SuperFoods Spotlight: Kitchari, The Healer from India
“Worries go down better with soup.” ~Jewish Proverb
“Food is our common ground, a universal experience.” ~ James Beard
“Good Food is Wise Medicine.” ~Alison Levitt, MD
What do you do when life seems to be throwing one curve ball after another?
The last few weeks have been more stressful than I’d like. Living in a new city can bring about a lot of new experiences. And even though life is good, stress can come in many forms. My pattern when stressed is to rest more and eat well. Rest is an ideal way for the body to naturally restore itself. And good, high-vibration food is the fuel that allows this to occur.
My go-to when feeling under the weather, stressed out, unsure of my next moves, or out of balance in any way is Kitchari (kit-cher-ee).
Ayurveda is the medical system of India. Specifically translated to “The Science of Life”. Extensive and all-encompassing, this medicine includes everything from food to emotions to personality types to the ideal exercise routines and foods for each body type, to destiny and career and relationships and navigation of life as a whole.
I will go into more depth about Ayurveda in a future blog post, but I just wanted to share with those who may not be familiar with this term, what it entails in a very basic way. I am fascinated with this medicine and was blessed to study in India with Dr. Gupta a few years back. Food is used as medicine in India and that is what I want to convey to you here. Each ingredient of Kitchari is used to heal specific areas of the body, bringing overall wellness to you: mind, body, and spirit!
Fifteen years ago while wearing a halo after breaking my neck, I was exposed to the healing powers of Kitchari, a superfood soup from India. In acupuncture school, my friend, Rama, recommended it to me, along with bone broth, to heal my bones, balance my body and smooth my liver QI (energy). Since then, I have made this dish often, and each time I am filled with new ideas and creative downloads as my body is drained of what it does not need.
The ingredients are fairly simple and easy to find. Once the recipe is made a time or two, I found I could get more creative with the spices, adding what would most benefit my body in the current moment.
Kitchari: a healing tradition from India
Gather these Ingredients:
- 1 cup soaked mung beans
- 1/2-1 cup quinoa (your preference)
- 3-6 cups water (depending on how “soupy” you like it)
- ghee (made with a stick of butter OR purchased from a store; Flora Ex Machine is a great brand, to be purchased online)
- ground turmeric
- ground cardamom
- ground coriander
- ground cinnamon
- olive oil or flax oil (optional, drizzled on top after serving)
Follow these Steps:
- Soak mung beans overnight or preferably multiple nights, rinsing in a colander each day and refilling with water until the mung beans open up and begin to sprout. This allows for a shorter cooking time. If you have no time to sprout increase cooking time accordingly.
- In a large pot, fill with 3-6 cups of water (more if you want Kitchari soupier), and bring to boil
- Place sprouted mung beans in water and as water returns to boil at high heat, then turn to low heat to simmer for 15 minutes
- Add 1 Tablespoon of ghee (sparkles begin to appear) (see note below- item number 11)
- Add spices: (recommended) ground turmeric, ground cardamom, ground coriander, and ground cinnamon. Feel free to get creative with these spices based on your knowledge of using these spices as medicine for your beautiful body. I often use a large number of spices and cook like my grandmother, who used her intuition instead of specifically measuring, but if you need measurements, I recommend 2 teaspoons of each spice to begin. I often use more than this.
- Lastly, I add the quinoa so that it remains a bit crunchy and does not get mushy in the Kitchari. This is my preference but use your taste. You’re welcome to add the quinoa after step 3 listed above if you’d like it to be more “cooked” or soft.
- Allow the ingredients to integrate, stirring occasionally. I often set a timer for another 10 minutes at this point.
- Taste-test the Kitchari to see if it needs something added. Sometimes I like to add more ghee if I need more nourishment and healthy fats in my diet. Other times, I add more turmeric if I am attempting to reduce inflammation in my body. You get the idea…
- Serve in a small bowl. I often add flax oil on top, as another opportunity to get flax into my diet. I find the simplicity is what the body needs to reduce the stress response.
- Side note: Traditional Kitchari recipes often call for longer cooking times.
