by Nadine Nelson
HARVEST MANDALAS
Inside YOUR GUIDE TO HARVEST MANDALAS
4 What are Mandalas ?
5 Types of Mandalas
6 How to get the most out of Harvest Mandalas
7 How to make a bean mandala
8 Get your mandala on...
10 Make a Salad Mandala
12 Salad Toppings/Ingredients List
13 Black Bean Salsa
14 Black Eye Pea Caviar
15 Pigeon Pea Eschebe
by Nadine Nelson of globallcalgourmet.com
Inside YOUR GUIDE TO HARVEST MANDALAS
16 Salad Dressing Formula
17 Self Care List
18 Hand Yoga for Self Love
19 Finger Labyrinth
20 Mantra Mandalas
21 - 23 Wellness Chart, Wellness Resources Info, Mandala Quotes
24 Nadine Nelson's Bio and Global Local Gourmet Contact Information
Each person’s life is like a mandala – a vast, limitless circle. We stand in the center of our own circle, and everything we see, hear and think forms the mandala of our life. - Pema Chodron by Nadine Nelson of globallcalgourmet.com
WHAT ARE MANDALAS? By Nadine Nelson Mandalas present themselves everywhere in nature; they are the structures of our cells, our world, and our universe. Meaning circle in Sanskrit, it is is a symbol of wholeness, continuity, interdependence, unification, abundance, harmony and the cycle of life; the Harvest Mandala seeks to inspire those qualities in ourselves and each other. The very act of creating a mandala is therapeutic and symbolic. Greater than an elementary shape, the mandala symbolizes wholeness and can be seen as an example of the compass to the map of life itself. It is the perfect vehicle to document how art can facilitate change and provide a road map to feeling better about oneself and doing better for the sustainability of the earth through our actions. Representing the cosmos in its totality, a mandala is both the microcosm and the macrocosm of the universe.
Mandalas are used to assist meditation and in sacred rites as a transformative tool to facilitate healing and growth. The Harvest Mandala seeks to raise awareness through art, education and activism to encourage people to reassess and diminish our collective excessive ways of being, as well as to respect and value our food beyond its function as a commodity and instead promote food as a healing foundation for self-care through it's abundance. Food is an asset needing to be safeguarded and repurposed just like any other recyclable, with its’ waste overseen responsibly, as well as organized proactively before it occurs. Harvest Mandalas is an art project, think tank, cafe, wellness lab, and interactive experience that turns food waste into works of art and encourages visitors to contemplate on their health, well being and sustainability.
TYPES OF MANDALAS Mandalas are made by every culture as evidenced by Spanish cloisters, European rose windows, Aztec sundials, African baskets, vessels, and West African Adinkra symbols, Native American medicine wheels, French labyrinths, Celtic knot-work, the Chinese Yin Yang, and Islamic geometric designs. Mandalas are used to assist meditation, therapy, and in sacred rites as a transformative tools to facilitate healing and growth.
African Adinkra Symbol
African Baskets
Aztec Sundials
Native American Medicine Wheel
Islamic Geometry Design
Chinese Yin Yang
French Labyrinths
Celtic Knot
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HOW TO GET THE MOST OUT OF
HARVEST MANDALAS Food and nutrition security are a foundation of sustainable diets and food eating patterns that promote well being as opposed to obesity and the stress that accompanies poor health. The irony is nowadays, there are more overweight and obese people than underweight or malnourished in the world even in this day of hunger. Perhaps the biggest problem with food waste in the United States is that most Americans are oblivious to it. The Harvest Mandala seeks to raise awareness through art, education and activism to encourage people to reassess their participation in materialism by engaging in wellness activities that seek to affirm what is really important in our lives and for the planet which are well humans and a well earth.
Chef Educator and Culinary Artist Nadine Nelson constructs Harvest Mandalas with donated or excess food. Mandalas present themselves everywhere in nature; they are the structures of our cells, our world, and our universe. They are beautiful to make communally and to engage in the variety of activities you can do with mandala as the catalyst. globallcalgourmet.com
Pooling our resources together to co-create a symbol to feast the senses, Harvest Mandalas provides the experiential fellowship sharing of our thanks for our personal harvests and the bounty we can produce together. As a circle, it is is a symbol of wholeness, continuity, interdependence, unification, abundance, harmony and the cycle of life; the Harvest Mandala seeks to inspire those qualities in ourselves and each other. Whether you color a mandala, make a mandala salad, or do hand yoga, self care is important for our environment. When we feel well, we do well and make decisions that benefit all of us and our overall well-being. Zen out and be open to what can happen when you get lost in the magic of Mandalas.
