Kitchari: The Ayurvedic Miracle Meal
First Thing's First, What is Ayurveda?
I am completely and utterly convinced that Ayurveda is the missing link needed to bridge the gaps in our modern day understanding of nutrition and wellness.
The practice of Ayurveda has completely transformed my life and the life of so many of my clients. Ayurveda is an ancient science from subcontinental India that is over 4000 years old. If you practice yoga and do not practice Ayurveda, some might argue your understanding and experience of yoga is incomplete.
"Ayur" meaning "Life" and "Veda" meaning "Science," Ayurveda translates to Science Of Life. It is a holistic approach that aims to bring one's body and consciousness in to natural balance with itself and with the environment in which it exists.
Ayurveda is a very extensive study which requires a practitioner and/or doctor with skill and intuition in order for the appropriate lifestyle recommendations to be made.
What is also unique about Ayurveda is that it takes every person's unique metabolic body type (referred to as Doshas) in to consideration. Based on one's metabolic evaluation and other symptoms of imbalance, a practitioner then recommends a list of customized lifestyle changes. These can include but are not limited to: herbal preparations, nutrition, pranayama, meditation, asanas among other Ayurvedic practices.
Beyond the Brain Gut Connection
Ayurveda believes that all disease starts in the gut. Modern day science is still catching up to this concept. We are starting to hear more and more about the studies that prove this. It has recently become more common knowledge that 90% of serotonin (an important neurotransmitter and hormone that is involved in a variety of biological processes) is produced in the gut.
Elaine Hsiao, research assistant professor of biology/biological engineering and senior author a study at Cal Tech published in the April 9 issue of the journal Cell, says: "microbes communicate with the nervous system...[]...our work demonstrates that microbes normally present in the gut stimulate host intestinal cells to produce serotonin." This study among others is giving scientific words and language to the Ayurvedic age old concepts that all health, mental, emotional and physical is ruled by the health of our guts.
Kitchari: The Ayurvedic Miracle Meal
Whether you are looking to give your body some deep nourishment, trying to build strength, cleanse your system from accumulated toxins (referred to as "Ama") or just plain need a complete-profile satisfying meal, Kitchari usually comes highly recommended to any and all needs.
Pronounced "Kit-chuh-ree" it is an all-in-one basic Ayurvedic remedy. The recipe has some foundational components, such as the 1 : 1 ratio of grain and legume prepared very specifically to cleanse lectins out and make nutrients and building blocks easily digestible and bio-available. Then there are variable components to the Kitchari, such as which vegetables and spices are to be used in the preparation.
Ayurveda is a big proponent of seasonal eating, believing that eating fruits and vegetables and herbs that are out of season causes toxicity and imbalances in the body. Also, all Ayurvedic cooking takes a person's metabolic type and current imbalances into account. So one's Dosha, is the focal point along with what's in season when preparing the Kitchari.
So what this means is that Kitchari is customizable and will be cooked using different vegetables, herbs and spices depending on the season and the person. The golden rule, when it comes to Kitchari, is to choose no more than 3 vegetables. the vegetables are chosen depending on what's in season, one's metabolic type and current imbalances.
To Ghee Or Not To Ghee
Whether eating it plain or getting it in a medicated preparation Ghee is a staple in Ayurvedic healing, it is consider sacred and medicinal. Studies show that grass-fed ghee has a more balanced ratio of saturated to unsaturated fat. Studies also show ghee to have a superior omega profile, including surprisingly high levels of Omega 3 fats, which are usually present in seafood and plants. Ghee is tooted for many health benefits such as establishing better gut flora, building "Ojas", as well as balancing "Vata" imbalances.
Vata Imbalance & Medicinal Ghee:
Vata (one of the 3 Doshas) is the most common out of balance Dosha in these modern times and more evident in the western world. Vata Imbalance symptoms include, but are not limited to: spaciness, overwhelm, anxiety, irritability, forgetfulness, talkativeness, excessive criticism, dryness, constipation, joint/spine disorders.
I used to be a strict vegan and raw food-ist for many years, who avoided gluten, soy and dairy. This diet made me feel amazing, vital and alive for many years, I was literally "high" on food. Years later, I would learn that long term use of raw foods, followed by having children and other "Vata inducing" events such as moving cross country, had thrown my Vata Dosha way out of balance.
