Recipes
Kitchari
Serves 3–4
The consistency of this rice and legume dish should be soft, like a porridge.
What you will need:
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1 cup uncooked split mung beans
½ cup uncooked white basmati rice (rinse with water until water runs clear)
1 tablespoon of coconut oil
1 tablespoon fresh grated ginger root or 1 teaspoon dried ginger powder
2 bay leaves
1 teaspoon each black mustard seeds, cumin, and turmeric powder
Optional: ½ teaspoon each coriander powder, fennel, and fenugreek seeds
Optional: 1 pinch hing (also called asafoetida or asafetida)
6 cups water
½ teaspoon salt (rock salt or Himalayan pink salt is best)
Optional: 1 small handful fresh chopped cilantro leaves
Instructions
Rinse the mung beans until the water runs clear. Bring mung beans to a boil in 4 cups
of water and then turn them off. Allow to rest for 1 to 2 hours in the boiled water,
then drain and rinse.
Heat a large pot on low-to-medium heat and add the coconut oil, followed by all the
spices (except the bay leaves), and roast for a few minutes, stirring constantly. This
roasting will enhance the flavor. Keep a close eye on the spices to make sure they do
not burn. Add mung beans and rice and stir again.
Add water and bay leaves and increase the heat of the stove. Bring to a boil and boil
for 10 minutes. Turn heat to low, cover pot, and cook until mung beans and rice
become soft (about 30 to 40 minutes).
Add cilantro leaves as a garnish just before serving, if desired. Add salt to taste.
Morning Bliss Shake
Serves 2
What you will need:
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10 whole almonds, skin on, soaked overnight in ½ cup water
2 oz. protein powder, plain or vanilla*
2 tablespoons of flax seed or ground flax meal
1 pinch cinnamon
2 cups nut milk
1 medium banana, peeled and sliced
1 tablespoon fresh grated ginger
½ cup fresh strawberries or raspberries
Instructions
Soak almonds overnight in ½ cup of water. Drain the almonds and discard the water.
Place almonds in a blender, add the other ingredients, and blend until smooth. Add
more nut milk or water for desired consistency.
*Choose protein powders that don’t contain soy or whey protein during Cleanse
week.
Quinoa Pilaf (Rejuvenation Week)
Serves 2
What you will need:
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½ cup quinoa, cleaned and rinsed
1 cup vegetable stock or water
½ teaspoon olive oil or ghee
¼ teaspoon black pepper
½ teaspoon ground cumin
1 medium zucchini, halved lengthwise, then sliced
½ medium yellow squash, halved lengthwise, then sliced
1 handful mixed cooking greens (Swiss chard, spinach, beet greens, etc.),
washed and torn into pieces
1½ tablespoons chopped fresh cilantro
½ teaspoon oregano
1 teaspoon lemon juice
Instructions
After rinsing the quinoa, toast it in a dry skillet for about 2 minutes or until golden
brown. Stir frequently.
Bring 2 cups of vegetable stock to a boil. Add the quinoa and simmer for 15 to 20
minutes or until the liquid is absorbed. Place the quinoa into a bowl and fluff with a
fork. Set it aside to let it cool while you cook the vegetables.
In a sauté pan, heat the olive oil or ghee. Add the zucchini and yellow summer
squash and stir, adding a little vegetable stock if the mixture begins to dry out. Add
the pepper and the cumin and simmer for 3 or 4 minutes.
Add the greens and continue to sauté until the greens are just wilted. Remove from
the heat, drain any excess liquid, and set aside.
Add the lemon juice, cilantro, and oregano to the quinoa. Stir together, and then add
the vegetable mixture. Toss together until well combined. Drizzle with olive oil.
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