​Basic Kitchari

• 2-3 TBS ghee (clarified butter)
• 1 tsp brown mustard seeds
• 1 tsp cumin seeds
• 1 small pinch of asafoetida (“hing”) powder
• 1 cup split yellow mung dal, lentils or mung beans, rinsed well, soaked overnight if necessary and drained. (It is best to use mung dal with the hulls still on if you tend toward constipation).
• 1 tsp rock salt
• 1 tsp turmeric powder
• 4 cups water if using a pressure cooker or about 6 cups if using a regular pot.
• 1 tsp cumin powder
• 1 tsp coriander powder
• 4-5 thin slices of fresh ginger root
• 1 tsp curry powder
• 1-2 cups white basmati rice or brown rice, rinsed well and drained ( you can cook the rice separately)

Preparation: Using either a pressure cooker (much faster) or a heavy-bottomed pot, add your Dahl, Lentils, or Mung Beans and water (2-4 cups) and cook. Sometimes I like to add 1-2 yams and onions if you tolerate them in with the Dahl.  If you are including rice in your Kitchari you will want to add it now. If preparing the rice separately you may want to start cooking the rice now in a rice cooker or in a pot on the stove. In a separate pan (while the beans and rice are cooking) heat the ghee on low heat. Ghee burns easily, so be careful. Sauté the mustard seeds and cumin seeds in the ghee until the seeds pop. Then add the, hing, turmeric, cumin powder, coriander powder, ginger, curry, and salt. Stir until the mix almost starts to stick to the bottom of the pan and makes a runny paste.

If you are using a pressure cooker, fasten the lid on and turn the heat to high, let full pressure build up. Once the pressure has built up, turn the heat low and let cook 10-15 minutes depending on your cooker. Then take the cooker off the heat and let it sit until there is no more pressure and you can safely open the lid.

If you’re using a regular pot, cover and bring it to a boil on high heat. Then turn the heat down and let it simmer until dahl are soft to your liking.

You may have to experiment with how much water you use to find a consistency that you like. (The more water, the thinner the consistency and more like soup it will be). A thinner consistency is preferable if your digestion is weak. You will notice that kitcheri will thicken when it cools and you may need more water than you originally thought. You can add the rice while you are cooking the dahl or serve the dahl over the rice when it is finished cooking.

In order to provide the best quality of energy to your body, Kitcheri should be made the day that you wish to eat it and served hot.

Garnish

• Fresh cilantro (great for pitta – ok for vata and kapha)
• Coconut (great for pitta, good for vata, but not so good for kapha)
• Lime (ok for everybody)
• Plain yogurt
• Avocado
• Tomatoes
• Slivered almonds

---

Kale Salad

Ingredients

• 5 cups Kale, torn, blanched (see note)
• ½ cup thinly sliced onions
• ½ cup chopped red pepper
• 1 cup grated sweet potato
• 1 teaspoon minced garlic
• 1 teaspoon grated ginger root
• ½ cup lemon juice
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons Namu Shoyo
• 1 cup dehydrated mushrooms
• 1 handful dehydrated almonds or pumpkin seeds (optional)

DIRECTIONS

The magic of this recipe is that the mushrooms rehydrate with the marvelous
taste of the marinade. If you do not have time to prepare the dehydrated
mushrooms and nuts, plain mushrooms and nuts will work too.

In a large salad serving bowl, combine kale, onions, red pepper, sweet
potato, garlic, ginger, lemon juice, oil, Namu Shoyu, and dehydrated mushrooms.
Toss. Let the salad sit at room temperature for 1-2 hours. Toss again just
before serving and top with nuts or seeds.

Note: To blanch kale, tear into bite size pieces, removing stems. Place the
leaves in a sieve, and pour 2-3 cups of water that has been brought to a boil
and cooled for 1 minute over the kale. Drain. To speed up the draining process,
roll up the kale in a clean dishtowel for a few minutes.
Serves 5-6.

