fbpx
Kitchari Recipe

Kitchari Recipe

Kitchari Recipe

Also spelled KHICHADI

 

Recently I’ve had quite a few questions about Ayurveda, the best foods to eat for the Doshas, and what to eat that is cleansing, healing, anti-inflammatory.

This simple Indian comfort food has been prepared for thousands of years. It is often used for Ayurvedic cleansing & detoxifying programs. It is easy to digest and nourishes the entire system while enhancing the body’s digestive fire. It’s healing properties make it the meal of choice for the sick, and it’s perfect for anyone looking for a burst of health & nutrition in a bowl.

RECIPE: 

Kitchari (Khichadi)

Ready in 30 minutes

Servings: 1-3

Ingredients

  • ¼ cup basmati rice
  • ½ cup split mung beans (use organic)
  • 2½ cups water
  • 2 teaspoons Ghee (or substitute olive oil)
  • 1½ teaspoons curry powder
  • ½ teaspoon Himmalayan salt
  • 3-4 stems & leaves of fresh cilantro, finely chopped.
  • 1 Tablespoon raw, unsalted seeds of your choice
  • 2 Tablespoons chopped raw nuts of your choice
  • 1 cup of finely chopped vegetables (from cleansing list)

Preparation

  1. Rinse the Rice & Beans
  2. Combine in a Medium Pot the Water, Rice & Beans & bring to a boil. Reduce the heat to simmer and add the curry powder, ghee and salt. Continue cooking until the water is absorbed, about 20-30 minutes. At the end of cooking, add the chopped cilantro & vegetables so they are lightly cooked or steamed. Stir in the seeds and nuts and serve hot.

To cook in a Rice Cooker:  Combine water, rice, beans, curry powder, ghee & salt in the rice cooker. Use the setting for white rice. Near the end of the cooking cycle add the vegetable  so they are lightly cooked. When the cycle is finished stir in nuts and seeds. For those of you who are not familiar with the Rice Cooker, I’ve included a link to the one I use below. 

Cleansing Vegetables:

Add any of these to your Kitchadi during the last 5 to 10 minutes of cooking time: asparagus, artichoke, broccoli, Brussels sprouts, bok choy, cauliflower, cabbage, carrots, celery, fennel, garlic, green beans, green peas, kale, mushrooms, okra, onions, radishes, scallions,  

Tips:

If you are not familiar with Ghee, it is clarified butter. You can clarify butter yourself, or you can purchase Ghee in most grocery stores. It is generally found in the International section.

If you don’t like the taste of curry powder, you can substitute 1/2 teaspoon each ground turmeric, cumin & coriander, and black pepper. 

This recipe calls for organic split mung beans, which are sometimes not easy to find. I’ve included a link to the ones I ordered from Amazon, as well as the organic curry I am using in my Khichadi.

 

Infused Water Recipes

Infused Water Recipes

I love dropping some fruit or herbs into my water to slightly flavor it. In the winter, I like warm herbal teas. During warmer weather I enjoy infusing my water with a variety of fresh fruits, vegetables and herbs. Here are a few recipe ideas or you can invent your own. What do YOU like to do to make sure you get enough water each day? Do you have a favorite natural way to infuse your water with a little flavor? Please share below!

Berry Detox Water

  • 1 Sliced Lemon
  • 1 Sliced Lime
  • A small handful of Black Currents
  • 1/2 Gallon Filtered Water

This recipe will boosts the immune system, is an anti-inflammatory, promotes cardio vascular health, decreases bad cholesterol and is high in antioxidants.

Grapefruit, Orange & Cucumber Detox

  • 1 Sliced Grapefruit
  • 1 Sliced Orange
  • 1 Sliced Cucumber
  • 1/2 Gallon Filtered Water

Boost immunity, promotes digestion, great for weight loss, aids in bowel regularity, helps to regulate blood pressure.

Flat Tummy

  • 1 Sliced Cucumber
  • 1 Sliced Lemon
  • 1/3 cup of Mint leaves
  • 1 Tbsp Grated Ginger
  • 6 Cups Filtered Water

Let infuse over night.

