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Basic Kichari Recipe
(For Stovetop, Rice Cooker or Crockpot cooking)
Makes 3 -4 meals

• ½ Cup Yellow Mung Dal
• ½ Cup White Basmati Rice
• 1 tsp mustard seeds
• 1 tsp Cumin powder
• 1 tsp Coriander powder
• ½ tsp Turmeric powder
• 2 tsp grated Fresh Ginger (optional)
• 2 tsp Lemon Juice
• 3 - 4 Cups of water
• 1 to 1 ½ Cup of chopped Vegetables of your choice
• 1 Tbsp Ghee
• ½ to 1 tsp Salt

The absolute best way to get a flavorful Kichari is to sauté the spices in ghee first. In a 4 Qt pan, heat the ghee; add the mustard seeds. Continue to heat until seeds pop.

Add the other spices and sauté until their fragrance awakens.

Add the fresh ginger. Then, add the beans and the rice in that order. Sauté for a while.

When all ingredients have been infused with the flavor of the spices, add the water or preferably vegetable broth and turn heat to Medium High.

Once the water starts boiling, immediately
reduce the heat to Medium Low.

This step is important as cooking beans in high heat may harden them and it may seem as if they will never cook. Once you’ve reduced the heat, add the veggies of your choice.

Cooking time will vary depending on source of heat, altitude and choice of vegetables. It should be anywhere from 30 to 45 minutes.

Add the salt, lemon juice and freshly chopped cilantro before serving.

OPTION 2 (Rice Cooker Method)
Put everything in the rice cooker. Add the water and let cook its course. It usually shuts itself off in about
20 minutes. The consistency is generally soft and the mushy side.

OPTION 3 (Crockpot Method)
Put everything in the Crockpot. Add the water and let cook 4 to 6 hours depending on the Crockpot
setting (some have low, medium and high). It most likely will end up in a mushy consistency.

Thermos Kichari

• 1 Tbs. Ghee
• ¼ - ½ tsp ground cumin
• ¼ - ½ tsp turmeric powder
• 2 ½ cups water
• ¼ cup organic basmati rice
• ¼ cup organic split mung dal
• 1-2 cups fresh organic vegetables in bite sized pieces
• 1 tsp coriander seed powder
• ¼ tsp rock salt

*You’ll need a good quality 1 quart or 1 liter thermos food jar that can hold the heat.

Fill thermos with very hot water to pre-heat. Let stand while cooking.
Rinse dal and rice until water runs clear.
Set aside.
Sauté cumin and turmeric in ghee.
Add water, rice, dal and vegetables.
Bring to a boil.
Cover and simmer for 5-7 minutes.
Turn off heat and add coriander and salt.
Immediately pour the mix into the food jar. Close the thermos and let sit for about 4 hours.



• 1 Cup Green Mung Beans (soaked overnight)
• 3-4 Cups water or vegetable broth (see recipe for Mighty mineral broth)
• 1 Tbs. Ghee
• 1 tsp. Mustard seeds
• ¼ tsp. Hing (Asafoetida)
•1 tsp. Turmeric
• 1 tsp. Cumin Powder
• 1 tsp. Coriander Powder
• 1½ tsp. Salt
• 2-3 fresh Curry Leaves (can only be found in Indian grocery stores) (optional)
• 1" piece of chopped fresh Ginger
• 2 tsp. Lemon or Lime Juice

Soak the mung beans overnight in water.
Drain the mung beans and rinse them under running water. Set them aside.

Measure all your spices except mustard seeds in a small dish and set aside.

In a large and deep saucepan, heat the ghee and add the mustard seeds.

When the mustard seeds pop, add the remaining spices. Mix well until the flavor of the spices has really awakened without burning them. Then, add the beans to the saucepan.

Sauté for another minute then add the 3-4 cups of water or broth.

Once the water starts boiling, immediately reduce the heat to Medium Low.

This step is important as cooking beans in high heat hardens them and it may seem as if they never cooked even after 90 minutes.

At this point add other ingredients (veggies of your choice).
Cooking time will vary depending on source of heat, altitude and choice of vegetables but it should be anywhere from 30 to 45 minutes. The beans should be soft and break apart easily. Add the salt, lemon juice and freshly chopped cilantro before serving.

