Health + Wellness

Clean Recipes

Easy Warming Morning Soup (I recommend making this the night before and warming it in the morning)

INGREDIENTS
3 large carrots
2 chopped onions
2 tablespoon sesame oil
1 teaspoon sea salt
4 garlic cloves, pressed or minced
1/2 teaspoon turmeric powder
1/2 tbsp grated ginger
1 tsp chopped red bell pepper
4 cups homemade vegetable broth or water
Handful cilantro
Option to add any other seasonal veggie (see below)

INSTRUCTIONS

1. Boil all ingredients in water. Reduce heat and allow to simmer for 20-30 minutes
2. Serve in a bowl and be happy you just made a delicious, warming morning meal with little to no effort! Option to blend as well.

Other ingredients you can use in your warming soups if in season:

• Ginger (the most warming root of all)
• Beets
• Carrots
• Turnip
• Butternut Squash
• Sweet Potato
• Spinach
• Shallots/ Leeks
• Cinnamon
• Nuts
• Sesame oil
• Nutmeg

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Pumpkin Soup

Ingredients

• 2 tablespoons ghee or coconut oil for vegan
• 2 yellow onions diced
• 4-8 cloves garlic minced
• 30 ounces canned pumpkin about 2 cans
• 30 ounces canned coconut milk
• 4 cups organic vegetable broth
• 1 teaspoon curry powder
• 1/2 teaspoon white pepper
• 1/2 teaspoon dried thyme
• 2 bay leaves
• ½ tsp nutmeg
• sea salt to taste
• black pepper to taste

Directions

1. Heat a large pot on medium heat and add the ghee or oil so it coats the bottom of the pan. Cook the onions until translucent, about 3 minutes. Add in the garlic cloves and canned pumpkin. Cook for another 4-5 minutes until your entire kitchen begins to smell!
2. Add in the canned coconut milk, broth, and spices (except the nutmeg, salt and peppers.) Cook on medium heat until the soup comes to a low boil. Lower the heat so the soup is simmering for another 20-25 minutes.
3. Remove the soup from the heat. Pull out the bay leaves with some tongs. Add in the nutmeg, sea salt and black pepper. Blend the soup in a high speed blender (or with an immersion blender if you have one.) Adjust the salt and pepper according to your taste preferences.
4. Serve warm and with some pomegranate seeds (optional), pumpkin seeds, fresh cilantro, and drizzled coconut milk. Enjoy!

Add in greens – your choice of seasonal greens (kale, chard, mustard, spinach) sautéed in coconut aminos, garlic, salt & pepper

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Hummus  is a good post-cleanse food. Here are some links to recipes I like:

https://cookieandkate.com/best-hummus-recipe/

https://www.gimmesomeoven.com/classic-hummus/

Eat hummus with sauteed greens, winter squash, Basmati rice, lentils or by itself.

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Avocados and guacamole are great to have post cleanse. You can have it by itself, with kitchari, on sauteed greens, in salad, get creative.

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White Beans & Greens

Ingredients

Large white beans (1/2 cup cooked)

2 cups mixed greens

1TBS dry toasted pumpkin seeds

1/2 avocado sliced

home made salad dressing (see below)

Freshly ground black pepper to taste

pink Himalayan or sea salt to taste

Preparation

Simmer beans on low heat with garlic, shallot & olive oil.  Get a large bowl and put in your greens. Put in salad dressing, at least 1 TBS. Use more if needed. Use tongs to coat the greens with the salad dressing.

Add sliced avocado and toasted pumpkin seeds.

Top with beans or put on the side.

Add a sprinkle of pepper and salt to your liking.

Homemade salad dressing: olive oil, garlic, minced shallot, Dijon mustard, sea salt, black pepper, other spices to taste. Add 1 TBS of vinegar of your choice to glass jar. Put in 1/2 TBS shallot and shake vigorously. While shallot is soaking, on a cutting board mince or press 1 garlic clove. Add 1/4 tsp salt on top of garlic clove. Use a fork to smash salt into garlic and make a paste. Scrape the paste and put into the glass jar with the shallot/vinegar mixture; stir or shake. Add 3 TBS olive oil, pinch of black pepper, any other spices of your choice, and a dab of Dijon mustard. Shake vigorously again. Taste.

