Ayurvedic khichari - the ultimate one-pot recipe that restores vitality.
Khichari (or kedgeree) is one of the most nourishing go-to recipes to refuel and maintain wellbeing and is enjoyed by the young, elderly, and frail. Khichari translates to 'mixture' and consists of a combination of rice and lentils (usually mung, but most easy-to-digest lentils will suffice) ginger, and spices, which provide a complete protein meal that serves to restore and reboot energy.
Kedgeree is a modified version of authentic Khichari , introduced to Western cuisine from early colonists who developed a taste for the dish during the British Raj in India. The recipe was modified to include eggs or fish.
Benefits of Khichari
Are you recovering from illness or trying to overcome fatigue and congestion?
Do you suffer from digestive or inflammatory conditions?
Are you concerned about your weight, or looking to make healthier eating choices but unsure where to start?
Introducing Khichari to meal plans will:
remove congestion by eliminating toxins from body tissues
improve digestion and restore regular bowel movements
replenish hydration and fluids, in any season.
provide nourishment when recovering from illness or colds.
support a healthy body weight or weight loss
improve energy and vitality
improves anxiety and restlessness (grounding)
provides a complete vegan protein meal
Wherever you are in your wellbeing journey, introducing khichari to your meal plans will be deeply soothing, restorative, and nourishing. Eating Khichari for dinner will provide a restful night sleep. Healing begins from the inside out.
Seasonal Khichari cleanse
Cleanses are often promoted as a way to reset after a period of overindulging, and introduce healthier meal choices. Seasonal cleanses, often around equinoxes and solstices, are key to regulating vitality and health.
A Khichari cleanse is an eating plan that’s designed to reset your eating habits and give your body a break. It is a gentle way of inviting a cleanse seasonally compared to some of the invasive methods that are promoted (which often lead to auto-intoxication if mismanaged- this means instead of toxins leaving through the bowels, they move deeper into the tissues creating inflammation and triggering an acute reaction).
The cleanse focuses only on a handful of easy-to-digest foods and can be introduced as a way of giving the digestive system a 'break', such as greens and veg.
Authentic Khichari (or congee, kedgeree) consists of simple rice and lentils cooked together, with simple spices that aid digestion and improve energy.
Khichari cleanses are common in Ayurvedic medicine and wellness practices. The food you eat during a Khichari cleanse is hearty enough to give your body the energy it needs to rebalance wellbeing and rest your digestive system.
Easy and simple, authentic homemade Khichari (vegan/vegetarian)
1 cup Lentils (mung or red 'split' lentils)
Red or "split" lentils (they're actually a bright orange color) are different from other types in two important respects. They need much less cooking time (ten minutes), and become mushy, providing a soupy texture. Perfect for children or frail, or sensitive digestive systems.
1 cup Brown rice (soak rice first to remove starch and acidic content)
Ghee (homemade) or sesame oil
Fresh organic ginger (grated or chopped)
Cumin (2 teaspoons)
Turmeric (1 teaspoon)
Himalayan salt or veg stock cube
Spring onions (chopped)
Use an earthen pot, stainless steel deep pot or a slow cooker
Measure a cup of lentils and rice into a pan, wash thoroughly until starch is removed (often seen with red split lentils)
Fill half with water to every cup of lentil and rice, use 4 cups water (double up!)
Begin to heat on a gas stove, or turn the slow cooker on medium setting
Add spices (turmeric, cumin, ginger, curry leaves) to the mixture and bring to boil.
Turn heat low and simmer for 15-20mins.
Add more water if necessary (do not let the mixture dry up)
To a small pan, add a few spoons of ghee or sesame oil, and sautee the onions. Add cumin if desired.
Once golden, pour over the cooked khichari
Serve with corriander and eat whilst warm.
Khichari is served with yogurt in summer and ghee in winter. It can be enjoyed for breakfast, lunch or dinner.
Store khichari in the fridge for a few days ideally needs to be consumed within 24 -48 hours.
Khichari is suitable for cholesterol and blood pressure-lowering meal plans, pre-diabetes or blood sugar balance, and weight loss.
How healthy is Khichari?
Khichdi is a wholesome nutritionally balanced meal. The combination of rice, lentils and ghee provides macronutrients, carbohydrates, proteins, fat and dietary fibre, Vitamin C, calcium, magnesium, phosphorus, and potassium.
Add vegetables to enhance the nutritional value.
Khichari can be used to reset what you’re eating and realign with healthier choices.
I trust the healing properties of khichari will serve your well-being through the seasons.
Wishing you vibrant health, as Mother Nature intended,
If you are eager to get your well-being back on track, complete the self-assessment and take advantage of the free 30min virtual consultation.
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