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In my last newsletter, I wrote about the Earth element of late summer and how to nourish healthy digestion on a physical, mental or emotional level. Today I want to offer you my go-to recipe for when I’m craving a simple, nourishing meal that also travels well in a thermos for days you’re on the go.
Introducing, kitchari! Pronounced kitch-a-ree, the name of this dish means “mixture” in Hindi and the name has its roots in Sanskrit, one of the earliest documented languages. Thus making this dish a very classical and timeless meal.
The magic is in the mixing and the melding of ingredients. You know how when your stomach feels queasy you just want to eat crackers or toast? That’s because, in Chinese Medicine theory, the digestive organs love simple, bland and digestible food. Your stomach will always thank you when you’ve cooked food together and allowed everything to simmer together in union.
If your stomach is feeling cranky, one of the worst things you can do is graze on a bunch of different foods that haven’t had a chance to mix or meld beforehand. That’s why buffets and potlucks can be a mess for your belly. Too much variety can be fun, but too much variety doesn’t have a chance to break down without some extra effort on the part of your stomach.
The Earth element channels of the Stomach and Spleen, the digestive channels in Chinese Medicine, LOVE, and even live for, well-balanced one-pot meals. The classic example from Chinese Medicine would be congee, a simple rice porridge to which you can add herbs and vegetables or even meat to create a warming and digestible meal. To be honest, I like congee, but comparatively I LOVE kitchari.
Kitchari is an excellent “mixture” because the ingredients have had time to meld together into a digestible mash that’s easy on your GI system while also tasting great. From what I read online, kitchari is often the first solid food babies are introduced to in India because it is nutritionally-dense and digestible.
In Ayurvedic philosophy, the healing system of classical India, kitchari is said to be a “sattvic” dish meaning that it’s well-balanced, not too spicy or heavy, though if you overeat kitchari you will feel it in your belly as this dish is definitely filling.
Kitchari is a lovely dish because it has protein, some fat (I often use coconut oil to cook my veggies and spices, but the recipe technically calls for ghee–clarified butter) and veggies.
This is the recipe I often use as a base. This may not be the perfect recipe so feel free to google around, but this was one of the first I found when I googled and it seems to work well for me. Every time I make kitchari, I change up the veggies according to what’s in season, what’s in my fridge, and/or what sounds great to my stomach.
I often swap in frozen veggies (spinach or broccoli work great) or grated zucchini are some of my favorites to use here. I always have lentils and basmati rice and some frozen veggies on hand for days when I’m out of meal ideas and want something healthy and hearty.
You can add chicken stock or bone broth if you’re not vegan and you want a warming boost. Mushroom stock is delicious if you’re vegan, though the more random spices you add the less “balanced” the dish might be, as the idea here is to keep it light, plant-based, and easy on your gut.
I’ve made this dish with green and yellow split peas or red lentils because they’re easier to find than split mung dal (split mung beans) which are the traditional legume used. You could probably use brown lentils or french lentils but give them way more time to cook. And no matter what, make sure your lentils are cooked!
Near the end of the cooking time I check often for doneness of the split peas/lentils and I keep adding water as needed. You don’t want half-cooked lentils for the benefit of your belly. When reheating kitchari, add some water as it does dry out in your fridge.
Part of the fun of this dish is that once you get the basic ratio of lentils, rice, veggies and water you can play with the spices, the vegetables and the base to make it your own every time.
As the weather starts to eventually shift towards the cooler days, adding in more cooked food will be easier for your digestion, and cooking your food in one pot will give your meal a quality of union.
Have you tried kitchari? What do you think? Reach out and let me know.
Need a GI reset? Feeling anxious or overstuffed? Check out my google reviews, many of which are about digestive health or anxiety, two of my practice specialities.
Are you looking to access your rest-and-digest parasympathetic nervous system? My autumn restorative yoga workshops are coming up in-person at Studio 34 Yoga. Two dates, same event. No yoga experience needed! Register early to secure early bird pricing.
Have questions about how acupuncture can help you heal? Reach out to schedule a free consult, or to setup an appointment.
Lots of Love to You and Your Belly,
Monica