Now ,dairy (amongst other allergens) was a serious inflammatory for my system. It gave me disruptive symptoms such as: headaches, rashes, mental "fog", excess mucous in the throat and mouth, cystic acne, painful gas and constipation. So naturally, when Ayurveda entered my life (as a last resort to deal with some long standing severe symptoms) I completely refused to follow any recommendations that involved ingesting ghee.
After a few weeks of refusing to take the ghee while working with my Ayurvedic practitioner, she asked me if I was open to just taking 1 Tsp twice a day of a medicinally prepared ghee with herbs and spices. She swore to me that it would really help with the issues I was struggling with. I was so desperate and needed a solution to my ailments, but dairy was a big "NO" for me.
She explained how clarified butter (ghee) was over 99% devoid of milk solids such as casein, whey and lactose. She strongly suggested that unless I was deathly allergic to the negligible trace amounts of milk solids (less than 1%) I should just give it a try. So, begrudgingly, I took the prescription. Let me tell you, I sure am glad I did! Within a week my symptoms were about 50% better and within a month I felt like a functional human again. Ghee is still the ONLY "dairy" I will partake in and I will not use just any ghee.
Not All Ghee Is Created Equal
Now when it comes to ghee, I highly recommend not grabbing any old store bought brand. The brand I highly recommend that makes me feel the best physically, mentally and morally is Pure Indian Food's Cultured Organic Ghee. Pay attention, "cultured" is key, this is one of the only companies that cultures the cream before churning it into butter.
This company is amazing! They test each batch to make sure it has very negligible amounts of milk solids such as casein, lactose, whey and they even test for gluten. Their cows are free-range, grass-fed only high quality fresh green grass. The milk is only collected during the appropriate Ayurvedic seasons; spring through fall when the cows are on the pasture eating fresh, green grass.
Note: This company does not pay or compensate me to feature or mention their product, I do so simply because I believe in it's superiority & quality.
Circling Back to The Kitchari
When it comes to cooking in general. I highly recommend using all organic ingredients. Pesticides, herbicides, fungicides & GMOs are agreed upon to be Ayurvedically unsound. I must say that making Kitchari has been called a labor of love. It requires time, patience and one's full attention. It has been also called a cooking meditation, one must remember that this is a form of medicinal food although it tastes absolutely fantastic. As any medicinal preparation does , Kitchari requires special care and effort. That is why I usually make enough for 2-3 days. Make sure to always refrigerate and not eat past the third day. Okay, so now that I've gone on and on about the benefits of Kitchari and why using ghee on our Kitchari can boost it's healing properties, etc... Let's delve into the actual recipe.
Ayurvedic Kitchari Recipe:
Ingredients:
Grain & Legume:
2 Cup Mung Beans
2 Cup White Basmati Rice
3 Seasonal Vegetables (Early June San Diego ,CA):
1/2 Bunch Asparagus 2 Medium Carrots 2 Stalks Celery
Spice & Herbs (Late Spring):
Buy whole & freshly grind before use for best medicinal results
2 Tbsp Himalayan Pink Salt
1/2 Tsp Turmeric Powder
1/2 Tsp Coriander Powder 1 Tsp Cumin Powder 1/2 Tsp Asafoetida (optional for substitution of onion & garlic)
1/4 Tsp Cardamom Powder
1/4 Tsp Fennel Seed Powder
1/4 Tsp Mustard Seeds
1/4 Tsp Coriander Seed Powder Ghee:
3-4 Tbsp Pure Indian Food's Cultured Ghee
Directions:
Prepping & Cleaning The Grain & Legume:
Soak rice and mung bean together in a large bowl overnight, no less than 6 hours and no more than 8. Rinse thoroughly in a large fine mesh strainer. In an extra large pot, add clean purified water (a few inches shy of full) to the rice and mung beans and place pot on low heat. Make sure to use one of your larger burner, not one of the smaller ones.
Clean vegetables thoroughly, then chop each vegetable into sections about 1/2 inch in length. Add directly to pot and stir in. You will be stirring this quite frequently as the bottom tends to burn if not scraped up and redistributed throughout the pot.
In a small sautéing pan bring 3 Tbsp of ghee to melting point on lowest heat. Add all ground spices and stir for 2-4 minutes. Now add the ghee and spices to the Kitchari while stirring it in. Now is a good time to add the salt. Cook the Kitchari for about 45 mins or until it is the desired consistency and all grains are very tender to the taste.
Fresh herbs should be added during the last 20 mins of cooking. Serve your Kitchari in a bowl and garnish with fresh herbs or a seasonal chutney.
Add more ghee and salt to taste.
ENJOY!