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Brown rice, Turmeric and Spinach Porridge

recipe adapted from The Clean Plate

Ingredients:

2 TBS coconut oil

1 small bunch of scallions

1 (2-inch) piece of fresh ginger, peeled and very finely minced or grated

4 large garlic cloves, very finely minced or pressed

1 tsp ground turmeric

1/2 cup short-grain brown rice

4 cups vegetable stock (see recipe below)

1 cup water

sea salt

5 ounces of baby spinach, roughly chopped

Cilantro salsa verde (see recipe below)

Lime wedges for serving

Directions:

In heavy pot or dutch oven, melt coconut oil over medium heat.

Add the scallions, ginger, and garlic and cook, stirring, for 2 minutes, or until fragrant, but not browned.

Add the turmeric and brown rice and stir to coat the rice in the aromatics.

Pour in the stock and water and season generously with salt and pepper. Bring the mixture to a boil, then cover and reduce the heat to maintain a low simmer. Cook for 1 hour, stirring every 10 minutes or so to make sure rice isn't sticking.

Stir in the spinach, cover, and cook for 2 minutes more. Season with salt and pepper to taste.

Ladle into bowls and top with cilantro salsa verde and sqeeze lime over the top.

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Vegetable stock (makes about 8 cups)

Ingredients:

2-3 TBS ghee

1 red onion, cut in half

1 yellow onion, cut in half

1 bunch celery, cut into thirds

1 large parsnip, cut in half

1 large carrot, cut in half

1 head of garlic, cut in half

10 cups of water

1 tsp sea salt or Himalayan salt

t tsp whole black peppercorns

1 bay leaf

8 sprigs parsley

Directions:

In a large stockpot, heat the ghee over medium-high heat. Add the onions, celery, parsnip, carrot, and garlic. Cook, stirring often, for 5-8 minutes, until vegetables become aromatic and soften slightly.

Add the water and stir. Add the salt, peppercorns, bay leaf, and parsley. Bring to a boil, then reduce the heat to maintain a simmer. Cover the pot and simmer for 1 1/2 hours.

Carefully strain the stock and discard solids. Use immediately or let cool completely, then store in airtight glass container in the fridge for up to o week or in the freezer for up to 3 months. Label the jars so you can easily know when you made it.

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Cilantro Salsa Verde

Ingredients:

1 bunch of cilantro, chopped

4 scallions, finely chopped

zest of 1/2 lime

1/4 tsp ground cumin

1/4 tsp sea salt

2/3 cup olive oil

Directions:

Combine all ingredients in a small bowl and mix well. Cover and store in fridge for up to 1 week.

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Lentils 

Lentils:
onion 1/2 - 1 diced
Carrots 🥕 2-3 chopped
French lentils 1 1/2 cups
Bay leaf 2
Vegetable broth or water
Hearty olive oil for sauce & Ghee for sauteing carrots and onions

1 tbs olive oil in pot. Sauté onion and carrots until soft. Add lentils. Cook while stirring 1-2 minutes. Add water and bay leaf. Cover lentils by several inches. Bring to boil. Add veggie broth. Turn down heat to a simmer. Cook with lid on 20 minutes. Check for lentils being done to your liking. Cook additional time with lid slightly ajar. Add more water as needed.

Liquid gold Sauce:
Olive oil 6 TBS
Lemon rind 1-2 lemons
Fresh lemon juice 1 TBS
Pressed garlic 2 cloves
Paprika 1/2 tsp
Cayenne 1/8 tsp
Sea salt 1/2 tsp or more
Pepper 1/4 tsp

Mix together in jar and shake vigorously. add additional Ingredients as needed.

Optional Red bell pepper:
Broil until charred on all sides
Put in paper bag and let cool
Peel off outer skin and remove seeds
Chop
Add to lentils at the end if desired

Optional Sheep or Goat feta cheese
Add to your liking

Serve lentils over basmati rice with liquid gold sauce.

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Egg + Salad

Ingredients

2 large eggs, poached

2 cups mixed greens

1TBS dry toasted pumpkin seeds

1/2 avocado sliced

homemade salad dressing (see below)

Freshly ground black pepper to taste

sea salt to taste

Preparation

poach your eggs

While your eggs are poaching, get a large bowl and put in your greens. Put in salad dressing, at least 1 TBS. Use more if needed. Use tongs to coat the greens with the salad dressing.

Add sliced avocado and toasted pumpkin seeds.

Top with poached eggs.

Add a sprinkle of pepper and salt to your liking.