Strawberry Water

  • 4-6 Strawberries
  • 1-2 Sliced Lemons
  • Small handful of Basil Leaves
  • 1/2 Gallon of Filtered Water

Great for weight loss, anti-aging, immune system booster, memory boost, great for skin

Flat Belly #2

  • 1/3 Cup Sliced Grapes
  • 1/3 Cup Cantaloupe Chunks or Balls
  • 1 Sliced Lemon
  • 1 Tbsp Grated Ginger
  • 6 Cups Filtered Water

Pineapple & Lemon

  • 5 Chunks of Pineapple
  • 1 Sliced Lemon
  • Small Handful of Mint Leaves
  • 1/2 Gallon Filtered Water

Boost the immune system, aids in digestion, anti-inflammatory, energizer, aids in weight loss.

Cucumber & Lemon – Good for Hydration

Honey & Lemon – Good for Sore throats, coughs & infections

Orange, Lemon & Lime – Good for Immune Defense

Cucumber & Mint – Supports digestion, hydration, headaches & detox

Cucumber, Lemon & Lime – Helps with bloating, digestion & hydration

Golden Milk Recipe

Golden Milk Recipe

Golden Milk Recipe

This is an ancient recipe which is healthy and soothing. I like to whip up a batch of Turmeric Paste and keep it in the refrigerator so I can have it readily available. Golden Milk is a soothing bedtime treat, or a great way to begin your morning. Turmeric has been used since ancient times for it’s anti-inflammatory effects. The Black Pepper & Coconut oil or Ghee all help with releasing curcumin, which has the anti-inflammatory benefits in the turmeric. The ingredients in the Turmeric paste are loaded with anti-oxidants, and several of the ingredients in Turmeric Paste (cinnamon, ginger & turmeric) may decrease inflammation and joint pain. 

Ingredients:

  • 2 Cups Milk (Your choice: almond, pecan, coconut, dairy all work – the ancients used cows milk – I prefer organic dairy)
  • 2 tsp Turmeric Paste
  • 1/2 tsp vanilla
  • Optional: a tiny piece of fresh ginger
  • 1 Tablespoon Raw Honey

Combine first 4 ingredients in a sauce pan and heat until simmering. Remove from heat, stir in honey and serve in your favorite mug.

Turmeric Paste

  • 1/2 Cup Turmeric Powder
  • 1 1/2 teaspoons Ginger Powder
  • 1 teaspoon Cinnamon Powder
  • 1 teaspoon Cardamom Powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper, ground
  • 1/2 teaspoon ground nutmeg
  • 1/2 cup ghee or coconut oil
  • 1/2 cup water

Combine all ingredients in a saucepan, simmer for 7 minutes. Store in a glass jar in the refrigerator.

Note: Turmeric may stain blenders, counter tops and plastic containers.

 

 

Turkey Chili Recipe

Turkey Chili Recipe

Turkey Chili Recipe

This recipe is from one of my clients and it is an all time favorite of mine that I’ve passed along to many others. 

Ingredients:

  • 1 Tbsp Olive Oil
  • 2.5 lbs 99% Fat Free Ground Turkey
  • 1/2 Cup Onions, chopped
  • 1 pkg. Organic Spice Chili Seasoning Mix (you can find it in the aisle where the ethnic foods are sold.)
  • Extra Large Can of Tomato Sauce
  • Extra Large Can of Diced Tomatoes, no salt added
  • 1 12 oz can Black Beans (OR 1 Cup Cooked Brown Rice)
  • 4 Ounces Sharp Cheddar Cheese, grated (for garnish)

Preparation:

In a large pot or skillet, saute onions in 1 Tbsp Olive Oil. Add ground turkey and cook until no longer pink. Add seasonings and remaining ingredients. Simmer to blend the flavors, or hold in a crock pot until ready to eat. Serve with 1/2 ounce of sharp cheddar cheese on top. Other low calorie toppings you can use are chopped scallions or cilantro.

This Chili has a balance of protein, carbohydrates & fat – a complete meal!