HOW TO MAKE A BEAN MANDALA? Make circular mosaics using dried beans and
Using a compass and ruler draw your
other materials — a little bit of glitz — inside
mandala design on the cardboard.
CD cases as a frame, plate or piece of
Choose beans, lentils and peas you would
cardboard.
like to use for particular areas of your A surplus of dry beans and peas could be
mandala. Put glue on the area you wish to
used for making bean mandalas.
fill with beans. Glue the beans on. Proceed
You will need:
to the next segment of your mandala. Make
Piece of heavy cardboard
sure to use a variety of colors and sizes. If
Beans, peas and/or lentils of different colors and sizes
you prefer to work without drawing a design, start by creating the middle of your mandala first. Develop your design as you go. Use
Craft glue Ruler and compass (optional)
your imagination and go wild.
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Draw and/or Color a Mandala
GET YOUR MANDALA ON...
Use a blank mandala template or create your own mandala. Color within or out the lines depending on your mood. Find mandala templates online.
Nature Mandala Use found objects in nature to improvise eccelectic designs based on what you find.
Seeds, Beans, Rice etc. Mandala Use seeds, dried beans, legumes, colored rice to make mandalas. Mount on cardboard, plate or other surface.
Food Mandala Play with your food whole or slice it up and make a geometric edible pieces of art.
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Writing Mandala
GET YOUR MANDALA ON...
Create a writing mandala. Find a template online or make your own with concentric circles in which you can write your mandala in the form of a haiku or other writing style or prompt your choose.
feather Mandala Create a mandala out of Feathers.
rock mandala Paint a mandala design on a rock or make a mandala with rocks on the ground.
shell mandala Make a mandala out of shells. Mount it on something with glue or create the design on the ground or sand.
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MAKE A SALAD MANDALA
MANDALA SALAD
Eat the rainbow, play with your food, get your nutrients in as you build a colorful and artistic salad. From David Cavagnaro, author, photographer, and Seed Savers Exchange advisor and lifetime member
Start with: Bed of salad greens: varieties of lettuce, a bit of fresh basil, and arugula,spinach, cabbage all cut into small pieces. Top with: Beets, orange carrots, and yellow carrots, zucchini, summer squash, cauliflower, broccoli, finely grated cucumbers, red cabbage, sliced and peeled, Cherry Roma tomatoes (can use any colorful heirloom tomatoes)Feta cheese, cut into small piece, coconut, sesame seeds, nuts, croutons. Edible flowers: nasturtiums, calendula petals, Siberian catmint, monarda blossoms (lemon mint/bee balm) removed from their stems, and borage are ideal (Small violas, Johnny Jump-Ups, and mustard blossoms are also suitable for salads.)
TO REMEMBER A SUCCESSFUL SALAD IS GENERALLY TO REMEMBER A SUCCESSFUL DINNER; AT ALL EVENTS, THE PERFECT DINNER NECESSARILY INCLUDES THE PERFECT SALAD.GEORGE ELLWANGER (1848-1906) ‘PLEASURES OF THE TABLE’ (1902) globallcalgourmet.com
SALAD TOPPING/INGREDIENT IDEAS START WITH YOUR GREENS (CHOOSE ONE OR MIX A FEW): spinach romaine arugula spring mix lettuce kale red or green leaf lettuce butter lettuce watercress, endive, radicchio, frisee bok choy napa cabbage PILE ON THE VEGGIES: red cabbage chopped tomatoes grape or cherry tomatoes sun dried tomatoes cucumber mushrooms carrots bell peppers avocado beets radishes peas celery olives cooked asparagus broccoli cauliflower green beans snowpeas zucchini summer squash corn LETS GET PICKLED pickles roasted peppers artichokes capers pickled radish, daikon, eggplant, cauliflower, okra, corn, peppers, summer squash, zucchini , carrots, ramps, onions ALLIUMS - red onion. vidalia onion , scallions , chives FILL IT UP potatoes rice cracked Wheat barley farro pasta couscous bread, pita
