Holiday Gut Check
Okay I know we are in the heat of the holiday week…but anyone else feel like a day for healthy gut reset?
Maybe its just me, and you’ll catch up after the New Year, but after a round of antibiotics, I have just not felt myself with food. And its a crazy perfect match to the holiday treats! So far this year I am only craving to eat sweets, salty, and wash it down with some wine. My green juice - gone! Salads - nah! and I know I need to repopulate my own good bacteria, but….
Its the holidays right?
So I’ve been thinking, along with so many other topics that nag me at 3am…its time for a midweek reset. And right now with the Solstice, it is the perfect time for a little food prep and family sharing.
So why this thing called Kitchari?
I spent several years “under the influence” of the Chopra Center for Well Being and became a teacher for their Ayurveda Perfect Health Program -I include much of this work in my coaching and yoga teaching.
Kitchari is a simple Ayurvedic recipe including mung beans, basmati rice, herbs, and simple cooked vegetables. Its easy to digest, a complete protein, can be consumed for several days solo, and helps the body eliminate toxins. So this meal, can create an entire reset for the gut, with only one cooking/ clean up session.
Healing Kitchari Recipe
1 cup dried yellow split peas or lentils
1/2 cup long grain brown rice
3 tablespoons ghee or coconut oil
1 tablespoons grated fresh ginger
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon fennel seeds
1 teaspoon ground fenugreek
1 teaspoon ground turmeric
1 teaspoon sea salt
5 cups vegetable stock or water
1 small crown broccoli finely chopped into an almost rice-like texture (about 2 cups total)
1 medium zucchini coarsely grated (about 1 cup)
1 cup packed baby spinach roughly chopped
2 colorful carrots
1/4 cup cilantro leaves
Plain full-fat Greek yogurt for serving
Rinse the yellow split peas or lentils and rice in a fine mesh colander under cold water until the water runs clear.
In a large lidded saucepan over medium-high heat, heat the coconut oil or ghee. Add the ginger and cook, stirring, for 30 seconds. Add the cumin, coriander, fennel seeds, fenugreek, and turmeric. Cook for another 30 seconds, until fragrant.
Add the split peas or lentils, carrots and rice and stir to coat in the spices. Add the salt and pour in the water or vegetable stock. Bring to a boil, cover, and reduce the heat to medium-low. Simmer for 35-45 minutes, stirring occasionally, until the peas/lentils are tender but not mushy and most of the liquid has been absorbed. (You may need to add more water if the mixture becomes to dry or begins to stick to the bottom of the pan).
Stir in the broccoli. Cover and cook for another 4-5 minutes. Stir in the zucchini and spinach, then remove from the heat and leave to stand for 5 minutes. Serve warm scattered with the cilantro and plain yogurt, if desired.