  • Makes approximately 8 Servings
  • Serving Size: approximately 1.5 cups
  • Calories per Serving: 250
  • Protein per Serving: 24 grams
  • Carbs per Serving: 22 grams
  • Fat per Serving: 5.5 grams
Sugar Free Sausage Recipe

Sugar Free Sausage Recipe

It’s really difficult to find sausage that has no added sweeteners. The solution? Make your own! I purchased 2# of ground pork from the Parker Family Farm at the last Farmer’s Market. It was so simple to make this recipe!

Sugar Free Pork Sausage Recipe

Makes 16 2 oz sausage patties

Ingredients:

  • 2# Ground Pork
  • 1 1/2 teaspoons ground sage
  • 1/2 teaspoon red pepper flakes
  • dash of cayenne
  • 1/2 teaspoon ground pepper
  • Optional: Add a teaspoon of thyme or marjoram; I added a teaspoon of a spice mix I keep on had that has equal parts of turmeric, cumin and coriander.

Mix the spices in with the ground meat—this is where it comes in very handy to use surgical gloves when you are cooking! After mixing the spices thoroughly into the meat, I used a 1/4 cup measure and the kitchen scales to divide the mix into individual 2 oz sausage patties. I wrapped each patty in plastic wrap and then put half of them into a quart sized freezer bag and froze them for later. The remaining 8 patties I kept out to use!

You can vary the spices you use to taste. You can make them more “Italian” or you can make them “Indian” spiced.

For a complete meal pair these sausage patties with my Apple Scramble Recipe.

I hope you’ll enjoy these!

 

 

Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer

Vegetable Frittata Recipe

Vegetable Frittata Recipe

Easy Vegetable Frittata Recipe

The only difference between a Frittata and a Quiche is the crust. A Frittata doesn’t have one.  This is a favorite of mine, it’s diverse (meaning I can change up the ingredients), easy, and it makes several servings.

Ingredients:

  • 4 Whole Eggs
  • 12 Egg Whites
  • 1 16 oz package frozen chopped spinach, thawed
  • 1 14 oz package frozen bell peppers and onions—my favorite is TJ’s Fire Roasted Peppers and Onions, OR you can use fresh onions & peppers, too.
  • 1 white or red potato, about the size of your fist, grated
  • 1 Tbs. Ghee
  • 1 Large tomato, sliced
  • Salt, to taste
  • Pepper, to taste
  • Other spices (like Oregano) to taste—use your imagination

Prep:

Put the thawed spinach in a colander and squeeze out the excess liquid & set aside. Saute the potatoes, peppers and onions in ghee until the excess liquid has evaporated and the potatoes are cooked, or if you are using fresh onions and pepper, the onions will be translucent and a little browned. Meanwhile, in a bowl mix the whole eggs and egg whites. When the roasted veggie mixture is complete add them along with the strained spinach to the eggs. Add salt, pepper & any spices you want and mix thoroughly. Pour this mixture into a prepared ceramic pie plate or a cast iron skillet sprayed with cooking spray.

Garnish the top with tomato slices.

Bake for approximately 40 minutes in a 400° oven. To check the center to see if it is done. It should be solid, not liquid, and a knife inserted should come out clean.

Note: During the summer I use a pie plate and cook it in my small toaster/convection oven on the counter. In the winter, I use my cast iron skillet in the oven.

This recipe makes 4 servings and is a meal in itself. The protein comes from the egg whites, the fat comes from the egg yolks & ghee, and the carbohydrates come from the vegetables. When the frittata has cooled you can wrap individual servings in plastic wrap and store in the refrigerator for several days. When you need a meal in a hurry, any time of day, all you have to do is grab one of these and re-heat.

You can change the ingredients in the fritata, for example add some home-made ground sausage (made with no sugar) and reduce the number of egg whites to 8, or change the veggies.

 

Let's Stay in Touch

You'll get Inspiration & Motivation, Mind-Body Holistic Wellness Resources, Tips, Recipes and more!

Just one more step. Please go to your email In-Box and confirm your subscription!

Pin It on Pinterest