Recipe for Fall and 2 Upcoming Workshops!

 

Below is a recipe for kitchari, a wonderful dish to have any time and especially during seasonal transitions.  I make it about once a week, and daily when embarking on a seasonal cleanse.  Besides being delicious,  is very easy to digest and nourishing.  It consists of split mung dal and basmati rice with spices.  There are numerous kitchari recipes, and this one is especially good for the fall or Vata time of the year.  Split mung is available at Indian Grocery stores, some health food stores (near me, the Takoma Park co-op has it in bulk), and you can order it on line from various sources, like Banyan Botanicals. The hing (asafoetida) is only available from Indian Stores or on line, like Kalustyans in NY.

 

If you want more information about improving your digestion, I will be offering a workshop called “Ayurveda and Digestive Fire”  through Maria Hamburger’s platform on Sunday, November 14th from 1 to 3.  It will be on Zoom, so please consider joining from wherever you are. Here is the link:  https://mariahamburger.com/yoga-registration%2Fevents

 

And if you want to work on building healthy and strong bones, I will be teaching a workshop through Circle Yoga on Sunday, November 7th from 2 to 4, Yoga for Strong and Healthy Bones.  This workshop will be hybrid, so you can come in person (wearing a mask) or take it from your home on Zoom.  This is for all levels and for those who have taken it before it will be a good refresher and motivator to keep your home practice going! Go to: https://circleyoga.cowtinker.com/om/workshops/yoga-for-strong-and-healthy-bones

 

Please let me know if you have any questions about the recipe or either of the workshops! Hope to see you! dhelfeld@starpower.net

Debbie's Kitchari for Fall

(With Greens, Optional)

½ cup split mung dal, soaked for an hour or more, rinsed several times, and drained

½ cup organic basmati rice, soaked for 10 or 15 minutes, rinsed until water comes out clear and drained

3-4 cups water, depending on the desired consistency

1 small piece of kombu (seaweed)

1 t grated fresh ginger

2 T ghee

1 small onion or 1 to 2 shallots, cut in half and thinly sliced

½ t mustard seeds (omit or reduce for Pitta)

½ to 1 t sea salt (lesser amount for Kapha)

1 ½ to 2 t vata churna

¼ cup chopped cilantro or more or less, to taste

1 to 2 c chopped greens (collards, kale, or/and spinach), optional

Put drained dal with water in a saucepan. Stir and bring to a boil. Skim off the foam on top and then add the rice. Add the kombu, part of the salt and grated ginger. Turn the heat to low, partially cover and simmer until the rice and dal are soft, about 20 minutes. When done, cover completely and turn off the heat. If using greens, add them after 10 minutes of cooking, cover completely and continue to simmer. If using spinach, add after 15 minutes.

Meanwhile, heat the ghee over medium heat in a small frying pan and add the onion. Cook for about 1 or 2 minutes, and add the mustard seeds. Continue cooking, stirring frequently until the onion is lightly browned. Then add the vata churna and the rest of the salt. Lower the heat and stir continuously for about 1 to 2 minutes. Add the spice mix to the dal and rice, mix well, and cook on low for another few minutes, stirring frequently. Garnish with the cilantro and serve.

Note: You can make just the dal and rice, and leave it covered on the stove. Then about 5 minutes before you are ready to eat, prepare the rest of the dish.

Vata Churna

Churna means powder in Sanskrit, and churnas are mixtures of a variety of spices. Grind the spices that are whole (I use an electric coffee grinder that is dedicated to spices), and mix them well with the powdered spices. Store in a glass jar with a tight fitting lid at room temperature out of the sunlight. You can make more or less of the mix, but use the same proportions.

1 T cumin seeds

1 T coriander seeds

½ to 1 T fennel seeds

1 T fenugreek seeds

1T turmeric powder

1T ginger powder

1 t asafoetida (hing)

Grind the seeds and put in a glass jar along with the other spices. Stir to mix and store in a dark place. Use with kitchari, dal, rice or vegetable dishes.