Recipes

Kitchari is a staple of Ayurvedic cooking. An easily digested dish made of basmati rice and mung beans, it is an excellent protein combination and is pacifying for all of the doshas. Kitchari is used during detoxification and cleansing protocols, but it's great any time. Serve with some steamed veggies for a complete meal.

1/2 cup split yellow mung beans*
1 cup white organic basmati rice
1 tablespoon ghee or oil
1/2 teaspoon mustard seeds
1/2 teaspoon cumin seeds
pinch of asafoetida ("hing") powder
1/4 teaspoon ground coriander
1/16 teaspoon ground cardamom (optional)
1/8 teaspoon ground fennel (optional)
1/2 teaspoon ground turmeric
1-2 cloves grated garlic (optional)
½ inch grated fresh ginger
3-4 1/2 cups of water
1/4 teaspoon rock salt

Add veggies as desired: potatoes, carrots, burdock, leafy greens, beets, etc. Make sure they are cooked to softness.

• Measure the rice. Rinse the beans and rice until the water is clear.
• Melt the ghee or oil in a heavy pan over a low to medium heat. Saute the mustard and cumin seeds in the ghee until the seeds pop.
• Add coriander, cardamom and fennel. Sauté these herbs for 30 seconds, until the spices bubble a little. Be careful not to burn the spices.
• Add turmeric, garlic, ginger and salt and continue to sauté the herbs for another 15 to 20 seconds. Add the beans, and rice, stirring until they are coated with the herbs.
• Add the water to the pot and stir. Cover and put the heat on medium to medium high.
• Bring to a boil and then reduce the heat to low/medium. Cook until the rice and beans are mushy (20-30 minutes).
• You can experiment with the amount of water to find the consistency that you like -- more water means a soupier kitchari, which is preferably when your digestion is weak or you are eating kitchari during a cleanse. Kitchari will thicken as it cools, so you might need more water than you think.
• Eat alone or with fresh cilantro, chopped almonds, Bragg’s soy sauce, fresh lime; basmati rice and cooked vegetables.

Kitchari should be eaten on the same day you make it. In a pinch, you can make it for dinner and take the leftovers for lunch. Serve hot.  This recipe makes 6 servings.

*Yellow split mung beans cook faster and are more easily digested. The whole green mung bean is fine to use, too, but be sure to soak the beans overnight.

Another staple in Ayurvedic cooking, ghee is a fantastic digestive that helps to improve absorption and assimilation, nourishes the subtle doshas - prana, tejas and ojas, lubricates the connective tissues in the body and is even said to improve memory. Taken in small quantities, ghee is tridoshic. Do not use ghee when there is a great deal of ama present.

Heat one pound of organic, unsalted butter on medium heat (if you can get it directly from a local dairy, even better)

Allow the butter to melt and bring to a boil, stirring. You will notice that the oil will separate itself. The top will begin to froth; do not remove froth (even though some recipes will tell you to).

Allow the oil to become clear. Once clear, remove from heat and allow to cool for 15 minutes.

After cooling, strain ghee through a very fine strainer into container or jar, or through 3-5 layers of cheesecloth.

Put lid on container and store at room temperature (no need to refrigerate). Ghee will keep indefinitely and actually improves with age!

Serves 4

"Subji" literally means "vegetable dish", and comes in many different combinations. Below is one of our favorites. While this is pacifying for all of the doshas, it should be taken in moderation by Vata.

4 C mixed cauliflower and potato
1 medium tomato chopped
1 ½ inch fresh ginger, peeled and finely chopped
2 T unsweetened, shredded coconut
¼ C fresh cilantro leaves, chopped
½ C water
5 curry leaves
3 T safflower oil
1 t black mustard seeds
½ t cumin seeds
1 pinch garlic powder
1 pinch cayenne
¼ t turmeric
¼ t salt
4 c water

Wash the veggies and peel the potatoes. Cut them into bite-sized pieces.

Put the ginger, coconut, cilantro, and ½ cup water in a blender and mix until liquefied.

Heat a deep frying pan on medium and add the oil, cumin and mustard seeds, and garlic powder. Then add the blended mixture, cayenne, turmeric and salt. Brown slightly and add the potato, cauliflower, and tomato. Stir until well mixed.

Pour in 4 cup water cover and cook until just soft, about 20 minutes.

A sweet drink best taken during the heat of the summer. Particularly balancing for Pitta.

½ cup plain organic yogurt
1 cup water
1/3 cup chopped mango
¼ tsp ginger powder
1/8 tsp cardamom
sweetener (honey or maple syrup) to taste

Throw everything in a bowl or blender, whisk or blend and pour.