Homemade salad dressing: olive oil, garlic, minced shallot, Dijon mustard, sea salt, black pepper, other spices to taste. Add 1 TBS of vinegar of your choice to glass jar. Put in 1/2 TBS shallot and shake vigorously. While shallot is soaking, on a cutting board mince or press 1 garlic clove. Add 1/4 tsp salt on top of garlic clove. Use a fork to smash salt into garlic and make a paste. Scrape the paste and put into the glass jar with the shallot/vinegar mixture; stir or shake. Add 3 TBS olive oil, pinch of black pepper, any other spices of your choice, and a dab of Dijon mustard. Shake vigorously again. Taste.

Fall Cleanse Overview 2022

 

This cleanse is based on Ayurvedic tradition, eating simple foods that are easy on your digestion. It is meant to be grounding, calming, and nourishing. Everyday you will eat a diet with whole foods, seasonal veggies and kitchari. This simple diet, with the use of digestive herbs, digestive tea, Abhyanga massage, and ghee, will help your body cleanse, while also releasing stored toxins from your fat cells. Some of the benefits of cleansing are: cleaning your small intestine, eliminating inflammation in the body, boosting your immune system, and resetting your digestion and taste buds.

Why white rice? During a cleanse, white Basmati rice is used because the husk has been milled off to make the rice easier to digest. Brown rice does have more nutrients. However, because the husk makes brown rice much harder to digest, white rice is used during cleansing. Cleansing is a time when we want to aid the body in simplicity and brown rice can irritate the intestinal wall and cause digestive gas or abdominal pain.

The pre-cleanse work begins Thursday, November 24 The first day of the cleanse begins, Monday, November 28.

I recommend using yellow split mung beans.

If you decide to use whole green mung beans, you must soak them overnight before cooking them.

It can be helpful to prepare your food each night for the following day. You will prepare your food for day one on the evening of October 15. You will also prepare your first glass of triphala on the same evening, by putting one teaspoon of triphala in a cup of warm water and setting it in a cool place. You will drink it on Sunday night and then prepare your next cup.

 

Some important reminders:

Get to bed each night by 10 pm. Turn off your screens by 9 pm as much as possible during the cleanse.

Keep a journal with you and write about the emotions that arise as you are not able to reach for a food item for comfort.

Before you eat each meal, take a moment to relax your belly, eat slowly and put your fork down between each bite.

Eat each meal until you are 75% full; if you feel hungry between meals, eat a little more at each meal.

When you are having trouble, email or text me [email protected] or 510-368-3581.

When you need support, text me or email the group and someone might have some helpful input.

Remember that you are doing this with a community of people who will be experiencing something similar.

 

Basic Recipes for Fall Cleanse 2022

 

The following meal plan is based on Ayurveda and simple gluten free, anti-inflammatory, and easily digestible foods. It is a great way to reset the palette. Toxins stored in fat cells will be released. This cleanse supports and cleanses the small intestine. It is optimal if all foods are organic.

Recipes are in alphabetical order; most recipes serve 2-4

Almond Milk (for your porridge)
1 cup raw almonds (make sure you get raw/unpasteurized almonds. Otherwise you won’t be able to slip the skins off)
6-8 cups of water
1/8 tsp of sea salt
1 pitted date
1 TBS vanilla extract (optional)

Put almonds into bowl. Cover with water. Soak for 8-10 hours or overnight in 4 cups filtered water with 1/4 tsp sea salt. Drain off water; take off almond skins; transfer to a blender and add remaining ingredients. Blend for several minutes; until smooth. Pour into jars.
Store in the fridge (up to 4 days).
Drinking nut milks can be an important part of a cleanse for extra protein and sustenance as needed.  Nut milks are grounding and provide easily digested protein.

Cilantro chutney (you can begin using this with your kitchari on day 3)
1 bunch cilantro
1/4 cup lemon or lime juice
1/4 cup water
1/4 cup grated coconut
2 TBS fresh ginger
1 tsp raw honey
1 tsp sea salt
1/4 tsp ground black pepper

Preparation: blend the lemon juice, water and cilantro, until the cilantro is chopped. Add the rest of the ingredients and blend until it is like a paste. This can be stored in the refrigerator for up to one week. For a silkier texture, use only the leaves and not the stalks.

 

Coriander, cumin, fennel, licorice tea (Digestive Tea)
THIS IS THE TEA THAT YOU WERE GIVEN AS PART OF YOUR CLEANSE. IF YOU RUN OUT AND WANT TO MAKE MORE, HERE IS THE RECIPE
1 oz of each of the following: coriander, cumin seed, fennel & licorice root. Mix together in a container. Take a TBS of mixture (1 TBS will make 4-6 cups of tea) and put into tea pot with a strainer so that herbs can soak for at least 10 minutes. Strain and drink as often as you’d like.

