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The Rainbow Plate is a vibrant, nourishing way of eating inspired by yogic and functional medicine principles. It encourages you to include a full spectrum of colorful, plant-based foods in your mealsโeach color representing a range of phytonutrients that support different systems in the body.
Eating a rainbow of whole foods helps strengthen immunity, reduce inflammation, support detoxification, and promote hormonal and digestive balance.
Plants contain natural compounds known as phytonutrients, which serve as natural protectorsโboth in the plant and in the human body. Found in colorful fruits, vegetables, herbs, spices, whole grains, nuts, seeds, and teas, phytonutrients are associated with improved brain function, reduced inflammation, and a lower risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers.
Each color offers its own unique benefits, making a diverse, color-rich diet a simple and powerful way to support overall health. Aim to include a wide range of naturally colored plant foods throughout the day for optimal nourishment.
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"These are some of my favoriteย yogi recipes, learned during my training as a Kundalini Yoga teacher. I find them beneficial when integrated into overall health and lifestyle. They doย notย constitute medical advice, but serve as valuable companions to spirituality, movement, and nutrition as medicine. Nourishing, plant-forward recipes inspired by yogic principlesโdesigned to support digestion, vitality, and clarity"
1. Golden Milk
Ingredients:
- 8 oz of milk (I prefer almond milk)
- 1/4 teaspoon turmeric
- 1 teaspoon honey (to taste)
Instructions:
Warm the milk and turmeric together under low heatโavoid using a microwave if possible. Once heated, stir in honey to taste.
Best enjoyed before bed to support a restful nightโs sleep.
2. Baked Tofu
An excellent plant-based source of protein.
Instructions:
Drain tofu and slice into bite-sized pieces. Soak in a mixture of lemon juice and organic soy sauce. Garnish with garlic, herbs, spices, or red chiles to taste.
Bake at 350ยฐF until golden and slightly crisp.
3. Beet and Carrot Casserole
According to Kundalini Yoga tradition, this dish is believed to support cleansing of the liver and gastrointestinal tract.
Ingredients:
- A handful of beets
- 1 lb of carrots (approx.)
- 2 bunches of scallions
- 3 cloves of garlic, minced
- 1 teaspoon ghee or vegetable oil
- Ground black pepper
- Organic soy sauce or balsamic vinegar (to taste)
- Goat cheese, ricotta, or cottage cheese (optional, to taste)
Instructions:
Steam beets for 15 minutes, then add carrots and steam together until tender but still firm. Grate if desired. Sautรฉ scallions and garlic in oil or ghee until tender. Toss with beets and carrots. Add pepper and organic soy sauce or balsamic vinegar to taste. Mix in cheese if desired.
Enjoy warm or cold.
4. Ginger Tea
Traditionally used to support energy, this tea may help ease minor colds, flus, and menstrual cramps.
Ingredients:
- 1โ2 inches of fresh ginger, washed and chopped
- 10 oz of water
- 1/2 cup of almond milk
- Honey (to taste)
Instructions:
Boil ginger in water for 10โ15 minutes. Add almond milk and bring to a gentle boil. Strain and serve. Add honey to taste.
From the book The Aquarian Teacher by The Kundalini Research Institute, Level I Instructor Textbook, with some minor personal modifications.
Intentional movement is a vital part of healing. Whether it's gentle stretching, breath-centered flow, or specific yogicย kriyas, movement supports circulation, detoxification, emotional regulation, and nervous system balance.
As a certified Kundalini Yoga teacher, I often integrate movement and breathwork as supportive tools in overall wellness. These practices have helped me personally during crucial times in my lifeโproviding strength, clarity, and grounding when I needed it most.
In an effort to honor the authenticity of these teachings, I will provide direct links to selectedย kriyasย from theย 3HO organizationย (Healthy, Happy, Holy Organization), which preserves and shares the Kundalini Yoga tradition.
Aย kriyaย is a specific set of movements, breath patterns, and postures practiced in a sequence to produce a targeted physical, emotional, or energetic effect.
Explore practices at:
In Kundalini Yoga, mantra is the science of soundโa sacred formula composed of syllables that tune the mind, shift energy, and elevate consciousness. The word โmantraโ comes from the Sanskrit:ย manย (mind) andย traย (to transcend or transport). Mantras are not merely words; they are vibrational tools that have been used for thousands of years to calm the mind, awaken intuition, and strengthen the nervous system.
Mantras are specific sound currents that create energetic shifts in the body and mind. These vibrational patterns can be activated not only through chanting or silent repetition, but even by simply playing them in the background. Their frequency and rhythm can influence the nervous system, mood, and inner stateโmaking them powerful tools for daily support.
To honor the lineage and maintain the accuracy of these powerful practices, I will share direct links to selected meditations and mantras from the 3HO organization (Healthy, Happy, Holy Organization), which upholds the teachings of Kundalini Yoga.
Explore more at:
Maybe you are searching among the branchesfor what only appears in the roots. โ Rumi