CHOOSE A LEAN PROTEIN (SAY NO TO BATTERED AND FRIED!): edamame quinoa beans -kidney beans, black beans, garbanzo beans (chickpeas), lentils, white beans grilled chicken rotisserie chicken turkey grilled steak seasoned ground chicken/turkey tuna smoked salmon shrimp hard boiled eggs tofu cottage cheese DON’T LEAVE THE FRUIT OUT: raspberries blueberries strawberries cherries raisins dried cranberries dried dates dried tropical fruit - mango, papaya, pineapple apples pears grapes peaches mango pineapple pomegranate seeds watermelon ADD SOMETHING WITH A CRUNCH: water chestnuts jicama sunflower seeds sesame seeds pepitas (pumpkin seeds) nuts - walnuts, pecans, sliced almonds. peanuts, cashews bacon coconut dry ramen chips- plantain, yucca, potato, sweet potato, pita, tortilla croutons Find out how many calories your salad has here: https://www.tossed.com/nutritional-calculator/
by Nadine Nelson of globallcalgourmet.com
MARCUS GARVEY SALSA OR BLACK BEAN SALSA This salsa is an easy one to make. In a pinch mix together drained black beans, mix with store bought salsa and add a handful of chopped cilantro and scallions for a impromptu dish that everyone loves. The colors are the ones of the African Flag and also provide many nutrients with all the vibrant colors.
1 (15 ounce) can black beans drained and rinsed 1 (14 ounce) can corn drained 1 medium tomato diced 1 green bell pepper diced ½ cup red onion diced 1 clove garlic minced 2 tablespoons fresh cilantro chopped ¼ cup olive oil ¼ cup red wine vinegar 2 tablespoons fresh lime juice (from 1 lime) ½ teaspoon ground cumin 1½ teaspoon ground chipotle or chili powder Salt and freshly ground black pepper In a large bowl, combine beans, corn, tomatoes, bell pepper, onion, garlic, and cilantro. Add olive oil, red wine vinegar, lime juice, spices, salt and pepper to taste. Stir to combine. Cover and chill for 30 minutes prior to serving to let flavors blend. Adjust flavors to taste. Serve with tortilla chips or as an accompaniment to grilled meats. Add shrimp to your salsa for a decadent treat.
BLACK BEANS AND SOY BEANS ARE THE CORNERSTONES OF LONGEVITY DIETS AROUND THE WORLD. - DAN BUETTNER
by Nadine Nelson of globallcalgourmet.com
LUCKY CAVIAR OR BLACK EYED PEA SALSA Black eye peas are looked at as lucky in the African American community. In Senegal this salad or salsa as it is called in the States or caviar if you are fancy is a popular dish that symbolizes welcome.
1 15 oz. can black eyed peas, rinsed and drained 1 tablespoon minced fresh jalapeno pepper 2 medium tomatoes, chopped 1 red bell pepper or mixture of colored peppers, chopped ½ cup chopped fresh cilantro ¼ cup diced red or sweet white onion handful of parsley, minced handful of cilantro, minced ⅛ cup olive oil ¼ cup fresh lime juice (about 2 limes, squeezed) 1 teaspoon garlic powder ½ teaspoon dried oregano 1 teaspoon salt 2 tablespoons hot sauce of your choice tortilla chips for dipping
Combine all ingredients except chips. Cover and chill for at least two hours. Serve with chips.
THE DIET, TO BE HEALTHY, HAS TO BE MOSTLY FRUITS, VEGETABLES, BEANS, NUTS AND SEEDS. JOEL FUHRMAN by Nadine Nelson of globallcalgourmet.com
PIGEON PEAS ESCABECHE
Pickled Pigeon Peas are Latin Caribbean specialty. Add roasted chopped plantain for a nice improvised addition.
2 cans of green pigeon peas, drained 1 small red onion, finely chopped 2 small bay leaves 2 tablespoon sofrito, optional ¾ cup olive oil ¼ cup white vinegar ¼ cup finely chopped fresh cilantro leaves ¼ cup finely chopped dill ¼ cup finely chopped parsley 1 teaspoon salt 1 roasted red pepper, finely chopped ½ cup of pimento-stuffed olives 1 jalapeño pepper, minced ½ cup celery, chopped finely Cook the onion until translucent over about 2 tablespoons of olive oil over medium heat. Add the sofrito, vinegar, bay leaves and the rest of the olive oil. Take off the heat. In a separate bowl, add the roasted red pepper, olives, celery and jalapeño. Transfer the cooked sofrito mixture and add the drained pigeon peas to the bowl. Stir well to combine. Finally, add the fresh herbs and season with salt. Let the mixture stand and marinate for at least 2 hours before serving.