 

Detox Dahl Soup

Ingredients
1 tbsp ghee (be generous)
1 tsp turmeric; 1 tsp cumin powder; 1 tsp cardamom powder; 1/2 tsp cinnamon
1 tsp ginger powder;
1 tsp curry powder;
1 tsp sea salt (more if desired)
3/4 cup split mung beans, rinsed and drained
4 cups veggie (potassium) broth
2 bay leaves
1/2 - 1 bunch chard, rinsed and loosely chopped
1-2 cups water

Optional Seasonings to be added on top: extra virgin olive oil, sesame oil, fresh cracked black pepper, sunflower seed snack, cilantro

Preparation: Melt the ghee over a medium flame. Add the spices and swirl for about a minute. Stir in the split yellow mung beans, turn the heat to high and slowly pour in the vegetable broth. Add the bay leaves. Bring it to a boil, cover and reduce heat.

Allow it to gently boil for about 25 minutes. Stir and check your liquid levels. It might need another cup of water. If so, add it now. Cook for another 15 minutes then add the chard. Let it sit on top of the soup to steam. Cook until it wilts, about 5-10 more minutes. Stir the chard into the soup. Taste to check if the beans are cooked through. They will be soft if they are done. When the beans are done, turn off the heat. Remove the bay leaves. The soup should be very soupy (not too thick). Ladle the soup into bowls. Season with a generous splash of olive oil or other optional ingredients.

 

Fermented yogurt takra
1/3 tsp fennel seeds
1/2 c yogurt
1/2 c purified water
1/3 tsp cinnamon
1/3 tsp cardamom
local raw honey added to taste

Preparation: when you wake in the morning, grind the spices into powder and put all of the ingredients together in a large glass jar with a lid. Shake up the mixture and allow it to sit at room temperature for at least three hours and shake a few times during this period. Enjoy!

 

Ginger tea
Take several inches of fresh ginger and peel the skin off. Cut up into pieces and put in pot of water. The more pieces, the spicier the flavor. Bring to a boil. Turn down and simmer. Use a ladle to scoop up the warm liquid into your cup. Drink as often as you’d like.

 

Mint tea
Take a handful of mint leaves and put into a tea pot. Pour boiling water over. Steep for 10 minutes. Strain the leaves. Drink as often as you’d like.

 

Quinoa/rice porridge
1/2 cup rinsed quinoa or basmati rice
1 3/4 cup homemade almond milk (see recipe), divided
1 TBS ghee
1/2 cup water
1/2 tsp vanilla extract
1 tsp flax seeds
1/4 tsp coarse salt
1/4 tsp ground cardamom
1/4 tsp cinnamon
1/4 tsp nutmeg

Preparation: In a saucepan, bring quinoa, 3/4 cup almond milk, ghee, water, vanilla, salt, and spices to a boil. Reduce heat and simmer, covered, until liquid is absorbed, 15 minutes. Remove from heat and let rest five minutes, then fluff with a fork. For each serving, top 1/2 cup quinoa with 1/2 cup almond milk and flax seeds.

 

Potassium broth (veggie broth)
This vegetable broth can be added during the cleanse if you feel like you are needing extra nutrients. You’ll notice that there are not actual measurements, this broth is about proportions of veggies. Get organic veggies.
25% onions and garlic;
25% carrots and beets;
25% greens and celery ;
25% potatoes (any variety)

Preparation: cut all vegetable into chunks. Fill a pot with the vegetables and then fill water so that all the veggies are more than submerged. Add in sea salt, bay leaves, black pepper, ghee to your taste. Boil and then reduce the heat and simmer for 2-3 hours. Strain the vegetables. Use as broth in dahl, kitchari or drink the broth whenever you like.

 

Split Yellow Mung Kitchari
1/2 cup fresh cilantro
2 tbsp ghee
1/2 tsp coriander powder and fennel
1 tsp turmeric powder and cumin powder
6-8 c water
1/2 c basmati rice
1/4 tsp sea salt
3/4 inch of fresh ginger
1 c split yellow mung Dahl beans
1/3 c coconut flakes

Preparation: wash the mung beans and rice separately. soak the split mung dal for a few hours, then drain. put the ginger, coconut, cilantro and 1/2 c water into a food processor or blender and blend until liquified. heat the ghee on medium in a large saucepan and add the blended items, powder items and salt. stir well and bring to a boil to release the flavor. next mix in the rice, beans, and the six cups of water. return to a boil. boil, uncovered for 5 minutes. then cover, leaving the lid slightly ajar. turn down the heat to simmer and cook for 25 - 30 minutes, until rice and beans are tender.

