Khichardi is the easiest solid food to digest
Ayurveda offers Khichardi, a recipe that is vital to learn when embarking of a Yogic path. This recipe is used in Ayurvedic cleansing therapies as a way to address the digestive fire, metabolism and gutt juices of the body. This digestive medicinal food is best done as a mono fast (fasting only on khichardi and veggies and spices) for 3 to 10 days. Include medicinal teas such as barks, roots, leaves and spices to support seasonal cleansing. Remember to use organic or highest quality foods found locally.
1/2 cup basmati rice
1/4 cup split mung beans
3-4 cups water
2-3 teaspoons ghee or olive oil
1/4 teaspoon mustard seeds, 1/4 teaspoon fenugreek seeds
1/2 teaspoon cumin seeds
1 pinch red chili or cayenne pepper
1 teaspoon freshly grated ginger
1/4 teaspoon asafoetida powder (also known as hing)
1/4 teaspoon turmeric, salt to taste
2 cups chopped vegetables in season
4-5 stems cilantro, washed and chopped
1/2 cup spinach, kale, chard greens, chopped
1-2 teaspoon dry shredded coconut
1 teaspoon lemon juice or liquid aminos
Rinse mung beans and rice a few times and set aside. In a pot, heat the ghee or oil on medium heat and add mustard seeds, fenugreek seeds, cumin seeds, hing, turmeric, red chili, and ginger in this order and saute' for 1 -2 minutes. Add the mung beans, basmati rice, and vegetables then add 6 to 8 cups water and salt. Bring to boil and then turn the heat low. Cook about 30 or 40 minutes or until the mung beans are soft. Cook with cilantro leaves, coconut and greens, add fresh lemon juice at the end and stir nicely. Preparation time is 45 minutes.
Good Nutrition Protocols
Fall Equinox Ritual Cleanse
Fall is a perfect time to cleanse, reboot and revitalize body, mind and spirit. In fact, when done at the fall equinox folklore says it will keep you from getting sick the following season. Prepare for fall by releasing the heat of the summer.
The Fall Equinox this year falls on September 22nd. This easy -to-follow Fall Equinox Juice Fast is a full body tune-up in just 24 hours (see below.)
Equinoxes are moments in time when day and night are equal. They measure fullness and balance in nature. Honor this moment as a time to balance. We are beings conjoined with nature, not separate from it. Now is the time to acknowledge in ourselves what is plentiful and ready to harvest just like in our gardens.
6:30 am - 8:00 am - warm water and lemon; gentle stretching; meditation
9:00 am – 10:00 am - High C Drink
2 Large Carrots
1 Turmeric Root
10:00 – 11:00 - Drink Herbal Tea and Water, Apply Sesame or Almond Oil to Skin, Warm Water and Salt Netti Pot (add a drop of oil), Begin Decluttering Home and Car.
11:00 – 12:00 - High Sun Detox Juice
1 Medium Red Beet
1 Large Green Apple
1 Cup Kale Leaves
1:00 pm – 2:00 pm - Green Juice
2 Cups spinach
3 Leaves Yellow Beet Greens
2 Large Celery Sticks
½ Cucumber Peeled
1 Cup Green Grapes
1 Inch Fresh Ginger
2:00 pm – 3:00 pm - More Green Juice
2 Celery sticks
3 Leaves Kale
1 Cup Parsley
1 Green Apple
1 Inch Fresh Ginger
1 Peeled Lemon
3:00 pm – 4:00 pm - Drink Herbal Tea and Water
4:00 pm – 5:00 pm - Happy Hour Seasonal Shift Juice
2 Cups Butternut Squash
2 Apples or Pears
Dash of Cinnamon and Nutmeg
This juice is wonderful served warm
5:00 pm – 7:00 pm - Vegetable Stock
Use trimmings from veggies and boil in 3 cups of water for mineral broth to sip on
8:00 pm – 9:00 pm - Herbal Tea, Warm Almond Milk with Cardamom, or Water
9:00 pm – 10:00 pm - Gentle Stretching, 20 Squats, Focused Breathing. Brush Teeth, Floss and Oil Pull for 10 to 15 minutes, Shut Down ALL Electronic Devices, Journal or Read.