I DON'T DIET. I'M PUERTO RICAN! YOU CAN NEVER TAKE MY RICE, PORK, AND BEANS AWAY. JOAN SMALLS
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SALAD DRESSING FORMULA
Salad dressing is easy to make with this versatile formula.
3 parts oil - olive, walnut, etc. + 1 part acidity (vinegar, soy sauce, citrus juice (grapefruit, lemon, lime etc), mango, pineapple,tamarind juice, tomato juice) + 1 part creaminess/emulsifier (dijon mustard,tahini, yogurt, nut butter, onion, garlic, pesto, roasted peppers) + 1 part sweetness (honey, maple syrup, dates, agave nectar, jam) + 1 part herbs or spices Dill Mint Marjoram Cilantro Oregano Parsley Lemongrass Cumin Coriander Curry Dry Mustard Paprika Rosemary Poppy seeds Thyme Chives Basil Ginger Pepper Cilantro Smoky paprika Zatar
TO MAKE A GOOD SALAD IS TO BE A BRILLIANT DIPLOMATIST - THE PROBLEM IS ENTIRELY THE SAME IN BOTH CASES. TO KNOW HOW MUCH OIL ONE MUST MIX WITH ONE'S VINEGAR. OSCAR WILDE (1854-1900)
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write affirmations Light a candle Dance
SELF - CARE LIST
Snuggle Be alone Try some aromatherapy with an essential oil diffuser Stretch Take a nap Take a yoga class Find a place to volunteer Cook Go to the farmer’s market Drink 8 glasses of water Go for a bike ride Go geocaching Create a budget Start a spending log Create a debt free plan Try a new craft (with supplies you already have) Make a vision board Start a gratitude journal Create a bucket list Listen/watch a comedy Meditate Get some sun Play a board game Explore a new part of town Paint your nails Watch a movie Listen to an audiobook Sleep in Go to a museum Do origami Visit friends Send a postcard or handwritten letter Write a list of compliments to yourself Walk a Labyrinth Go Swimming
Self-care is how you take your power back.
Ground yourself by walking barefoot
– Lalah Delia
Go to the beach
by Nadine Nelson of globallcalgourmet.com
MUDRAS - HAND YOGA FOR SELF -LOVE People who love themselves come across as very loving, generous and kind; they express their selfconfidence through humility, forgiveness and inclusiveness. – Sanaya Roman
Vajrapadama / Thunderbolt Mudra
Lotus, Purity Mudra How: Press the outer edges of the
Courage Mudra (Hansi)
This mudra is the gesture for
thumbs and pinky fingers together as
This Mudra helps to evoke courage,
confidence. Lacking confidence in
you spread the rest of the fingers
fearlessness and can help relieve
yourself is directly related to your
wide.
anxiety. Is beneficial to help ease
ability to embrace self-love. Doubting your abilities, your worth, your voice, or having any doubt that you are enough just the way you are denotes a lack of
feelings of loneliness and isolation. Benefits: Cultivates love and joy,
Can also help stimulate feelings of
brings about understanding and
self-love and acceptance.
connection, eases loneliness
confidence.
Practice: Touch the the tips of all the fingers together expect the pinky.
http://bit.ly/2XjFdgs To perform this mudra: Interlace the
Hold the pinky finger out straight.
fingers just to the first knuckle. With the thumbs facing up, lay the hands
http://bit.ly/2KS6EaQ
flat on the space above your heart, just under the collarbone. Sit in a comfortable seat and breathe into this
WHAT ARE MUDRAS?
space for a few nice deep breaths. If it helps you, use a mantra such as “I am confident” as you breathe.
