Every year, twice a year, in Spring and Fall, I do a deep detox. Not a fast, or a juice cleanse, or anything like that. This is a two-week Ayurvedic program that I have followed for nearly a decade. Similar to an even more intense panchakarma cleanse, this is a serious program that is not for everyone and gave me the inspiration to start the 5-Day Detox. In our 5-Day Detox, we usually offer a version of kitchari in our Recipe Booklet.
Kitchari (also spelled khichadi or khichdi) is an Ayurvedic porridge consisting of (preferably organic) split yellow mung beans, a long grain (more nutritious) white or basmati rice and beneficial spices. Kitchari is enjoyed commonly in India for comfort, is mildly spiced, and balances all body types (doshas). It is also considered nourishing for people of all ages and conditions including during a detox. It is easy to make and stores right on the stove to be enjoyed over multiple meals throughout the day if desired.
While long grain rice has a lower glycemic index that shorter grains, we have chosen to give you a grain-free version that can also be called a "candida" version. Candida is a ...... In springtime, we like to reduce sugar intake in preparation for the sweet offerings of summer - hence our 5-Day Spring Sugar Detox. If you do not have blood sugar issues, feel free to use 1/2 cup rice and 1/2 cup beans and increase your liquid (broth or water) from 3 to 4 cups.
Split mung dal beans boast loads of nutritional benefits. And since their hulls have been removed, they are the easiest of nearly all beans to digest. They are packed with minerals, including magnesium, potassium, and also contain powerful antioxidants. Packed full of fiber, they also help support healthy blood sugar levels and increase hormones that signal fullness. These powerful beans also produce important butyrate in the gut to help support healthy intestinal walls that discourage "leaky gut." And if you use the rice-bean combo, you will also be pleased to know that you'll be getting all 10 essential amino acids! Kitchari, in other words, is considered a "perfect" or "complete" protein and has been used to support people from different cultures for thousands of years.
Our version uses only beans (no rice) and a simplified spice combination. Feel free to add rice if desired (see ingredient note on this above and in notes section), and/or experiment with additional or alternate spices you'll find in the notes section. You can also make things super simple and use a pre-made spice mix, like this one from www.banyanbotanicals.com. They also sell organic split yellow mung dal, which can sometimes be hard to find. Another source we like for organic beans are HERE and this site also sells a complete kitchari kit we like that includes rice, beans and spices.
Artichokes are notably rich in antioxidants, are loaded with (largely prebiotic) fiber (nearly 7 grams in one artichoke!), and even a decent amount of protein. They are gut-supportive and studies have shown that consuming artichokes can reduce intestinal spasms common with IBS (Irritable Bowel Syndrome) while also increasing beneficial gut bacteria. There are also numerous studies showing cancer-protective benefits of artichokes.
Tomatoes are also considered cancer-protective, largely due to their lycopene content. They also boast respectable amounts of vitamin C, vitamin K, potassium and folate. Please note that they are number 13 on the EWG's Dirty Dozen list so do your best to use organic tomatoes whenever possible.
For this dish, you'll need:
split mung dal beans (can sub red lentils)*
leek
garlic
spices (cumin, corainder, turmeric, red pepper flakes, kelp granules, bay leaf, fresh pepper)*
organic broth or filtered water
organic chopped tomatoes
artichoke hearts (jarred, canned or frozen)
fresh chard or spinach
lemon
cilantro for serving
*see ingredient notes
so let's get started...
Cheers to your health, enjoy!
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