Recipes

What is Kitchari? A Delicious, Cleansing Ayurvedic Meal to Reset Sluggish Digestion

KitchariKitchari is food.  It is a cleansing Ayurvedic meal.  I eat it when my digestion needs a break.

The recipe shared here is a type of kitchari I made on New Year’s Day 2019.  I used sprouted mung beans because that is what I had on hand, but mung dahl beans (split yellow mung beans) are what I typically use and what I have seen in most recipes.

Serves: 2
Cooktime: 30 minutes

Ingredients:

  • 1/2 cup basmati rice
  • 1 cup of sprouted mung beans
  • 2 kale leaves
  • 1/4 cup shredded carrots
  • 1/2 cup butternut squash (from a frozen bag)
  • 2 tbsp green onions
  • 1 cup water
  • 2 cups vegetable broth
  • 2 tsp fresh grated ginger
  • 3 tbs ghee

Spices:

  • 1/2 tsp of winter spice mix (from The Everyday Ayurveda Cookbook)
  • 1/2 tsp of everyday savory spice mix (from the same book)
  • 1/4 tsp of coriander
  • 1/4 tsp of cumin
  • 1/4 tsp fennel
  • 1 pinch of hing (asafetida)

In a 3 quart saucepan, heat the ghee and stir in ginger.  Let the ginger simmer for about 30 seconds then add the dry spices.  Continue to stir until the spices become fragrant (about another 30 seconds).  Add the rice and mung beans.  Stir the rice and beans until they are coated with the seasonings.  Then add the water.

In a separate saucepan, bring the vegetable broth to a boil and then reduce it to medium heat.

Now, back to the saucepan with the rice and beans: When the water comes to a boil, reduce heat to medium heat. Let the rice cook for 10-15 minutes, without stirring.  Then, once the rice begins to get larger, fold in the kale, butternut squash, carrots, and half of the green onions. When you stir or move the rice, do so gently. Continue to cook the rice for 15-20 more minutes, adding the vegetable broth as needed.  Adding 2 or 3 tablespoons of broth at a time as the rice gets drier will help keep the rice from sticking.

When serving, garnish with green onions.  Enjoy!

The ingredients for kitchari will need to change depending on the season. For example, in the summer you will want to garnish spicy meals with cilantro because of its cooling properties.

Resources

There are lots of great recipes for kitchari and lots of great information on it out there.  Here are a few awesome resources:

  • Banyan Botanicals – This website has a great article on kitchari.  They even share a video and a recipe at this link.
  • The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well by Kate O’Donnell – A great book for Ayurvedic cooking and seasonal eating.
  • Joyful Belly – A very good website on the Ayurvedic diet.  They have an article on kitchari that says, “If your belly feels sluggish after too many treats, Kitchari is an easy way to cleanse your digestion and restore freshness.”

If you have any questions about my kitchari recipe, please feel free to ask.  Let me know how this turns out for you.

Namaste,

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Diana

 

Recipes

Turkey Barley Soup

Turkey Barley Soup

I am trying a new meal.  Turkey Barley Soup.  Ground turkey, that is.

Cook time:  90 minutes (because the barley takes a while to be ready)
Serves: 8

Ingredients:

  • 1/2 lb ground turkey
  • 1 cup barley, rinsed and drained
  • 1 medium onion, chopped
  • 4 ribs of celery, chopped
  • 1/4 cup shredded carrots
  • 1 quart of beef broth, low sodium
  • 1 quart of water
  • Ghee
  • 7 oz diced tomatoes (optional) (about half a can)

Spices:

  • 1/2 cube of vegetable bullion
  • 1/2 cube of beef bullion
  • 1 teaspoon of paprika
  • 3 bay leaves
  • 1/2 teaspoon curry seasoning
  • 1/2 tsp garlic powder
  • 1/2 teaspoon of Everyday Savory Spice Mix from “The Everyday Ayurveda Cookbook” by Kate O’Donnell (If you don’t have this book, I highly recommend it!)
  • 1/2 teaspoon of Winter Spice Mix from the same book.
  • 1 tsp Worcestershire sauce
  • Pepper, to taste
  • Dill, to taste (optional)

Sauté the onions and celery in ghee.  When the onions start to become clear add the ground turkey.  Stir in all the dry seasonings (except the bullion, bay leaves, and dill) and let them cook until the turkey is browned.   Add the beef broth, Worcestershire, bay leaves, water, and bullion cubes.  Stir in the barley.

