Wellness-Focused Retreat Menu — Seasonal & Nourishing

The Root & Rise Retreat Menu is carefully designed to nourish body and soul over 4 days, using seasonal produce available in Texas in October. It offers balanced meals that are grounding (root) and uplifting (rise), with both vegetarian and regular protein options at every main meal. The menu emphasizes whole, fresh ingredients that support energy, digestion, and hormone health.

Please share any dietary considerations at the time of booking.

“Healthy eating isn’t about counting fat grams, dieting, cleanses, and antioxidants; it’s about eating food untouched from its natural state, prepared by methods meant to preserve its inherent goodness.”
— Bee Wilson

  • Seasonal produce focus: sweet potatoes, kale, apples, beets

    Welcome Refreshments

    • Herbal teas

    • Citrus-infused water

    • Warm apple cider

    • Almond butter oat bites

    • Chia seed pudding with maple-roasted apples

    Dinner

    • Butternut squash and coconut soup (vegan)

    • Lemon-herb baked salmon (or marinated tofu option)

    • Quinoa pilaf with kale, cranberries and toasted pecans

    • Roasted root vegetables (sweet potato, beet, carrot, onion)

  • Seasonal produce focus: pumpkin, chard, figs, pears

    Breakfast

    • Pumpkin overnight oats with coconut yogurt & walnuts

    • Scrambled eggs with vegetables and herbs

    • Warm pear compote

    • Herbal chai, coffee

    Lunch

    • Build-your-own grain bowls:

      • Bases: quinoa, wild rice

      • Toppings: roasted seasonal veg, pickled red onion, soft-boiled egg, avocado

      • Proteins: grilled chicken, marinated tempeh

      • Dressings: creamy miso, citrus vinaigrette

    Snack

    • Fig + almond energy balls

    • Trail mix with dried fruit, seeds, dark chocolate

    Dinner

    • Coconut curry with chard, chickpeas, sweet potato

    • Basmati rice

    • Greens salad with toasted sunflower seeds

    • Seared tofu or garlic-ginger grilled shrimp

  • Seasonal produce focus: cauliflower, broccoli, apples, citrus

    Breakfast

    • Green smoothie bowls

    • Hard-boiled eggs with turmeric salt

    • Spelt toast with nut butter & apple slices

    Lunch

    • Cauliflower “steak” or lemon-herb grilled chicken

    • Chickpea + cucumber salad with parsley and tahini

    • Tabbouleh

    • Citrus slices with fresh mint

    Snack

    • Coconut date bites

    • Herbal teas + wellness shots

    Dinner

    • Roasted acorn squash stuffed with wild rice, dried fruit, and sage

    • Grilled beef or portabella mushroom BBQ sliders

    • Braised greens with garlic

    • Apple crumble with oat-almond topping

  • Seasonal produce focus: herbs, squash, apples

    Breakfast

    • Herbal tea bar + citrus water

    • Breakfast frittata with squash, goat cheese, and greens (tofu scramble option)

    • Spiced oatmeal bake with pear & flaxseed

    • Berry compote

    To-Go Snacks

    • Energy bar

    • Herbal tea sachets for home

    • Fresh fruit

    • Herbal teas

    • Spa waters

    • Daily tonic bar rotation