http://bit.ly/2XNt3JN
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by Nadine Nelson of globallcalgourmet.com
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L a b y r i n t h s a r e f o u n d i n m a n y c u l t u r e s a n d a r e u s e d a s f o r c e n t e r i n g . T h e y a l l s h a r e t h e b a s i c f e a t u r e s o f a n e n t r a n c e , a s i n g l e p a t h a n d a c e n t e r o r g o a l
a
t o o l
B e g i n a t t h e e n t r a n c e , c e n t e r i n g y o u r s e l f . C o n s i d e r t h e i n t e n t i o n s y o u w a n t t o b r i n g t o y o u r l a b y r i n t h j o u r n e y . J o y s a n d c e l e b r a t i o n s ? C o n c e r n s ? T h a n k s g i v i n g s ? P l a c e a f i n g e r a t t h e e n t r a n c e a n d t r a c e t h e l a b y r i n t h ’ s c i r c u i t , t a k i n g t i m e t o p a u s e a t a n y p o i n t , b r e a t h i n g , r e l a x i n g i n t o t h e l a b y r i n t h . O f f e r t h e i n t e n t i o n s a s y o u m o v e t o w a r d t h e c e n t e r o f t h e l a b y r i n t h . R e m a i n a t t h e c e n t e r a s y o u w i s h , a n d w h e n y o u a r e r e a d y , t r a c e y o u r w a y o u t , r e t u r n i n g t o t h e e d g e o f t h e l a b y r i n t h , a w a r e o f b l e s s i n g s w i t h y o u . W h e n y o u r l a b y r i n t h j o u r n e y i s c o m p l e t e , y o u m a y p l a c e b o t h h a n d s o n t h e l a b y r i n t h , o f f e r i n g t h a n k s a n d g r a t i t u d e .
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FINGER LABYRINTH
Mantras mandalas are words or phrases that are chanted out loud or internally as objects of meditation. SOHAM OR SOHUM (
सो ऽहम्
SO 'HAM OR SO 'HUM) IS A HINDU MANTRA,MEANING
"I AM HE/THAT" IN SANSKRIT.
IN VEDIC PHILOSOPHY IT MEANS IDENTIFYING ONESELF WITH THE UNIVERSE OR
ULTIMATE REALITY.
by Nadine Nelson of globallcalgourmet.com
Wellness Chart WHO defines wellness as “a complete state of physical, mental, and social wellbeing, not merely the absence of disease or infirmity.� 1. Starting from the inside of the circle (least satisfied) and moving out (most satisfied) identify your level of satisfaction in each area. You can shade the wheel, use a numbering system (1-10 in this case) or whatever msystem you prefer to identify your level. 2. Now , look at the wheel, will it roll? Where do you have opportunity to make changes and increase your satisfaction? What changes do you need to make to get that wheel to roll? 3. Choose one or two areas where you have opportunity for growth. Write down one or two short-term goals to work on for the next 30 days in your Wellness Plan template. Make sure your goals are specific, measurable and achievable (ie. Cut back to one cup of coffee a day or Walk 10 minutes a day or only allow myself fried foods once a week) 4. Track your progress daily. For a helpful Wellness Workbook: http://bit.ly/2KX3jHz
by Nadine Nelson of globallcalgourmet.com
Balance your Chakras, find resources to support self care and wellness for you and your community. http://bit.ly/2RiH0Nw Heal the Man in order to Heal the LandA Wellness Journey Manual http://bit.ly/2KldMwR
Mandala Quotes
The mandala is a map for spiritual transformation. - Tsultrim Allione
The center of the Mandala is the Now-moment, where, through the quality of attention, we constantly create ourselves anew. - Richard Moss
Awareness of the mandala may have the potential of changing how we see ourselves, our planet, and perhaps even our own life purpose. - Bailey Cunningham
The mandala is a microcosm within itself, a tiny representation of the universe where myriads points unite and oppose each other to achieve a harmony of peaceful unity. - Peter Patrick Barreda
NADINE NELSON Chef Nadine Nelson, the Green Queen of Cuisine, is the sustainable chef, artist, and social entrepreneur/activist of Global Local Gourmet, a roving community-supported kitchen specializing in experiential epicurean occasions that cook up delicious adventures far from expected yet close to home. From Toronto, Canada considered the most multicultural city in the world, she is of Jamaican Heritage and likes to combine global flavors with local ingredients sharing her knowledge of ethnic flavors that are underrepresented in culinary education. Her aim is to use food as social sculpture and a catalyst to engage
for more info on booking interactive cooking experiences for your home, schook, or work, please contact globallocalgourmet.com
people in issues from seed to waste while learning about the world’s diverse gastronomies in fellowship and unity with each other with projects that celebrate abundance and our interdependence for our survival through cuisine.