7 day menu blue osa

Yoga Retreat Menu: The Food At Blue Osa

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A Small Taste of What Our Yoga Retreat Menu Provides

At Blue Osa, we believe the food we eat—and how we eat it —fuels our lives. It impacts our mood, our energy levels, and our overall sense of well-being. 

That’s why everything we serve at Blue Osa is naturally sourced, packed with essential nutrients, and absolutely delicious. 

The menus you’ll find here are sample menus only but should give you a good idea of what to expect from all our vegan/vegetarian recipes. Meals will vary based on what our on-site farm provides—depending on weather and seasonality—but everything is made using the freshest ingredients possible: fruits, vegetables, seeds, and nuts.

Our yoga retreat family-style dining menu also offers non-vegan/vegetarian options throughout the week so everyone can eat based on their dietary needs and restrictions.

What is Costa Rican food? Everything you need to know about Costa Rican cuisine.
“One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.”
— Luciano Pavarotti

Saturday

Breakfast
Coffee and Tea
Toasted granola
Banana Bread
Mixed tropical fruit salad with orange, lemon, and basil syrup
Eggs to order (non-vegan)

Lunch
Homemade Whole Wheat Bread

Soup of the day
Osa house salad
Charred corn with chilli and lime
Potato salad with vegan mayonnaise
Veggie burritos

Dinner
A fresh, farm-to-table jungle salad with spicy ginger and pineapple dressing
Freshly-baked focaccia with rosemary and thyme
Vegan Eggplant and Zucchini Lasagna. (A Blue Osa House Special!)
Chickpeas with herbs

Sunday

Breakfast
Coffee and Tea
Toasted granola
Corn bread
Mixed tropical fruit salad with Lemon and mint syrup
Eggs to order (non-vegan)

Lunch

Freshly baked sourdough bread
Soup of the day
Lentil salad with tomato, apple, and pecans with balsamic dressing
Lentil and spinach soup

Dinner
Tonight we are serving a Blue Osa Signature Dinner which will either be:
Vegetarian Pizza

or

Pasta Pesto (Yogi Aaron’s favorite!)
with Green Salad

Read more about our farm and what it really takes to make it happen here.

Monday

Breakfast
Coffee and Tea
Oatmeal puré with coconut milk and pecans
Vegan crepes
Mixed tropical fruit salad with starfruit, watermelon and lemon syrup
Eggs to order (nonvegan)

Lunch
Pumpkin soup
Tabouli with quinoa
Turkish mujver with zucchini, carrot, and green onion
Steamed veggies with ginger and garlic

Dinner
This dinner features a typical Costa Rican dinner:
Green salad with tomatoes, cabbage, red onion with a zesty dressing
Fried plantains
Picadillo de chayote-squash
Cilantro red beans
Costa Rican rice specialty with the option of farm-raised chicken (from our farm) (Non-Vegan)

Tuesday

Breakfast
Coffee and Tea
Toasted granola
Carrot Cake
Mixed tropical fruit salad with lemon and mint syrup
Oatmeal, mango,
Eggs to order (non-vegan)

Lunch
Soup of the day
Onion bread and zucchini bread
Stuffed mushrooms
Vegan chimichurri sweet potato bowl (A Blue Osa Signature Dish)

Dinner
Freshly backed sourdough bread
An inviting crispy spinach, lettuce, bok choi, and red hibiscus salad with tomatoes
Falafel platter with traditional hummus
Gratifying chickpeas with herbs
Moroccan carrots

Wednesday

Breakfast
Coffee and Tea
Toasted granola
Vanilla muffin (non vegan)
Mixed tropical fruit salad with starfruit, watermelon and lemon syrup
Eggs to order (non-vegan)

Lunch
Minestrone soup with crunchy baked croutons
Osa house salad
Teriyaki vegetables
Cif kofte a la Turka
Rainbow kebab

Dinner
Green Salad with Tomatoes, Cabbage, Red Onion with Zesty Dressing
Savory curry Mashed Cauliflower
Black Beans with Five Spices
Chicken Fajitas (non-vegan)

Thursday

Breakfast
Coffee and Tea
Toasted granola
Butter-free pancakes (non vegan)
Mixed tropical fruit salad with lemon and mint syrup
Eggs to order (non-vegan)

Lunch
Soup of the day
Zesty cabbage salad with cilantro
Vegetarian moussaka
Fettuccine Alfredo
Onion bread and zucchini bread

Dinner
Osa house salad with tahini dressing
Falafel
Hummus
Couscous
White beans with sweet potatoes

Friday

Breakfast
Coffee and Tea
Toasted granola
Scones with marmalade
Mixed tropical fruit salad with orange, lemon and mint syrup
Eggs to order (non-vegan)

Lunch
Roast vegetable soup
Green salad
Triple taco
Atilla vegan burger with homemade vegan mayo
Onion rings

Dinner
Chopped green salad
Tiquisque puré
Baked squash slices
Chocolate beans
Baked Local Chicken (non-vegan)

Watch one of the ways how we prepare our chicken!