For Dinner: Days 4 & 5 you can add greens and other seasonal veggies in with the kitchari, they can be added in at the end of the cooking process. Make sure veggies are fully cooked. Enjoy!

 

For another version of kitchari, that is traditional to South India, click here

Sunflower seed snack
1/2 tsp cumin seed or powder
1/2 tsp coriander powder
2 tsp ghee
pinch of sea salt & black pepper
1/2 c of raw sunflower seeds

Preparation: place sunflower seeds in iron skilled and dry roast them until they are lightly browned. Remove from heat and mix with all other ingredients. If you need a change, substitute pumpkin seeds.

 

 

Fall Cleanse 2022 Daily Schedule

 

Morning

Before Breakfast: Every morning will begin with putting at least 1 tsp of ghee in your cup of digestive tea (this is the loose digestive tea you received before the cleanse). Be careful when drinking, as the ghee can get extremely hot when placed in the hot tea. Each subsequent morning you can increase the amount of ghee in your morning tea with the maximum amount of ghee being 1 TBS.

Do Abhyanga massage (if time does not permit, do it in the evening). For information about how to do this massage, see the Abhyanga Massage post.

Make time for Movement/Exercise/Yoga/Meditation

Breakfast: When you get hungry, eat your breakfast. You can have kitchari OR porridge. Every meal you eat, eat it slowly, chew well, and eat to 75% full. You will find all of the recipes in the Recipe Post.

 

Afternoon
Before lunch: Every day before you eat lunch, drink some tea. Tulsi tea is a great tea to drink. You were given enough tulsi tea to drink a cup daily throughout the cleanse. You can also drink more digestive tea, mint tea or ginger tea. If you tend to run cool during the cleanse, drink ginger tea. If you tend to run hot, drink mint tea.

Lunch: When you get hungry, eat your kitchari lunch. If you need a break from kitchari, you can add in detox dahl soup. Every meal you eat, eat it slowly, chew well, and eat to 75% full.

Mid afternoon: Drink tea; beginning day three you can add in sunflower seed snacks or yogurt takra. If you find that you are hungry the first two days mid afternoon, eat more kitchari. You can also have a cup of warm almond milk as needed to deal with hunger. Drink slowly

 

Evening
Before dinner: Every day before you eat dinner, drink some tea. It can be the digestive tea, mint tea or ginger tea.

Dinner: When you get hungry, eat your dinner. Day 1& 2 you will be eating kitchari. Day 3 add chutney. Days 4 & 5 you have the option to have kitchari with greens OR roasted veggies with Basmati rice or quinoa. Every meal you eat, eat it slowly, chew well, and eat to 75% full.

If you didn’t have time for Abhanyga massage in the morning, do it in the evening before bed and then take a warm shower or soak in a tub.

Before Bed: every night before bed you will drink the triphala you prepared the night before and prepare your triphala for the next night. Turn off your screens by 9 pm; get to bed by 10 pm.

 

 

Fall Cleanse 2022 Part 2: Therapeutic Purging, Rejuvenation & Food Reentry

Therapeutic Purging: This is an optional part. The castor oil purgation will fully clean the small intestine of toxins and acidic secretions (Liver & Gall Bladder too). It also helps remove any remaining impurities in the blood and strengthens all the metabolic processes. Contraindications: infants, elderly, pregnant or nursing women, dehydration, emaciation.

The Process: On the evening of the purgation, take 2 TBS of castor oil in warm water, 2 and a half hours after your last meal. Place a warm water bottle or heating pad on your abdomen and get to bed early, no later than 10 pm. You might wake in the night with some mild cramping and the need to eliminate. Some time in the night or morning you should have one thorough bowel movement (or even 3 or 4). Sometimes the body is so efficient during the cleanse that there is very little to no significant elimination with the purgation.

Day of Fasting: Liquid fast (potassium broth and tea all day). Require very little of yourself this day and remain restful and calm. Abstain from strenuous activity and limit stimulation. Meditation is good. Eat a meal of kitchari or basmati rice and seasonal veggies for dinner.

Rejuvenation Phase: It is said that anyone can cleanse, but only the wise can mindfully reintroduce foods. You’ve just taken your body on an amazing journey. You’ve eliminated caffeine, refined foods, gluten, sugar, alcohol and meat products. How you add the foods back in, is just as important as the cleanse itself. This phase stabilizes the mind and emotions, builds healthy toxin-free tissue and rekindles your digestive fire. It includes tea, slow reintroduction of foods, and probiotics if desired.