VARIATION 1: For an amazing taste, you can finely chop 1 carrot, 1 parsnip, ½ an onion, 1 Tbsp of fresh ginger and add them to the ghee and spice mixture. Sauté them for a while until they become soft and infused with the flavor of the spices and ghee. (When you’re not on the cleanse or ghee oleation, you can add a little bit of coconut milk at the end of the cooking to make it more nourishing.)

VARIATION 2: Take a handful of cilantro leaves and coconut flakes with 1 Tbsp of freshly chopped ginger. Throw in a blender with ½ cup of water or fresh coconut milk. Add this mixture to your soup during the cooking process. It brings a lovely fresh taste and is soothing to the digestive tract.

Mung Dal with Carrots

• ½ cup mung dal (rinsed & soaked)
• 1-3 tsp oil/ghee
• ¼ onion, diced
• 1 tsp mustard seeds
• 2 carrots, washed and diced
• 2 cups water

Heat ghee in sauce pan with mustard seeds.
When mustard seeds pop, stir in onions.
Cook until translucent.
Add in mung dal, carrots and water.
Simmer 30 minutes or until dal is soft.
Add salt to taste.

Kale with Sunflower Seeds

• 1 bunch kale, chopped
• 2 Tbsp sunflower seeds, roasted
• 1-3 tsp Bragg’s amino acids or Tamari
• 1-3 tsp oil/ghee

Steam kale.
Combine oil/ghee and Braggs and roasted sunflower seeds.
Stir to coat.

And it’s ready to serve!

Recommended Breakfast Cereal

Soak ingredients below in 2 cups of hot water overnight.
Cover with a lid.

• 1/3 C of whole oats
• 1 Tablespoon of Lemon Juice
• 1 tsp of ground Cardamom
• ¼ tsp ground Cinnamon
• ¼ tsp of ground Ginger
• 1 Tablespoon of ground flax seeds
• 2 dates or 3 figs

Handful of mixed dried fruits (raisins, cherries, cranberries, blueberries, apples, etc)
In the morning, warm up the mixture. This breakfast is great any day of the week.

The soaking process awakens the grains and makes them more digestible. The spices kindle your Agni and the stewed fruits will be the sweetening and nourishing agents.

It is important to not overdo the dried fruits during a Cleanse Week, especially during the internal oleation with ghee.

Mighty Mineral Broth*

• 1 pound carrots (can use ½ carrot tops. Cut into 3 inch pieces)
• 2 Medium yellow onions (unpeeled, cut into quarters)
• 1 large Leek (cut into thirds- use both white and green parts)
• 1 whole celery bunch including the heart (cut into thirds)
• ½ Bunch of Flat leaf parsley (or Cilantro, basil, thyme, oregano)
• ½ Cup Shiitake mushroom with stems (or use dried ones)
• 1 Piece of Kombu Seaweed
• 4 Cloves of garlic (unpeeled, halves)
• 5 Medium red potatoes with skins (quartered)
• 2 Medium Japanese or Hannah Sweet Potatoes (unpeeled, cut in 2 inch chunks)
• 1 Medium Garnet Yam (unpeeled)
• 2 Bay leaves
• 12 Pepper corns
• 4 Whole Allspice or Juniper Berries

Wash Vegetables, chop in large 3 inch pieces, leaving the skins on. Put crunchy vegetables into a large heavy pot first. Add the leafy vegetables, herbs, mushrooms and seaweed.
Cover with water, leaving 2" at the top.
When the boiling starts, bring down to simmer for 4 hours for full flavor.
When cooled off, strain the mixture through a large colander on top of another pot or mixing bowl. The broth will be a smooth liquid.
Refrigerate or freeze if not using within a few days.

This wonderful broth can be used for all of your cooking dishes in place of water. It is a nourishing beverage to replenish your electrolytes throughout the day.

*This recipe was adapted from Ed Bauman and Rebecca Katz and provided by Eva Tobie, Therapeutic Chef of Health and Happiness Cooking classes.

Great fun classes loaded with information and learning.
Eva can be reached at eva.tobie@gmail.com

Digestive Teas

Savory: Fennel, Cumin, Coriander

Take 1 tsp each and place in 1½ cup cold water.
Bring to boil.
Remove from heat and let cool to drinking temperature.
Strain and drink after meals.

Sweet and Warm: Fresh ginger, Fennel

Take a nickel size piece of fresh ginger and 1 tsp fennel.
Mince ginger.
Add herbs to 1½ cup water.
Bring to a boil for 5 minutes.
Remove from heat.
Let cool to drinking temperature.
Strain and drink after meals.

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