- You are also welcome to make your ghee by following this recipe: Use a stick of butter in a separate small pan, turn up the heat, and let the butter melt. A foamy layer will appear, scrape this off and discard. What remains is the pure form, which is ghee. There are great recipes and directions online. Find by researching traditional Ayurveda ghee recipes.
Although Kitchari is great for the body during each season, as its healing power can balance us mentally, emotionally, and physically. But it’s actually in the hot, summer months when its true nature and intention shine the most.
Learn the Benefits of these Foods:
–MUNG BEANS: In Traditional Chinese Medicine, mung beans are great for our spleens. In the Five Element theory, the Spleen is associated with late summer and therefore these tiny, magical green beans were created to heal us by draining excess water and dampness from the body. This dampness is said to create stagnation in the river of water and energy running through us from head to toe.
The humid, damp weather primarily experienced in the summer months can get stuck within us. Over time this minor block can grow and cause deeper obstructions of phlegm (which is damp and stagnated for a long period). Whereas Damp is water, phlegm is sticky and difficult to move and remove.
Mung beans prevent our bodies from holding onto this excess water, so naturally, the puffiness, heaviness, or feelings of being weighted down can all be removed just by enjoying a beautiful meal of Kitchari!
–QUINOA: “Quinoa was an important crop for the Inca Empire. They referred to it as the ‘mother of all grains’ and believed it to be sacred” (healthline.com).
Can you taste the sacredness of quinoa? I believe I can. I believe all whole food is sacred as it comes from Mother Earth, but something about quinoa… tastes ancient to me. Like each tiny nugget contains great information, passed down from generation, like gold. I love to add it last and at the very end of cooking the Kitchari because its “crunch” seems to unravel this wisdom with each bite. I love the multicolored quinoa (red, white, black) because, in combination with the green and white of the mung beans and the yellow tint of the Turmeric, this dish becomes a rainbow of earthy colors, textures, and smells.
I began eating quinoa 20 years ago as I was a vegetarian looking for additional protein sources and quinoa was mentioned as being higher in protein, especially than other grains. And its anti-inflammatory properties highlight the fact that it fits right in with the spices listed below. It’s great to soak and sprout this grain to remove phytic acid content. And as with Ghee, its benefits and properties are endless. A superfood in its own right: sacred. mother. ancient. gem.
–GHEE: One of the reasons I began consuming ghee was to heal and nourish my brain and spine post-car accident. I learned about Ghee from my friend Rama. I used to make my ghee, which is very easy. But today I often purchase it at a healthy market. I love Ghee that is whipped and oftentimes with added superfoods, the health benefits skyrocket.
But for this recipe, I often use the basic form of ghee, not to detract from the lovely spices and soaked beans of the Kitchari. Ghee has so many benefits, too many to share here, but feel free to begin branching out and using it not only in dishes prepared at home but also on your skin.
Its positive effects on brain development, protection, and nourishment can be great for children and adults alike. With this benefit, ghee is also wonderful food for nourishing the nervous system and bringing a more calm, centered demeanor to our spirit. Also, the physical, mental, emotional, and spiritual balance it provides is unmatched.
It can be used for cooking when a high smoke point is called for. Oftentimes olive oil is not ideal for high smoke point meals, but ghee would be a great replacement in this scenario.
Ghee’s ability to deeply cleanse and nourish our digestive systems is golden. The digestive system is our second brain and is also where our immune system lives. So using Ghee for this function alone is a great reason to include it here! This section is shared with love from consciouslifefstylemag.com.
–TURMERIC: Turmeric is one of my favorite spices to use on just about everything because of its known anti-inflammatory properties. I love the yellow color and when making superfood bites for long-distance runs, I love to use Turmeric to make the chocolate color more appetizing by adding a pop of yellow.
More than that the Curcumin, which is the most important aspect of Turmeric, has been a supplement I’ve found to be incredibly helpful to cut inflammation after endurance sports. So to use Turmeric as a way to heal through food is genius.
It’s been said we need to add black pepper to turmeric when cooking so that its best properties can be absorbed and used in our bodies.
