Kitchari: A Nourishing Ayurvedic Dish for Brain Health

 

Kitchari, a simple yet powerful Ayurvedic dish, is often recommended for its restorative and healing properties, particularly for brain health and recovery. This easily digestible meal is composed of mung beans and rice, cooked with a blend of warming spices.

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Why Kitchari is Beneficial for Brain Health:

• Easy Digestion: Kitchari is gentle on the digestive system, allowing the body to focus its energy on healing and recovery.

• Nutrient-Rich: This dish provides a balance of protein, carbohydrates, and fiber, essential for brain function and energy.

• Anti-inflammatory: The spices used in kitchari, such as turmeric and ginger, have potent anti-inflammatory properties that can help reduce inflammation in the brain.

• Mind-Calming: The combination of warming spices and the grounding nature of the dish can help calm the mind and reduce stress.

• Detoxifying: Kitchari can help cleanse the body and remove toxins, which can positively impact brain function.

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How to Incorporate Kitchari into Your Diet:

• Regular Consumption: Consider incorporating kitchari into your diet 2-3 times a week, especially during periods of illness or stress.

• Customize Your Kitchari: Experiment with different spices and vegetables to tailor the dish to your taste preferences and dietary needs.

• Mindful Eating: Practice mindful eating while consuming kitchari, savoring each bite and paying attention to the sensations in your body.

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By incorporating kitchari into your diet, you can support your brain health and overall well being. Remember to consult with a healthcare professional or Ayurvedic practitioner for personalized advice and guidance.

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Basic Ayurvedic Kitchari Recipe

Kitchari is a simple yet powerful Ayurvedic dish that is easy to digest and nourishing for the body and mind.

 

Here's a basic recipe:

1 Serving

Ingredients:

• 1/8 cup green mung beans, rinsed & soaked for several hours

• 1/8 cup basmati rice, rinsed

• 3/4 cup water

• 1-2 teaspoons ghee (clarified butter) or olive oil

• 2 teaspoons curry powder

• 1/2 to 1 inch ginger root, chopped or grated

• black pepper to taste

• salt to taste

• 1 cup of cleansing vegetables & leafy greens, steamed or sautéed & chopped - chose up to 3 vegetables or greens 

• 1/8 cup pumpkin seeds

• 1/8 cup walnuts, chopped

• 1/4 cup fresh blueberries, berries, cherries, dried cranberries, dried goji berries, or dried barberries 

• 3 to 4 stems and leaves of fresh cilantro, finely chopped

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Instructions:

1. Soak the mung beans: Rise the mung beans and then soak in water for at least 2 hours, or overnight. This helps improve digestion.

2. Temper the spices: Heat the ghee in a small pan over low-medium heat. Add the curry powder, ginger, and black pepper. Stir for a few seconds until fragrant.

3. Cook the grains: Drain the soaked mung beans. Add the water, rice, and beans to the pot with the spices. Increase the heat to medium-high and bring to a boil, then reduce heat to low and simmer, covered, for 20 minutes, or until the grains are tender.

4. Combine: Add steamed or sautéed vegetables and greens, seeds, nuts, and berries. Stir well to combine.

5. Season and serve: Add cilantro and salt to taste. Serve hot with a dollop of ghee.

6. Optional:  Add cilantro chutney (below) or ginger dressing (click here) to taste instead of a hot dollop of ghee.

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Customization Tips:

• Add vegetables and leafy greens: You can add a variety of vegetables to your kitchari, such as carrots, celery, spinach, leeks, Brussels sprouts, shallots, scallions, mushrooms, cauliflower, broccoli, asparagus, bok choy, green beans, fennel, Swiss chard, beet greens or other non-starchy cleansing vegetables of choice.

• Increase the amount of water: For a more soupy kitchari, increase the water up to 1 1/2 cups.

• Top with herbs: Fresh herbs like cilantro, parsley, or mint can add a refreshing flavor to your kitchari.

• For a lighter kitchari: Replace the rice with 1/8 cup quinoa; replace the vegetable and greens with only 1 cup finely chopped leafy greens: lettuce, spinach, kale, chard, arugula, beet greens, leeks, or cilantro; and skip the nuts.

• To save a little time: I sometimes use Trader Joe's Dorot Gardens Crushed Ginger Cubes found in the frozen foods section.

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Enjoy your nourishing bowl of kitchari!

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Ayurvedic Cilantro Chutney Recipe

A refreshing and digestive chutney, perfect for balancing Pitta dosha.

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Ingredients:

• 1 bunch fresh cilantro, stems and leaves

• 1 inch piece of ginger, peeled and sliced

• 2 cloves garlic (adjust to taste)

• 1/4 cup lemon juice

• 1/4 cup shredded coconut

• 1 teaspoon maple syrup or honey

• 1/2 teaspoon cumin powder 

• 2 to 4 tablespoons water (use as little as possible)

• 1/8 teaspoon salt (adjust to taste)

• 1 to 2 tablespoons roasted peanuts (optional)

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Instructions:​

1. Blend the Ingredients: In a blender, combine cilantro, sliced ginger, garlic, lemon juice, coconut, maple syrup, cumin, salt, peanuts (if using), and a little water. Blend until smooth, adding more water as needed for desired consistency.

2. Serve: Serve immediately with your favorite Indian meal, or store in an airtight container in the refrigerator for up to 3 days.

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Tips:​

• Add a Cooling Element: For a more cooling and Pitta-balancing chutney, add a few mint leaves to the blender.

• Use as a Dip: This chutney can also be used as a dip for chips, crackers, or vegetables. 

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Enjoy this flavorful and healthy chutney!