There is a lot to be learned from this process:  Take note of how the body responds to the foods added. How does your digestive system, sleep, skin, nervous system and body overall feel when the foods are added. If there is a food, or group of foods that your body responds to in a negative way, take it out again and wait a little longer and try again. If the problem still arises, you may consider taking it out completely. Be particular about the types of foods you add back in and in what quantities. Enjoy eating a clean diet with high nutrient dense foods.

Food Reentry:
DAY ONE
continue eating kitchari for at least one meal. you can add more vegetables (cooked) & other grains (oats, quinoa, buckwheat, brown rice) & other beans (lentils, chick peas, black beans, white beans). as long as you know your system is fine with nuts, you can add in nuts (almonds, brazil nuts, cashews - raw or lightly toasted), seeds (pumpkin, chia, flax) & honey

DAY TWO
fruits - organic & seasonal & organic eggs (if taking)

DAY THREE
dairy (if taking) - organic & raw if possible

 

DAY FOUR
meats (if taking) - organic only

DAY FIVE
other foods as desired in small quantities to continue observing effects

 

Shopping List for Fall Cleanse

The easiest place to go is a natural foods store since they will have all of these items. Purchase everything organic if possible.

Quantities, where listed, are approximate, and should be sufficient for one participants meals for the entire cleanse.

 

Produce:
_____ cilantro (3-4 bunches - for Kitchari & Chutney)
_____ ginger (2 large pieces)
_____ lemons (enough for 1/4 c juice)
_____ seasonal vegetables
_____ seasonal greens
_____ 4-6 small - medium carrots (if you plan on making the mysore kitchari recipe)
_____ curry leaves (if you plan on making the mysore kitchari recipe)

Potassium Broth (equal parts) -*optional-  (you will need these items if you are planning to fast on the 6th day or would like to drink Potassium broth throughout)
_____ onions
_____ garlic
_____ beets
_____ celery
_____ greens
_____ potatoes (any variety)

Bulk items:
_____ split yellow mung Dahl beans (2.5-3 lbs)
_____ white Basmati rice (5 c)
_____ coconut flakes (2 c)
_____ grated coconut (1/2 c)
_____ raw sunflower or pumpkin seeds (3 c)
_____ flax seeds (for optional porridge)
_____ quinoa (optional - 1 to 3 c - for optional porridge)

Spices:
_____ turmeric (powder or root)
_____ fennel seeds
_____ sea salt
_____ cumin (ground)
_____ coarse sea salt (for optional porridge)
_____ nutmeg
_____ black pepper (ground)
_____ vanilla extract (for almond milk)
_____ cinnamon (ground)
_____ coriander (powder or seeds)
_____ cardamom (ground)
_____ ginger (ground)
_____ bay leaves
_____ black mustard seeds (if you plan on making the mysore kitchari recipe)

Other items:
_____ local honey (raw, if possible)
_____ unrefined sesame oil (for massage)
_____ ghee (or coconut oil) X 2 jars
_____ dates (for porridge or almond milk)
_____ plain yogurt (1/2 c X 2-3 servings)
_____ raw almonds (3 cups for almond milk)
_____ unsweetened almond milk (for optional porridge)
_____ raw nuts/seeds/dried fruit for porridge

 

 

Kitchari Recipe from Mysore India

 

I found this kitchari recipe posted in the Ashtanga Dispatch, it is the traditional method for making kitchari that comes from Mysore, India - home of Ashtanga Vinyasa Yoga. If you've been doing the cleanse for a while and would like to try a different variation for your kitchari recipe, here's one you might like to try.

Recipe

2-4 tbsp Ghee (or substitute coconut oil)

1/4 tsp black mustard seeds

2 tsp cumin seeds

1 tsp turmeric powder

1 inch piece of fresh ginger, grated

optional 1/4 cup curry leaves (in the Bay Area you can find these at Monterey Market; they add great flavor and have good digestive properties)

Optional 1-2 cups of chopped carrots (or use a different easily digestible seasonal veggies)

1/2 cup yellow mung dhal, rinsed

1 cup basmati rice, rinsed

4-6 cups of water (use less water for a thicker dish and more water to make it soupier.)

salt to taste

Optional garnish: try cilantro or lime.

Preparation:

1. In a large heavy pot, heat the ghee on medium-high heat.
2. Add the mustard and cumin seeds. When the cumin seeds turn golden brown, add turmeric, ginger, and curry leaves. Stir till everything is coated (about 15-30 seconds).
3. Add the veggies and mix well.
4. Add the water, rice, dhal, and salt. Bring to a boil, then lower the heat, and cover with a lid. Cook for around 20-30 mins.