Bring to a boil, add bullion, then set to simmer.  Simmer for 1 hour, stirring occasionally.  Stir in the carrots and tomatoes (optional) and continue to simmer for 30 more minutes.  When serving sprinkle dill on top to taste.

So, I like to look up recipes and then make them my own.  I was inspired by Beaker’s Vegetable Barley Soup recipe.

This one is pretty easy.  I was a little surprised by how long it took to cook the barley.  Now I know! What is posted here is how I made it.  I may end up changing a few ingredients and spices.

If you do try it, let me know how it turned out for you.

Enjoy!

Namaste,

Diana

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Recipes

Easy Potato Soup Perfect for Cold Weather …. So Good!

Potato Soup

  • 3-4 medium potatoes
  • 4 cups water
  • 1/4 cup shredded carrots
  • 3 ribs of celery
  • 1 medium onion
  • 2 Tbs flour
  • 2 Tbs Ghee (or butter)
  • 1.5 cups milk
  • 1 tsp of chicken bullion
  • Pepper to taste
  • Salt (optional)
  • chives (optional)

In a medium saucepan, boil the potatoes and carrots in water.  Add enough water to cover the veggies.  While the potatoes are warming up, grab a stockpot.

In the stockpot, sauté the onions and celery in the ghee over medium heat.  When the onions begin to become clear, add the flour, stirring frequently.  Add the milk little by little, continuing to stir often.  Add pepper and chicken bullion.   The mixture will look like gravy with onions and celery!  For thicker soup consistency, use more milk.

When the potatoes and carrots are beginning to soften, stir them with the water into the stockpot.  Add additional water to your preferred consistency.  Salt to taste (optional).  Reduce the heat to medium-low.  Let the deliciousness simmer for about 20 minutes stirring often.  When serving, top with the optional chives. (Bacon bits might taste good, too!)

If you try this, please let me know how it turned out!

Peace and Joy,

Diana

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Recipes

Lasagna from Scratch (even the noodles)

Diana’s Lasagna Recipe

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Ingredients:

  • Love 🙂
  • 1.5 lbs ground beef or turkey (for vegetarian, substitute your favorite veggie)
  • 1.5 medium to large zucchini, diced (or other seasonal veggie)
  • half red onion, chopped
  • half yellow onion, chopped
  • lasagna noodles (boxed or make your own — instructions below)
  • 3 cloves fresh garlic, minced
  • 1 – 28 ounce can of crushed tomatoes
  • 2 – 14.5 ounce cans of diced tomatoes with basil, oregano, garlic
  • 1 tsp oregano
  • 1 tsp basil
  • 1 tsp garlic powder
  • 2 Tbs ghee (I have a separate post on how to make ghee)
  • salt to taste
  • pepper to taste
  • shredded mozzarella (optional)
  • lasagna baking pan
  • foil

Pre-heat oven to 375.

The most important ingredient in this recipe is love.  It should be added every step of the way.

Meat layer:

Add about a tablespoon of ghee to large skillet over medium-high heat.  Brown meat.  In the same pan to the side OR in a separate pan, sauté the onions and garlic in another tablespoon of ghee.  Then combine meat, onions and garlic.  Add oregano, basil, garlic powder, and salt and pepper to taste.  Stir in the zucchini at the end.  Cook until the zucchini begin to get slightly soft, then remove from heat.

Sauce:

In a separate sauce pan, combine the canned tomatoes.  Add additional garlic, oregano, and basil.  Use a hand blender to make the consistency more like a sauce.  Heat to keep sauce warm.

