Kitchari is a traditional Ayurvedic dish made from mung dal and basmati rice known for its easy digestibility and health benefits. The dish has been revered in Ayurveda for its ability to strengthen the digestive fire (Agni) while flushing out toxins, making it an ideal meal during times of illness, detoxification, pregnancy, and postpartum. This nutrient-rich dish is considered a "perfect protein" source as it contains all nine essential amino acids, and is abundant in essential vitamins and minerals such as iron, calcium, and multiple B vitamins, alongside beneficial dietary fiber and antioxidants.
Kitchari is a versatile meal option that can be customized to suit individual health needs, doshic influences, and seasonal changes. While traditionally it consists of mung dal and basmati rice, variations can include alternatives like red lentils and quinoa, and adaptable spice blends to enhance its nutritional and medicinal properties. It's a suitable choice for Ayurvedic mono-diet cleanses like Panchakarma Therapy, providing nourishment without overwhelming the digestive system, and helping to foster heart and colon health through its nutrient composition.
Cooking Kitchari is straightforward, often involving a combination of grains, beans, spices, and optional vegetables simmered into a mushy stew for easier assimilation by the body. The preparation process typically involves toasting spices like black mustard, cumin, and fennel seeds in ghee to release their flavors before combining with soaked grains and legumes. Kitchari's simple yet nourishing foundation makes it not only a staple in Ayurvedic diets but also a powerful tool for regular body cleansing.
This celery soup recipe, adapted from Bon Appetit's version, offers a quick and delicious meal that serves two. The preparation is minimal and straightforward since the soup will be pureed, requiring only about 5 minutes of prep time and 20 minutes to cook. For a vibrant result, it's recommended to use a clear broth, enhancing the soup's pale yellow-green color and beautifully complementing the speckled emerald of fresh dill.
The soup incorporates ingredients such as ghee, cinnamon, shallots, and celery, with the addition of a roughly chopped potato for texture. These are sautéed and then simmered with a low-sodium vegetable broth until the potato is tender. After puréeing the mixture with fresh dill, creamy cashew cream is stirred in to achieve a rich consistency, ready to be garnished with celery leaves, cracked pepper, and a drizzle of olive oil.
For an optional topping, consider adding homemade gomasio, composed of toasted sesame seeds, finely chopped dulse, and a hint of pink salt. Additionally, the recipe includes instructions for making cashew cream, which requires soaking cashews and blending them with simple ingredients like a date and vanilla extract. This flavorful addition enhances both the texture and taste of the soup, making it a delightful and nourishing dish.
Apple Beet Bounty is a delightful, seasonal salad that serves two and combines the earthiness of roasted beets with the crisp sweetness of apples. The salad features a vibrant mix of butter lettuce, pumpkin and fennel seeds, all brought together with a refreshing dressing made from orange juice and your choice of walnut, hazelnut, or extra virgin olive oil. This recipe not only highlights fresh, wholesome ingredients but also offers flexibility with apple preparation, encouraging personalization to taste.
The process begins with roasting beets and garlic in fragrant ghee, allowing their flavors to meld perfectly. As the beets cool, apples can be shredded or sliced before being tossed in, creating a pleasing contrast of textures. The crunch of toasted seeds adds a delightful layer of flavor, while a final touch of torn basil leaves elevates the salad to an aromatic delight.
For those mindful of dietary needs, the recipe includes suggestions to adjust for doshic imbalances in the Ayurvedic tradition. Vata imbalances may benefit from swapping lettuce with lightly sautéed greens, while Pitta can enjoy a touch of mint and lime juice for cooling. Kapha types might replace orange juice with grapefruit juice, adding a spicy kick with red pepper flakes for a more invigorating experience.
Discover the vibrant and nourishing Sweet Potato Lentil Shepherd’s Pie, a plant-based twist on a classic comfort dish from Sahara Rose's book, *Eat Feel Fresh*. This hearty pie serves eight and combines tender sweet potatoes with a well-seasoned mix of lentils, diced tomatoes, and fresh greens, offering a delightful blend of flavors and textures.
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