Serves 4-5

Triphala

 

   

WHAT IS TRIPHALA? Triphala ("three fruits"), is an Ayurvedic herb originating in India. It acts as a complete body cleanser. Triphala is known as a cleaning agent, including a blood cleanser, and is very beneficial for vegetarians because it does not counteract with a mainly or completely veggie diet. The herb also has a high nutritional value, including high levels of vitamin C. It is used as a gentle laxative, an herb type of intestinal stimulant that works similar to Senna and Rhubarb. It is used in cleanses to help rid the body of toxins.

WHAT ARE THE BENEFITS OF TRIPHALA? Studies suggest that triphala offers antioxidant, bacteria-killing, and immune-enhancing benefits. Scientists have shown that the herbal blend may help keep cholesterol in check. Ayurvedic practitioners often use triphala to promote the cleansing of toxins from the body. It can also help act as a detox or weight loss supplement. It can also help with: constipation, low immunity, fatique, headaches, liver related ailments, and loss of appetite. The benefits of this herb are so well known that a well known Indian saying goes like this: "You do not have a mother? Don't worry, as long as you have Triphala in your life!"

HOW DO I USE TRIPHALA? Triphala is an important component when doing a 5-7 day cleanse. It should be prepared at night and taken once per day before bed. To prepare, take 1 tsp of the powdery herb and place in an 8 oz glass of room temp or warm water and stir. Leave for 24 hours. The next evening, drink the liquid and let the powder remain. Repeat this process each evening. It is not to be used for more than 30 days, or else the benefits will be lessened. If it is desirable to use for a longer period of time, take periodic brakes from the herb for a week at a time.

INTERESTING FACTS ABOUT TRIPHALA. In recent years, a number of research studies have found new uses for this herb, including treatment for various forms of cancer. It is also found to have high antioxidant qualities, and is even useful for treatment against noise and stress induced conditions. Triphala helps in maintaining the proper levels of the cholesterol in the body thereby preventing us from fatal and deadly heart problems. It helps in curbing the formation of low density lipoprotein (LDL).

 

How to Perform Abhyanga Massage

I can't express enough how important this is in your cleansing process. The daily massage helps to ground your nervous system, flush out your lymph system of toxins that get released during the cleanse, and offers you a deep sense of self-care.

Abhyanga Self-Massage is a type of Ayurvedic oil massage which balances the nervous system, helps regulate the appetite, helps move toxins out of the body, strengthens the entire body, nourishes the musculature system, improves flexibility, brings luster to the skin, stimulates circulation, and truly promotes well-being. It’s ideal if this can be performed in the morning. However, if that timing doesn’t work, do it at any point in the day that you can. Evening can be nice, followed by a bath. If you are menstruating or pregnant, it is best not to partake in this type of massage.

Use plain sesame or coconut oil. Feel free to add a few drops of an essential oil that you like into the sesame oil. Warm the oil by placing the bottle in a pot or other vessel containing hot water, for three or four minutes.

1. Remove your clothes and sit on a small stool or on towel placed on the floor. Start by applying oil to the entire body. Once the oil is on the body, you can begin the massage.

2. The massage is performed with the ball and palm of the hand and not with the fingers. Wherever possible, use circular strokes over joints and up-and-down strokes over long bones, moving in the direction of the heart. Use a moderate amount of pressure so that heat is generated from the strokes except over the heart and abdomen where gentler strokes are used. Start with the head and work systematically down the body.

3. Start the massage, by massaging the head, using vigorous and rapid front-to-back and up-and down strokes, as appropriate. Spend between 30 to 60 seconds on the head.

4. Next massage the face and ears, which are massaged by kneading between the thumb and forefinger. Remember to add small amounts of warm oil as needed as you massage each area.

5. Massage the neck and throat areas using up-and down strokes.

6. In a rhythmic, coordinated manner using alternating circular--joints-- and straight--long bones-- strokes, massage the shoulders, arms and hands on both sides of the body. Create your own rhythm. See what rhythm feels right and stay with it throughout the massage of the arms and legs. Remember to massage both the front and back aspects of each arm and include the fingertips and fingernails (important!)

7. Next, massage the chest in a gentle, circular clockwise direction; use about 15-20 strokes. The abdomen is done in about the same manner, using gentle, circular clockwise strokes. Some people like to massage the abdomen with only one hand, others place one hand on top of the other and use two hands--see which techniques you prefer and stay with it.