Noodles:

  • 3 eggs
  • 2 ¼ cups of flour
  • 1 quart size zipper bag
  • Pasta machine

In a large mixing bowl, add the flour and make a well in the middle.  Add the eggs to the well. Begin to beat the eggs and the flour will gradually work its way into the eggs, making a dough.  The dough will likely seem dry.  Begin to kneed the dough.  Add a tsp of water and continue to kneed.  If still dry, add another half tsp of water.  Kneed it into a ball and place in a zipper bag and let sit for 10 -30 minutes or so until the dough becomes soft.

Separate dough into 4 to 6 sections.  Take one section and flatten it by hand or with a rolling pin.  Feed it through the pasta machine until the desired thickness.  Here is a quick 1-minute demonstration on this step: https://www.youtube.com/watch?v=mqqO2umKs24

Layer the lasagna:

In a lasagna pan, add a layer of sauce. Place the noodles on the sauce. (If using boxed noodles, follow the instructions on the box.) Add a layer of meat/veggies. (I prefer to sprinkle just a little bit of meat, not using too much on each layer.)  Add a layer of sauce.  Repeat as many times as you like, or until you run out of meat.  End with a layer of pasta on top.  Top it with sauce.  Add shredded mozzarella (optional).

Bake the lasagna:

Cover the pan with foil and bake for 35 minutes.

Remove the foil. Use a fork and poke the center of the lasagna (to prevent bubbles).

Bake another 5-10 minutes until nicely browned.

Let cool about 10 minutes.  Cut and serve.

 

If you can, buy organic and local. 🙂

Enjoy,

Diana

Recipes

Ghee – Liquid Gold

just made gheeThis is how I make ghee:

Ingredients

  • 1 lb. of organic, unsalted butter (4 sticks of butter)

Tools

  • 1 quart pan
  • 1 spoon (a soup or cereal spoon works great)
  • 1 pint mason jar and lid
  • 1 canning funnel
  • 1 non-bleached coffee filter
  • 2 small clips (to hold the coffee filter on the funnel)
  • 1 small bowl

Make the Ghee: Melt the butter in the pan over medium heat.  Reduce the heat to medium low.  The milk solids will start to separate and foam will rise to the top.  Spoon the foam into the small bowl.  After about 10 minutes, skim more of the foam in milk solids off the top without disturbing the golden liquid below the surface.  Repeat this process as milk solids rise to the top for the next 20 minutes or so.  When the ghee stops bubbling the ghee is ready. Remove the pan from heat.

Tip: If the milk solids at the bottom of the pan start to burn, the heat is too high. These burned milk solids will make your ghee smell and taste burned and this is not awesome. Transfer the ghee to another pan and discard the burned milk solids.

Store the Ghee: While the ghee is still warm/hot and liquid, it is ready to transfer to the mason jar.  Place the coffee filter in the funnel and secure it with the clips. Place the funnel in the mouth of the mason jar.  Slowly pour about half of the ghee into the funnel.  As the ghee filters into the mason jar, pour more ghee.  Repeat this process until no more ghee is left in the pan.

When all the ghee has been filtered, close the lid and your are done!

I love Titly’s video: https://www.youtube.com/watch?v=wkZgIN4cZYc

If you have questions about ghee, please feel free to leave comments or ask me any questions.

Much love,

Diana

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Recipes

Simple Chicken-less Chicken Noodle Soup

leek and potato soup with bread

Serves 2 – 3

Ingredients (all organic if possible):

Heat up the ghee in a medium to large saucepan (never let ghee smoke — if it does, throw it out). Once ghee is melted, add the celery, carrots, and onion to the saucepan. Cook until the onions start to become clear.  Immediately add the broth.  Once the soup begins to boil, add the noodles and pepper.  I don’t add salt, but please feel free to add to taste at the end.

Enjoy this filling yet light dinner.

Love, peace, and joy,

Diana

Update: On a cold day, I modified this recipe by adding a little flour (2 tsp) while I was cooking the celery, carrots, and onions, then added a little milk (1/2 cup).  It made the soup just a bit creamy, which was perfect for a cold day!

Photo by Kaboompics .com on Pexels.com