Cleansing Kitchery

26 02 2012

Happy Sunday once again. It’s a snowy one here but a good day for CBC podcasts and to cook up a pot of Kitchery. I am honestly surprised I hadn’t shared this recipe with you before. For the yogis out there, they’d know it, especially if you’ve been to practice in India. Kitchery is a very basic meal of ghee, mung beans, brown rice and herbs. It is a staple for doing panchakarma which is an ayurvedic whole body cleanse. And when I say whole body, I mean from the nasal passages to bowel to skin. It is quite intense and meant to balance. During the cleanse (about a week or so) you eat nourishing and very easily digested foods, namely kitchery. I’ve talked about a mono-diet on this blog before and it’s my experience that it is a good way to stick to healthful living. Cooking a one pot soup or quinoa salad and eating it every day for lunch or dinner ensures you are eating well and it is just so convenient when you are busy, which most of us are. Last week was an insanely busy week of work with ordered in lunches and dinner events which didn’t end on the weekend with two more dinner outings. Fun but I am finished with eating out for a bit ;). A pot of kitchery will do the trick this week to balance body and mind.

I like to add the vegetables to the kitchery instead of steaming them on the side, which is quite normal. One pot stop. You can add whatever vegetables you like, I grabbed what was at the market yesterday. I add asafoetida to this recipe and to some Indian dishes when cooking without onions and garlic. If you read this blog often you’ll know that onions and garlic are not usually considered a calming (sattvic food), so when cleansing, we eliminate them. Asafoetida is a herb used in India and some Middle Eastern countries and known to support digestion. It stinks so bad though, I keep mine double zip-locked! You only need the smallest of a pinch to get the flavour and benefit. If you don’t have it, no worries, but look for it in your Indian grocery.

  • 1/2 cup Mung Beans, soaked for awhile or up to over night
  • 1 tbsp Ghee (I use my favourite coconut oil-ghee blend)
  • 1/2 cup Brown Basmati or Jasmine Rice, rinsed
  • 1 tsp Cumin Seeds
  • 1 tsp Coriander Seeds
  • 1 tsp Mustard Seeds
  • 2 Cardamom Pods
  • 1 tsp Turmeric
  • 1/2 inch grated Ginger
  • 6 cups of filtered Water
  • 1 cube low sodium Veggie Stock
  • 1/2 tsp Sea Salt (or to taste)
  • Pinch Asafoetida
  • 2 cups chopped Carrots
  • 2 cups chopped Parsnips
  • 1/2 head Cauliflower, cut to small florets
  • 1 bunch Dinosaur Kale, de-stemmed and chopped

Heat the ghee in a soup pot, add the cumin, coriander and mustard seeds, the cardamom and ginger. Stir until they become aromatic, a couple of minutes. Add the mung beans, rice, water, salt, veggie stock, turmeric and asafoetida. Bring to a boil, then let simmer uncovered for about 15 minutes. Add the veggies, except for the kale, cook stirring now and then, for 30 minutes. The rice and mung beans should be softening by now and water absorbing. Add the kale, cook covered until the rest of the water is absorbed and kale cooked, about 15 minutes. You may need to add a bit more water, just keep an eye on it.

Wishing you a healthful week,

Eat well, Be well,

Nat

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Recipe Share: Bok Choy and Mushroom Soup

12 02 2012

It’s Sunday once again and soup’s on. This week I am sharing a recipe from a friend of mine, E. We swapped a bunch of recipes a few months back and I have been meaning to try this soup for sometime. It is good, filling and hit the spot on a late Sunday afternoon. It honestly took 30 min from start to finish. I like that kind of soup 🙂

  • 3-4 cups sliced Mushrooms (shitake and crimini)
  • 1 package firm Tofu, cubed (1.5 cm squares)
  • 6 cups Chicken or Veggie stock
  • 2 tbsp low-sodium or regular Soy Sauce
  • 2 tbsp Rice Vinegar
  • 1 tbsp Sesame Oil
  • 3 cloves Garlic, minced (I used 1/2 tsp garlic powder, you know me ;))
  • 1 tbsp minced Ginger
  • 6-8 heads of Baby Bok Choy
  • 3 Green Onions, sliced fine
  • Salt and pepper to taste
  • Toasted Sesame Seeds for garnish
In a soup pot, stir-fry tofu and mushrooms in a bit of oil with the garlic and ginger over medium-high heat. Cook until the tofu and mushrooms start to brown. Add all but the bok choy and let simmer for 10 minutes. I used organic chicken stock, organic poultry makes it into our house now and then, but I am sure the veggie would work fine. Add the bok choy and green onions and simmer for 5 more minutes. Serve in a big bowl and garnish with sesame seeds.
If you wanted, you could add udon noodles to this, that would be good. As well, T thinks it would be good with a touch of sriracha sauce, it’s all the rage right now but an oldie and a goodie asian hot sauce.
Quick recipe, quick blog, have a great week friends!
Eat well, be well,
Nat




(Re)Start Your Engine

30 12 2011

Soon we will be saying farewell to 2011 and hello to 2012. How’s that feel? Another year to reflect on and another year to look ahead to. Lots to think about… I like the week between Christmas and New Years, lucky for me I usually don’t work so it is time to dig into books, my yoga practice, kick up the healthful routine and spend quality time with friends. The weather here has been so amazing, walks with good friends and tea dates have been a good way to spend the time. What have you been doing?

Great cup of Tea, Crazyweed, Canmore

I stuck to my green smoothies throughout most of the holidays, this routine is so important and if you haven’t tried it, maybe next year ;). Green smoothies are a good way to pack in the vitamins and nutrients any time of the year. Here is an easy recipe: 1 small or 1/2 large banana, 1/2 cup frozen berries of your choice (makes the smoothie not so green though), 1 stalk of celery, 2 cups water and a few big leaves including stems of swiss chard. If you don’t have a good strong blender you might have some clumps, but whatever, it tastes good and it’s good for you. Maybe next year you’ll buy a Vitamix as well!

In the fall I picked a bunch of mint from the garden and dried it out. I like mint tea on its own, but I thought I’d experiment and mix it with other flavours. I grated the zest from three organic lemons and let it dry and bought dried grated ginger from Life with Style from my favourite market, KFM. I mixed equal parts mint, ginger and lemon together to make an herbal tea. Turned out pretty good.

Mint, Ginger and Lemon Zest Tea

One of the most popular recipes on this blog is the Spicy Black Bean Soup – I made a pot of it the other day, mmm good and nourishing. Froze some for work next week. I gotta say though, I couldn’t find a sweet potato near by, so I used a regular potato, it turned out fine but you certainly miss the flavour of the sweet potato. I also toasted a new jar of mixed seeds and nuts to put on my whole grain breakfasts. Although I love sprouting grains, good old oatmeal has been my fave these past few weeks, easy and warming. Lightly toast roughly chopped walnuts, almonds and pecans in a medium-high dry pan, stirring often. Add pumpkin and sunflower seeds, toast until you hear them pop. 1/2-1 cup each nut and seed. Let cool and store in air tight jar. Order organic from Real Raw Food.

Ready to go, toasted seeds and nuts

Thumbing through the newest City Palate get’s my cooking juices going…time to get back to the kitchen and experiment with more healthful eats.

Wishing you all a healthful and happy New Year.

Eat well, Be well,

Nat