Not only is Turmeric a great anti-inflammatory compound, but it also has the benefit of being high in antioxidants as well and is great at fighting the free radicals we encounter in our environment each day.
–CARDAMOM: When I traveled to India, we visited a Cardamom Plantation in Kerela, Southern India. It was so beautiful. Cardamom is a very important spice there. It comes to ground, as we used in this Kitchari recipe, and also in pods which are great as a snack, to cleanse the breath and aid digestion.
Cardamom is one of my favorite spices and its benefits seem endless. A few of the major ones will be listed here.
It’s a great detoxifier for the body and tissues, as well as benefiting the heart and calming the shen or spirit. Because it’s a great detoxifier, it can aid in weight balancing for the body.
Just like all the other spices mentioned here, Cardamom is a great anti-inflammatory spice, regulates blood sugar, and helps to reduce pain caused by spasms of the muscles. Side benefits include improved dental hygiene and sex drive.
–CORIANDER: The Times of India (timesofindia.com) mentions Coriander, just like Turmeric, is anti-inflammatory, as well as balances menses, improves eye function, increases good cholesterol, lowers blood sugar levels, and improves memory.
One of the main reasons I like to use it in this recipe is to balance the digestive system, which is also the second brain, and the immune system.
–CINNAMON: One of the most often quoted benefits of cinnamon is in the regulation of blood sugar.
The primary reason I love to use it in Kitchari is for its ability to supply increased oxygen to the muscles of athletes, and it’s also an anti-inflammatory spice, thereby reducing pain and discomfort for those participating in sports or those with arthritis or other chronic pain issues. Both of these benefits are prized for long-distance runners and endurance athletes.
In addition, it’s mentioned Cinnamon has antioxidant properties, which inhibit the nasty free radicals from creating havoc on the body.
–FLAX: Over the years, my naturopathic physician has recommended the inclusion of flax in my diet. I often use flax oil because I would rather include something in the form of food rather than a pill my body has to work extra hard to dissolve, process, and efficiently use. They say consuming anything in liquid form is much easier to digest and absorb, so flax oil was a no-brainer. You can also use the seeds, as well as ground them fresh for immediate use.
Flax is a great addition with a basic flavor, never overpowering in any way. And I love the way the sparkles appear on the Kitchari as the flax oil is drizzled on top in my bowl after serving. Flax oil does not need to be heated; this will destroy its healing properties.
For me, the main reason I use this superfood is its digestive healing properties and high fiber content. If we can keep our gut in check, I believe the rest of the body and its systems will follow suit.
So…I’d LOVE to hear from you!
Did you make Kitchari today? What do you think? What is your favorite spice and superfood right now? Tell me all about it, I would truly love to connect with you!
Click on “Contact” above and fill out the short form. OR send a shout-out to micah@thebohemianathlete.com.
***As an aside….Sometimes I believe humans begin to think recipes and conversations like this can be so simple that they are not important or powerful or worth our time to have… but I beg to differ!
I believe if we connected more over the simple but profound conversation surrounding food and how to heal ourselves and each other with food, we would all be kinder, more productive, and more efficient in life. Not only more aware and present with our families, and our children, but much more aware and kind with ourselves*.
So, join me in this conversation! I’d be so honored to meet you along the path and talk gardening, food as medicine, and what YOU LOVE to do to heal yourself so you can show up fully for others each day.
YOU ARE AMAZING! Don’t ever forget it!
If you’d like more information about working with me one on one, click “Work With Me” at the top of the page. You’ll see several programs I currently offer. Of course, you’ll receive the most detailed information and descriptions during our intro consultation. Email me to schedule an introductory chat today, and we will find the fit that is best for your needs, and your goals.
I love working with women one-on-one. I often find my clients come in for one thing, but as the weeks go on, the focus begins to shift as that deeper awareness and clarity begins to bubble up to the surface. I love this process! Watching hearts begin to open, eyes begin to see.
Let’s go get your dream, girl! But first… coffee! Let’s meet for coffee and a consult and create a game plan. No pressure. Super simple. Very straightforward. So. Much. Fun.
I look forward to meeting you!
With SO MUCH LOVE, light, and abundance,
Micah
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