Blue Osa's

Eat To Feel Happy and Healthy

In Eat To Feel Happy and Healthy, Yogi Aaron shares over 60 recipes inspired by the beloved kitchen of Blue Osa and its lush locale in the heart of the Costa Rican rainforest. You’ll discover savory Costa Rican classics like Gallo Pinto, zesty tropical cocktails like mango margaritas, Blue Osa fan favorites like coconut-crusted mahi-mahi—and more!

With spellbinding photography that captures the essence of Blue Osa and the abundance of Costa Rica, this cookbook will transport you to the rainforest as you rediscover what it means to eat with joy.

See Our Cookbook

Teaching methodology + practicum

  • Learn how to lead and market successful yoga retreats

  • Learn the principles of demonstration, observation, assisting/correcting, and instruction.

  • Learn different teaching styles.

  • You’ll learn specific techniques that will enable you to easily teach all levels

  • You’ll also learn how to sequence your asanas to create a natural, therapeutic and transformative arcs in your classes

  • Learn the qualities of effective teaching

  • Learn the business aspects of being a yoga teacher and gain the building blocks of how to build a thriving yoga career

Development of the Professional Essentials

History, Philosophy + Ethics

  • Identify your spiritual stance so you can step into it as a source of strength
  • Identify walls and develop strategies to take them down
  • Create a support network and support strategies and have them in place when you leave
  • Complete a physical and spiritual adventure challenge
  • Learn the business aspects of building a thriving yoga career
  • How to bring the practice of yoga into your everyday life and make it work for you
  • The science and application of mantra
  • An overview of the history of the yoga tradition
  • The ethical standards of teaching yoga

Yoga Humanities

Applied Yoga Anatomy + Muscle Activation™

  • Receive training in Applied Yoga Anatomy + Muscle Activation™ training for Yoga Teachers
  • Go further in your anatomy training
  • Learn how to access muscle function
  • How to sequence transformational yoga classes
  • Learn the energetic and deeper sublime effects of asana
  • The science and application of Mantra
  • Design classes based on Ayurvedic principles
  • Knowledge of both human physical anatomy and physiology (bodily systems, organs, etc.) and energy anatomy and physiology (chakras, nadis, etc.).

Anatomy & Physiology

Techniques, Training and Practice

  • A breakdown in the anatomical and energetic categories of postures
  • Develop a daily meditation practice
  • Learn pranayamas, kriyas, chanting, mantra, meditation, and other traditional yoga techniques
  • How to sequence and structure transformational 60 and 90-minute classes
  • Practical experience teaching postures, classes, and meditation
  • Learn deep relaxation techniques
  • Yoga Nidra, as taught by the Himalayan tradition and Western tradition
  • Learn how to conduct and lead fire rituals
  • Kundalini Yoga techniques
  • Learn the subtle energetic aspects of yoga like the Koshas and chakras
  • Kriya Yoga and Laya Yoga

Advance Your Own Practice in Yoga

Techniques, Training and Practice

  • A breakdown in the anatomical and energetic categories of postures
  • Develop a daily meditation practice
  • Learn techniques in pranayamas, kriyas, chanting, mantra, meditation, and other traditional yoga techniques
  • How to structure and sequence transformational classes
  • Practical experience in teaching postures, sequencing, and meditation
  • Learn deep relaxation and meditation techniques that come from the Himalayan tradition

Develop a Rock Solid Practice in Yoga

Applied Yoga Anatomy + Muscle Activation™

  • Receive training in Applied Yoga Anatomy + Muscle Activation™ training for Yoga Teachers
  • Develop an understanding of basic anatomy
  • Learn about muscle function and how to improve it (something you will not learn in any other YTT)
  • Knowledge of both human physical anatomy and physiology (bodily systems, organs, etc.) and energy anatomy and physiology (chakras, nadis, etc.)
  • The study of both the subject and application of its principles to yoga practice (benefits, contraindications, healthy movement patterns)
  • Skills to teach yoga classes suited to all levels of practice.

Anatomy & Physiology

History, Philosophy + Ethics

  • An in-depth study and application of the Yoga Sutra
  • How to bring the practice of yoga into your everyday life and make it work for you
  • The science and application of mantra
  • An overview of the history of the yoga tradition
  • The ethical standards of teaching yoga

Yoga Humanities

Teaching methodology + practicum

Get hands-on practice teaching so that you’ll be able to teach on day one after the training is finished. You will:

  • Practice teaching in small and large groups

  • Be ready to teach yoga as soon as you leave the yoga teacher training

  • Get hands-on experience teaching and give/receive feedback

  • Practice assisting students

  • Learn the principles of demonstration, observation, assisting/correcting and instruction

  • Learn different teaching styles

  • Learn qualities of effective teaching and adjust to the student’s process of learning

  • Learn the business aspects of how to build a thriving yoga career

Development of the Professional Essentials