---

Hummus

Hummus originated in the Middle East and has now become a staple in many other parts of the world. You can find cooked versions of hummus in most health food and grocery stores. This is a raw version from "The Raw Gourmet" Cookbook. Here's what you'll need...

2 cups chickpeas, soaked 12 hours, sprouted 48 hrs.

2-4 cloves garlic, chopped

1/2 c. water

1/4-1/2 c. raw tahini

2 tablespoons liquid aminos

1/4 c. lemon juice

4 tablespoons chopped parsley

2-4 tablespoon extra-virgin olive oil (optional)

If you find raw hummus difficult to digest, sprout the chickpeas (also called garbanzo beans or ceci beans) for twenty-four hours instead of forty-eight, and then steam them for 1 hour. Prepared this way, it would of course be considered a cooked food.

In a food processor, combine the chickpeas, garlic and water then pulse-chop until the chickpeas break down and the garlic is blended in. Add the tahini, liquid aminos, lemon juice and parsley. Process until the mixture is smooth, adding more liquid if necessary to achieve the desired consistency. Taste and adjust the garlic, lemon juice and liquid aminos. Serve hummus as a dip or on individual plates drizzled with olive oil. Serves 4-6.

---

GRANOLA

4 cups old fashioned whole oats
1.5 cups sliced or slivered almond and /or pecans
1-2 cups flax seeds, sesame seeds, sunflower seeds, pumpkin seeds (any mixture you like)
1/2 cup packed dark brown sugar
1/2 tsp. ground cinnamon (somtimes sprinkle nutmeg, cloves or pumpkin pie spice!)
1/2 tsp. ground ginger
1/4 cup coconut oil
1/4 cup honey
1 tsp. vanilla
1.5 cup dried fruit

Preheat oven to 300 degrees. In a bowl mix the oats, almonds, brown sugar and cinnamon spices. In a sauce pan warm the oil and agave/honey. Whisk in vanilla. Carefully pour the liquid over the oat mixtrue. Stir gently with a wooden spoon; finish mixing by hand. Spread granola on a sheet pan. Bake 40 minutes, stirring every 10 minutes. Cool completely. Stir in raisins or cranberries. Seal granola in an airtight container or self-sealing bag. Store at room temp. for 1 month or in the freezer for 3 months.

---

---

​Make your own Deodorant
​

1/4 c. Coconut Oil softened
2-3 Tbsp. Baking Soda
2 Tbsp. Arrowroot Powder
4 drops of your favorite essential oil ( I like Lavender)
If you have a tendency to break out add a 1/2 tsp. of Witch Hazel
Mix and let sit... it will harden, you don't need
much so this recipe will probably last you a year. Most ingredients can be
found at Whole Foods or Natural Groceries.
This deodorant really works!

---

---

 FACE MASK RECIPES
​

Winter weather can make your skin feel dry, flaky, and tight. Giving yourself a warm oil massage for the body each morning is very soothing and can help to hydrate the body as well. It is also good idea to nourish our faces. Ayurvedic wisdom sees the skin as being a very receptive organ, so ideally don't put anything on it you would not be happy to eat! Try these delicious moisturising and nourishing face masks for a quick and easy boost this winter. Apply to cleansed face and neck on a weekly basis. Relax and rub off with fingertips or a face cloth after 20 minutes. These masks will keep in the fridge for 1-2 days, but best to use immediately. Remember...healthy skin comes from feeding the body and skin with high quality nutrients, and keeping toxin levels in the body as low as possible.
1. Avacado & Banana mask: Mash 1/4 avocado, 1//2 banana, and egg yolk and enough clay oatmeal to bind (green or white clay).
2. Avocado, honey & yogurt mask: Mash 1/2 avocado, 2 tsp. honey and 1 tbsp. natural yogurt until cream. Can also add a little almond oil for extra nourishing effect.
3. Avocado/Orange mask: Mix 1/2 Avocado, 2 tbsp. orange juice, 1 tsp. honey, 3 drops chamomile essential oil.
​
Enjoy!