10:00 – 11:00 - Bedtime
GIVE THANKS FOR EVERYTHING THAT HAS EVER HAPPENED.
Cookies and candy canes, turkey and ham, mashed potatoes and gravy, green bean casserole and yams! Holiday staples, as well as sipping our favorite drink by the fire with family and friends...but, PLEASE DON’T FORGET TO ADD LENTILS TO CLEANSE!
The story of Lentils goes back to Neolithic times, at least 8,000 years and is the first domesticated food
source known to man. They are grown all over the world in warm dry climates and Canada is the largest producer of this little pearl of a gem.
Rich in amino acids, folate and fiber, vitamins and minerals, the lentil is considered the richest source of plant-based protein available. A meal for less than five dollars, lentils come in red, yellow, green, brown and black each with their own unique texture and flavor. They are nutrient dense, easy to digest, great for blood sugar regulation, preventing cancer and are great for the stomach and heart. Lentils by far are the healthiest food in the world!
This beautiful bushy plant grows to about 4 to 5 feet and is super easy to cultivate. Due to their "sattvic" nature (Ayurvedic term meaning clear, clean and light) lentils are considered a life-giving food. With less than 1 gram of fat, this low-calorie high fiber food becomes a perfect meal when rice and some kale are added. Lentils bump up the immune system, rebuild the microbiome and alkalize the body.
Bring this dish to your table during the holiday season! As a gift of giving make it for family and friends, contributing to their health by sharing food that will offer relief for the gut, less calories and more benefits.
Here is a recipe my Italian Momma makes:
3 to 4 parts water
1-part rinsed and clean green or brown lentils
Brown rice pasta
Carrots, celery, onions and a dash of garlic
Mom makes it like a soup and calls it Pasta Fagioli. This may be her own version but there are many
ways to make it. Check the internet. Add some thyme, a bay leaf, a tad bit of rosemary and a small sprinkle of parmesan if you'd like. You have a hearty & healthy meal in 20 to 30 minutes.
St Patrick's Green Soup
2 tablespoons extra-virgin olive oil
2 pounds asparagus (~2 bunches)
1 medium leek, white and light green parts only
1 small shallot
1 medium Yukon Gold potato
1 garlic clove
2 sprigs thyme
1 bay leaf
3 cups low-sodium vegetable stock
3 cups water
Juice of ½ lemon
Freshly ground black pepper
DirectionsCombine the vegetable stock, water, thyme, and bay leaf in a medium saucepan and start to bring a boil. Grab one of the asparagus stalks and bend it until it snaps into two pieces. This is the natural breaking point and tells you where the fibrous stalk becomes tender. Trim the root ends from the remaining asparagus to roughly match one you snapped. Add all of the root ends to the stock, bring to a boil, and let simmer while you chop the remaining vegetables.
Cut the rest of the asparagus into one-inch pieces, leaving the tip ends intact. Trim the root off of the leek, cut it in half lengthwise, and rinse away any dirt. Roughly chop the leek, shallot, and potato into half-inch pieces. Mince the garlic.
Heat a large soup pot over medium heat for a couple minutes and then add the olive oil. When the oil is hot add the leek, shallot, and potato and cook, stirring occasionally, for about 5 minutes, or until the alliums are translucent and the potato is softening. You can prevent browning by covering with a lid or turning the heat down slightly as needed.
Stir in the garlic and, once fragrant, strain the simmering stock into the pot with the vegetables. Discard the asparagus root ends, thyme, and bay leaf. Add the chopped asparagus to the pot and bring to a boil, then reduce to a simmer. If you want, remove a few asparagus tips after 3 minutes and reserve these for garnish. Turn off the heat after 5-7 minutes of total simmering time. Stir in the lemon juice, salt to taste, and a few grinds of black pepper.
Puree the soup in two batches using a blender, food mill, or food processor. Remember to remove the cap from the blender lid or the food pusher from the food processor when pureeing hot liquids. If you plan on serving the soup at a later time (it is good chilled, too!), chill the soup using an ice bath to help retain the vibrant green color.
Karen Barbarick-Collins is a Certified Ayurvedic Technician and Wellness Coach, an Accredited Neuro Linguistic Programming Coach and a Registered Yoga Alliance Teacher. She is the founder of Bending Blade Healing Arts.