and maybe a little lemon (maybe with ginger). My so-called “charcoal lemonade.”

Number two, you wait an hour or two (if possible) and do your self-care routine. Do some meditation, pranayam, and yoga or go for a walk…

Then you're going to have a drink, some kind of neutral smoothie, you could do a fruit smoothie, you could blend berries in with coconut water and green leafy vegetables, then you may want to do that two or three times throughout the day, you may just want to drink juice two or three times throughout the day or five times throughout the day.

You're going to be getting that all into you until you come to dinner. Once you come to dinner, there you go, that's gonna be a solid meal.

For most of us, you may want to have that solid meal at lunch, that depends on you as a person.

In the evening I try to have nothing, or if I'm really feeling “I'm just so hungry” then I might make some kind of NutriBlast (blended drink) again.

The basic formula of a NutriBlast (blended drink) is some kind of fruit or berries with green leafy vegetable and coconut water.

Ingredients:

• 4 tbsp chia seeds

• ¾ cup plant milk

• 4 walnuts

• 4 almonds

• 1-2 tbsp sultanas

• 1-2 tbsp of goji berries

• ¼ apple, ¼ banana chopped

• some fresh berries

• 1-2 tsp of sweetener (if needed)

  Preparation

• Soak nuts and seeds, preferably overnight, and rinse.

• Soak the chia seeds in plant milk for at least 15 minutes can be done the night before.

• Mix all the ingredients, add more milk or water if desired, and serve either cold or gently warm.

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1. What does “home” feel like inside my body?
   (Where do I feel grounded, safe, or peaceful?)
2. When do I feel most like *me***?*
   (What am I doing, who am I with, what is the energy like?)*
3. What parts of myself have I been ignoring or pushing away?
   (What would it feel like to gently welcome them back?)
4. In what moments do I disconnect from myself?
   (What triggers that, and how might I come back with kindness?)
5. What is one small ritual or habit that helps me return to myself?
6. What does my body need from me today?
   (Rest, movement, nourishment, touch, stillness?)
7. If my inner voice could speak freely, what would it say to me now?
8. Where in my life am I longing to feel more at home?
   (Emotionally, spiritually, physically?)
9. What am I ready to release, in order to come home more fully to myself?
10. What does it mean to live from my center — my truth?
    (How might my life look if I honored that every day?)

You can write a little each day, choose one that speaks to you in the moment, or even combine this with your Yoga Nidra practice — journaling right after when your heart is open and clear 💗

If you feel that you need something more solid during your cleanse then these pancakes are great as they are glutenfree and when you let the batter ferment
for 12 -36 hours then they are much easier for your digestive system.

You can add some fruits or eat them with something savoury.

Ingredients

• 1 cup of buckwheat flour 1
• ½ cups of water
• Salt to taste

Preparation

Mix well and leave to sit for 5 mins or leave to ferment for 12-36 hrs at room temperature. Stir well before use. Heat a nonstick frying pan and add some batter. Cook until the sides of the pancake lift from the edges of the pan, flip and cook the other side. Butter bean hummus Be patient and don't try to flip too soon.

Kale is one of the densest nutritious vegetables available to us and it's full of antioxidants, vitamins, and minerals.

I put it often in my smoothies but here is a nice kale salad and ready in less than 5 minutes.

For the marinade:

• juice of 1 lemon
• 1/2 cup of olive oil
• 1 clove of garlic
• 1 tbsp honey
• pinch of salt

For the salad:
big bunch of kale
6 dried tomatoes soaked

• Some seeds soaked or toasted

Mix the marinade in the shredded kale and leave to sit for about half an hour or longer.

You can also keep this salad in the fridge for a few days.