A Traditional Ayurvedic Dish: Kitchari

Cooking is a beautiful, grounding ritual in itself. Kitchari balances all three doshas, is easy to digest giving our digestive system a much needed pause, the rice and lentils form a complete protein, and the high fiber content helps remove toxic build-up from our intestines. Digestive issues are inextricably linked to our immunity.
This warming Ayurvedic porridge is filled with immune boosting, delicious spices and easeful nourishment. It is often used as a reset or cleanse (panchakarma) and can be eaten for breakfast, lunch and supper.

Kitchari
(adapted from https://realandvibrant.com/healing-ayurvedic-kitchari/)

Kitchari, also called Khichdi, is a traditional Ayurvedic dish made with a mixture of yellow split mung beans, Basmati rice, and spices.
Prep Time: 5 minutes — Cook Time: 35 minutes — Total Time: 40 minutes

Ingredients

• 1⁄2 cup moong dal split mung beans

• 1⁄2 cup Basmati rice

• 4 cups water

• 1 tablespoon coconut oil or avocado oil for vegan-friendly

• 1 teaspoon cumin seeds

• 1⁄2 teaspoon minced fresh ginger or a pinch of ground ginger powder

• 1⁄4 teaspoon ground turmeric

• 1 teaspoon sea salt

• 1⁄4 teaspoon black pepper

• Optional: seasonal veggies. Root veggies are perfect here for fall, they add more

grounding energy (carrot, parsnip, turnip, squash, sweet potato, etc.).

For Garnish:

• 1⁄2 cup chopped fresh cilantro

• shredded coconut

• slices of lime or lemon

Instructions

1. In a medium bowl, combine the rice and moong dal. Pour enough water to cover

the mixture and soak for 15 minutes. After 15 minutes, pour the mixture into a fine

mesh strainer and rinse with cold water until it runs clear.

2. Warm the oil or ghee on medium-low heat in a medium pot. Carefully add the cumin

seeds and let them cook for about a minute until the seeds start to brown and

become fragrant. Add the ginger and ground turmeric.

3. Add the rice and dal mixture into the pot. Add any chopped root vegetables you’re

using. Season with sea salt and black pepper. Stir and add the 4 cups of water.

4. Increase the heat to medium-high to bring the mixture to a gentle boil. Turn the heat

down immediately to a gentle simmer. Simmer for 30 minutes, uncovered, stirring

occasionally until you get a porridge-like consistency. It should be soft and creamy.

5. Taste the kitchari to make sure the texture is soft. If not, you may need to let it cook

a little longer. Turn off the heat and adjust the seasoning, if needed, and stir again.

Serve or cool down completely and refrigerate in a sealed container for 3 days.

Notes

• Split mung beans: Also known as moong dal, these beans can be challenging to

• find in most grocery stores. I buy organic moong dal from Amazon here.

• To store: Allow it to cool down completely before placing it in an air-tight glass

• container for 2 to 3 days in the fridge.

• To freeze: Store in a freezer-safe container for up to 2 months. Be sure to thaw

• before reheating it.

• To reheat: Warm on the stovetop. Stir it with a small amount of water, about 1⁄4 cup

• of water for every cup of kitchari, to get the porridge-like consistency.

Nutrition

Calories: 210 kcal | Carbohydrates: 34g | Protein: 8g | Fat: 4g | Saturated Fat: 2g | Cholesterol:

10mg | Sodium: 604 mg | Potassium: 36mg | Fiber: 3g | Sugar: 1g | Vitamin A: 50 IU | Calcium:

29mg | Iron: 1mg

Almond Flour Oatmeal Cookies

Almond Flour Oatmeal Cookies (Vegan + Gluten-Free)

Super easy vegan cookies ready in under 30 minutes? Yes, please! Customize with nuts, or omit chocolate (why?) and add dried fruit of choice!

Servings: 26
Adapted from author: Gwen Leron

Ingredients

• 1 tbs ground flax seeds

• 3 tbs water

• 1 ½ cups almond flour (NOT almond meal)

• 1 ½ cups rolled oats

• 1 tsp ground cinnamon

• ¾ tsp baking soda

• ½ cup vegan butter (room temperature)

• ⅓ cup light brown sugar, packed

• ⅓ cup granulated cane sugar

• ½ teaspoon salt

• 1 teaspoon vanilla extract

• ⅔ - ¾ cup chocolate chips

Directions

• Preheat oven to 350°F (177°C).

• Line cookie sheet(s) with parchment paper.

• Prepare your flax egg by whisking together ground flax seeds and water. Set aside to thicken.

• In a medium bowl, whisk the almond flour, rolled oats, cinnamon, and baking soda together.

• In a large bowl, beat the butter, brown sugar, sugar, and salt until blended and creamy. Add flax egg and vanilla extract, and blend.

• Add the almond flour mixture to the butter mixture and mix.

• Add chocolate chips and stir until they have combined evenly with the dough.

• Form to desired size (I used a 1/8 cup to form the perfect cookie size).

• Bake for 10 minutes if you want soft, chewy cookies or bake for 12 minutes if you want crisp cookies.
  

Vegan Currant Cardamom Scones

Happy Vegan Day! With the cold weather around the corner, a cuppa tea and a delicious scone can brighten any grey day. This easy recipe can be adjusted to what you have in your pantry. Cardamom, cinnamon and nutmeg are such warm spices, I couldn’t resist and currants are just a less obnoxious raisins, but feel free to use your faves!

Vegan Currant Cardamom Scones

Adapted from TheMostlyVegan

Makes 8 scones

Ingredients

2 cups all purpose flour
½ cup organic cane sugar
½ cup coconut oil (solid & chilled)
¾ cup oat milk
½ cup dried currants
1 teaspoon cardamom
½ teaspoon cinnamon
½ teaspoon nutmeg
3 teaspoons baking powder
½ teaspoon sea salt
½ teaspoon vanilla extract
1 tablespoon melted coconut butter
Sprinkling of sugar

Instructions

Preheat oven to 400 F.
-Combine flour, sugar, cardamom, baking powder, and salt in a large bowl and whisk together. Add solid coconut oil and, using a fork (or pastry cutter if you have one), cut the coconut oil into the dry ingredients until the mixture begins to form fine crumbs.

-Whisk together the vanilla extract and plant-based milk then add to the flour mixture, along with dried currants and stir until the mixture forms a soft dough and no longer sticks to the sides of the bowl (add additional almond milk 1 tablespoon at a time if your dough is too dry and crumbly). Turn the dough out onto a parchment lined cooking sheet sprinkled with flour and shape into a circle, and cut into 8 triangles and gently separate scones, giving them enough room to spread out as they bake. Brush with coconut butter and sprinkle with sugar.

-Bake for 20 -25 minutes, until golden and edges begin to brown.

-Remove from oven and cool on a wire rack.
Enjoy!