8. Massage as much of the spine, back and ribs as you can reach.

9. The buttocks can be massaged using a combination of circular and straight strokes.

10. The legs are massaged in a similar manner to the arms, using a set pattern of circular (knees, ankles) and long (long bones) strokes. Use both hands to massage each leg and remember to do the front and back aspects. Add more oil if needed and massage vigorously.

11. Finally we arrive at the feet. The feet are one of the most important areas to massage and should be given a little more time than the rest of the body. Using the ball of you hand, massage the bottom of the foot vigorously for 30 to 60 seconds. The do the same for the top of the foot too. Massage the toes, web spaces, and toenails.

12. The oil should remain on the body for a minimum of 1000 seconds (or about 16 minutes). This is almost exactly how long it takes to do the entire massage, so by applying the oil to the entire body before starting the actual massage, you will easily satisfy this time requirement.

Following the massage, take a shower or bath using little or no soap (make sure the soap is mild if used). The warm water will help the oil more deeply penetrate into the skin and will leave your skin and body feeling nourished.

Adapted from www.niam.com

 

Get Ready for Juice Cleanse 2022

I am so excited to share this experience with you and support you as you prepare your body for the upcoming 3-Day Juice Cleanse.  Not only is the cleanse a time for you to flood your body with nutrients from raw fruits and vegetables, but it is also a great time for slowing down and cleansing the mind through meditation, yoga, turning off screens, getting to bed early, journaling, and mono-tasking (completing one task at a time).

We are just starting come out of a year of shelter-in-place where old habits may have prevailed. We are also experiencing a time of news about relentless racists violence, hatred and social injustices. We are bombarded every day by news and information that is jarring, upsetting, and unrelenting. I encourage you to take a break from the news and social media during your juice cleanse. We are typically multi-tasking through our screen usage, leaving little time for quiet, introspection, and stillness. 

Although you will still be doing your life during the cleanse, look ahead at your schedule and see if there are small things you can clear off of your calendar in order to maximize the benefits of your cleanse.

 

Here are some tips below to help increase the benefits of your upcoming cleanse:

 

1. Simplify: eat simple whole foods during your pre-cleanse.  Make your own food, whenever possible, instead of buying pre-made foods.  Include lots of vegetables, legumes, nuts, seeds, and easily digested grains like buckwheat, quinoa and rice.

2. Increase the amount of water you drink each day. Take water with you wherever you go. For the pre-cleanse time, as well as during the cleanse, drink liquid from glass or stainless steel - no plastic water containers.

  

3. Skip your evening glass of wine and have a cup of warm tea instead.

4. Each night before bed give yourself a foot massage. Take 5 minutes to rub each foot with your favorite lotion or massage oil. This will leave your feet feeling soft and your nervous system feeling relaxed.

 

More information that is helpful to do BEFORE THE CLEANSE:

Add clean foods into your diet for the three pre-cleanse days. You are getting closer to the cleanse. Now is the time to take out foods that are most likely to disturb digestion and create inflammation.  Three days prior to your juice fast, increase the following: fruits, vegetables (cooked or raw), quinoa, yogurt, raw nuts & seeds, rice, herbal tea, fresh juice, nut milk, and almond butter. Decrease caffeine, alcohol, sugar, dairy, meat and gluten.

Take out highly processed foods 24 hours prior to juice cleanse. To ease the transition for your body, avoid preservatives, sugar, gluten, processed grains, alcohol, food dyes, nicotine, and animal products the day before you cleanse. If possible eat fresh fruits, vegetables, seeds and nuts in abundance.

Drink extra fluids leading up to the juice cleanse. Water, lemon water, fresh juices, and herbal teas (nothing with caffeine) are highly recommended.  Make sure and drink at least 8 glasses of water with a minimum of 8 oz in each glass for the three days prior to the cleanse.  If you need to set a reminder for yourself to make sure you get plenty of water in, that's a good idea.  Being hydrated will greatly benefit your juice cleanse.

Know the difference between juices and smoothies. Which is better? Smoothies or juices.  For sure, blending your veggies and fruits in a smoothie is great because you get the whole fiber contained in green smoothies. Whole blended juices are also hugely beneficial to health on an everyday basis. However, during periods of detoxification, cleansing, and illness, juices, both pulped and pulp free, give your digestive process a rest which leaves your body with more energy for detoxification, cleansing, and regeneration. During this three-day juice cleanse you will be drinking juices, not smoothies.

Green Juice                                                    Green Smoothie