Rekindle digestion with Kichari recipe - transitions from Winter to Spring

The Spring season is looming:

As the weeks progress from the darkness of winter you may notice a natural, but distinct, shift in food preferences as winter gives way to spring. The arrival of the spring weather often marks a decline in the desire for the heavy, substantive foods so essential during the winter months. Many notice an increasingly insistent preference for lighter meals. Your appetite may decrease and you may find yourself wanting fruit, fresh vegetables, and grains. This is your body’s way of telling you that it’s time for some adjustment to diet (char) and vihar (life style).

KICHARI - the one-pot-wonder!

What is Kichari?

Answer: Nourishment and a balanced offering for the body and mind

Kichari (pronounced: kitch- are- ree; and sometimes known as kichadi) is one of the traditional meals used in ayurveda to help strengthen and revive impaired digestion (known as agni meaning digestive fire). Traditionally plain white basmati rice and split yellow moong dal or whole green mung beans are used with 3-5 spices to help kindle the agni.

Why white rice?

I know- all we hear about is brown rice for low GI and more nutrients etc. This is all very true when looking down a western science lens. However brown rice is a heavier grain - this is why it takes longer to cook. If the digestion is weak- brown rice will cause more discomfort because the fire is not sorting enough to break down the substance. Hence white basmati rice is used because it is soft and easy to digest.

A full complete meal:

The combination with the lentil/legume creates a nutritious combination of protein and carbohydrate which offers satiation, nourishment and sustains energy and sugar levels.

“Every disease begins in the gut”

(Hypocrates)

WHY eat Kichari?

Travellers

Maybe you’ve been travelling and experiencing difficulty readjusting to your hone times zones for meals and sleep patterns.

AND/OR

Are you suffering from any of the following:

• Bloating/IBS symptoms

• Gas

• Constipation/loose bowels (or alternating)

• Skin outbreaks/rashes/eczema etc

• Dryness in the skin/organs etc

Today an increasing number of people suffer from digestive issues and many other symptoms related to weak digestion. Western medicine has not yet joined the dots and made the connection that healthy digestion is KEY to overall health. Ideally one day a week we would eat kichari for 2-3 meals. When eaten regularly as a complete meal it helps clear the system and offers support to the digestive process due to the heightened stimulation of modern day diets (not just food but environmental etc). Traditionally a kichari fast was encouraged during the seasonal shifts. This is a time when the elements are readjusting in the natural environment and in our internal environment.

START your SPRING kichari quest today!

Spring is one of the key seasons to help reignite the system after the dark and cold days of winter. Aside from providing good substance for the digestion, stabilising blood sugars and energy levels, kichari is a fantastic rehabilitation AND cleanse food. 

Here’s how:

For SPRING you can select ONE grain per meal:

• Organic White basmati rice (light on digestion, more easy to digest then brown rice which is heavier and takes longer to break down)

• Organic Buckwheat (light, slightly more warming and easy on digestion)

• Organic Millet (light, warming, more drying caution if you have very dry skin or constipation, very effective at removing AMA (toxin))

For the pulses (you can mix the pulses 1/8 cup yellow moong dal or 1/8 cup green mung beans) use:

• Green Mung Beans (incredibly nutritious and a good form of protein when combined with the grains). They help scrape the AMA (toxin from the system)

• Yellow Moong Dal- these are the same as the green ones (above) minus their skin (which can be tough on the digestion if agni is weaker)

To rehabilitate after travel:

Use kichari for your evening and/or morning breakfast meal for 1-7 days depending on how well you are eliminating and sleeping. If the sleep is for and bowels not working then stay with kichari for 5-7 days fro breakfast and or dinner.

For a cleanse: the kichari quest fundamentals

• Ideally 2-3 meals of Kichari a day for 1 up to 5 days.

• Breakfast meal can be plain grains (more augmenting in the morning to help kindle the digestive fire).

• Kichari dish with one augmenting veg and one extractive veg can be taken for lunch and dinner.

• Keep a minimum of 4 hours between each meal. Try to avoid the snacking in between meals.

• You may initially not like the kichari. It may taste bland etc. But TRUST! As the toxin (Ama) clears in the gut and on the tongue and the digestion gets stronger - you will experience healthy appetite and enjoy the taste!

KICHARI servings:

This recipe is for 2 servings (you can always save the second serving for your dinner).

MAKE IT FRESH!

Kichari for your cleanse needs to be made fresh EVERYDAY.

Ayurveda is very specific about eating food which is prepared fresh. In busy lifestyles aim for 24 hours MAXIMUM keeping food. discard after that time as the food losses it’s vitality and becomes dulling substance that will fill you but will not nourish your body or mind or help you feel “vital”.

Autumnal kichari (2 servings)

Ingredients

• ½ cup grain (white basmati rice or grain of choice)

• ¼ cup whole mung beans (soaked overnight) or split yellow moong dal (no need to soak)

• ½ teas cumin seeds

• ½ teas coriander seeds

• ½ teas turmeric

• ½ teas fennel

• ½ teas cardamom

• ½ teas mustard seeds

• 1 inch of grated root ginger (excellent for clearing toxin and supporting digestion)

• ½ teas rock salt

• 1/4 teas hing (asafoetida- excellent for breaking down the lentils and reducing gas)

• 3-4 kefir lime leaf

• 1 bay leaf

• Ghee or organic sunflower oil (vegan)

• A small handful of fresh chopped parsley, coriander and/or dill.

  If serving for a lunch or evening meal add some seasonal augmenting and extractive veggies (one handful per person). Best to see what is local in your farmers markets and for your country/hemisphere this time of year.

  • Augmenting spring veg 60%: Turnips, carrots, any squash, pumpkin, sweet potatoes, beets, kohlrabi

  • Extractive spring veg 40%: chard, kale, spinach, green beans, cauliflower, broccoli (if in season)

  • Cook the veggies separately, using a little oil (ghee ideally), a pinch of salt. Sautee in a pan and add water so the veg stay fresh and succulent.

And for the kichari here’s how….

I like to use a pressure cooker.

Prestige are my first choice for a make. Rice cookers or Instapots are also easy ways to create this meal. Use the grains setting for c.30-40 minutes. Otherwise the saucepan method still works very well for me.

In a pan lightly heat the ghee (oil) in a pan until it melts. Then add the spices and cover stir them for 1-2 mins until you can smell their aromas (the vitality in the spices being released).

Wash and rinse the grains and pulses together.

Once done add the grain and pulses to the pan with spice and continue to stir until they are covered with the masala/mixture.

Let the spices soak in and infuse the grains/pulses for 2 mins.

Then slowly add water 3-5 cups- (like making a risotto). Bring the water the boil. Sit it on a low setting and leave for 35-45 mins until the texture of the grain is thick and porridge like. If you want a soupier variation add more water.

Once ready… add some fresh parsley, coriander to garnish. If you are particularly prone to constipation, gas, dry skin- you can add ½ teaspoon of ghee once the kichari is in your bowl. Ghee is an excellent lubricant when taken internally for the skin, gut and bowels!

Add the veggies to the mix OR serve separately- its your choice:).

Serve warm … and ENJOY!