Recipes for the Cleanse

Remember that your food will absorb the energy of your mindset and state of being while you are cooking. You can assist your healing process by bringing good intentions and a sense of presence into your kitchen.

Simple Oatmeal

Kitchari is traditionally eaten three times a day during an Ayurvedic cleanse, but this simple oatmeal recipe is a good alternative if preparing kitchari before breakfast is not realistic for you. This recipe can also provide a helpful break from the kitchari monodiet—which is especially important if you tend to tire of similar foods easily.

While fruit and grains are typically considered a poor food combination, oats are a particularly light grain and are generally quite digestible. The taste profile of oats also has a lot in common with these particular fruits, which makes them more compatible.

In addition, when fruits and oats are cooked together, their more diverse qualities are able to mingle in a way that further improves their digestibility.

Ingredients

  • 1/2 cup dry rolled oats

  • 1 1/2 cups water

  • 1/4 cups raisins

  • 1/2–1 cup fresh apple, apricot, peach, or pear (cut into small pieces)

Optional Warming Spices

Directions

Combine the raisins, cut fruit, 1 cup water, and any desired spices in a small saucepan and bring to a boil on medium-high heat.

Reduce heat and simmer for ten to fifteen minutes, or until the fruit is tender and well-cooked (apples may take a tad longer).

Add the oats, the remaining 1/2 cup of water, stir, and return to a boil.

When the mixture boils, stir thoroughly, remove from heat, cover, and let stand for five to ten minutes, until the oats are soft and the water is absorbed. Cool and serve. 

Tridoshic Kitchari

Kitchari is a stew-type meal that is prepared from basmati rice and split mung dal. During a cleanse, appropriate vegetables provide texture, flavor, and an important source of fiber.

Kitchari is very easy to digest, which makes it a wonderful food for any cleansing regimen. It allows the digestive system to rest, allocating extra energy to the body's natural detoxification processes.

The quantities in this recipe provide a good starting point for a day's supply of kitchari, but as you learn your preferences and habits, you are welcome to adjust the quantities to better fit your needs.

Feel free to make any ingredient adjustments to adapt this recipe to your own unique needs. For example, you may want to use another grain in place of basmati rice or coconut oil instead of ghee.

Ingredients

*Spice Mix

If you'd like to create your own spice mix for kitchari, follow this recipe. Or, you can save time with our ready-made Kitchari Spice Mix.

  • 1/4 teaspoon black mustard seeds

  • 1/2 teaspoon cumin seeds

  • 1/2 teaspoon turmeric powder

  • 1 1/2 teaspoons coriander powder

  • 1/2 teaspoon fennel powder

  • 1 pinch hing (asafoetida)

  • 1 teaspoon fresh grated ginger

Directions

Soak the split mung dal overnight (or for at least four hours).

Strain the soaking water, combine with the rice and rinse the mixture at least twice, or until the water runs clear, and set aside.

In a medium saucepan or soup pot, warm the ghee over medium heat. Add spice mix (see recipe on back of spice mix for quantity.)

Stir the rice and dal mixture into the spices and sauté for a few moments, stirring constantly.

Add the 6 cups of water, turn heat to high, and bring to a boil.

When the soup comes to a boil, stir in the salt, reduce heat, cover, and simmer for about forty minutes.

Meanwhile, cut your vegetables into small, bite-sized pieces. About halfway through the kitchari's cooking process, stir in the vegetables and allow the stew to return to a boil.

Continue to simmer until the rice, dal, and vegetables are fully cooked. Remove from heat, cool, and serve.

Note: some vegetables, such as sweet potatoes and winter squash, might require more cooking time and may be added earlier, if necessary.

Aim to have very little water remaining when finished. The consistency should be that of a vegetable stew as opposed to a broth. While you want the beans, rice, and vegetables to be thoroughly cooked, excess water and over-stirring can cause the ingredients to become thick and gummy.

Garnish the kitchari with your choice of fresh cilantro, coriander chutney, and sesame chutney. Enjoy!

Fresh Coriander Chutney

This tridoshic recipe from The Ayurvedic Cookbook by Amadea Morningstar is very tasty and is especially useful for reducing excess pitta.

Ingredients

  • 1 bunch (1/4 pound) fresh coriander leaves and stems (also known as cilantro or Chinese parsley)

  • 1/4 cup fresh lemon juice

  • 1/4 cup water

  • 1/4 cup grated coconut

  • 2 tablespoons fresh ginger root, chopped

  • 1 teaspoon barley malt or raw honey

  • 1 teaspoon natural mineral salt

  • 1/4 teaspoon fresh ground black pepper

Directions

Blend the lemon juice, water and fresh coriander until the coriander is chopped. Add the remaining ingredients and blend until it is like a paste.

Use sparingly. This chutney can be stored in a covered container in the refrigerator for up to one week. For a silkier texture, use only the leaves and the tops of the fresh coriander stalks.  

Sesame Seed Chutney

This tridoshic recipe from Ayurvedic Cooking for Self-Healing by Usha and Vasant Lad is especially good for people with vata and kapha imbalances. Reduce cayenne pepper to 1/4 teaspoon if there is any pitta imbalance, or eliminate it entirely.

Ingredients

Directions

Blend ingredients together and garnish kitchari with about 1 teaspoon of the mixture.

Alakananda Ma's Rehydration Tea

This delicious recipe has been provided courtesy of Alakananda Ma.

Ingredients

Directions

Boil water. Remove from heat and add herbs, salt, and lime.

Steep ten minutes, strain, add turbinado, and drink warm or at room temperature.

Shopping List

Amounts recommended are approximate and may need to be adjusted according to your needs.

Herbs & Products

While you will certainly have leftovers of any Ayurvedic herbs you order for your cleanse, you can continue to take any of them after the cleanse to support further detoxification.

Groceries

Optional: 

  • Organic rolled oats (1 1/2 cup or 6 ounces)

  • Optional: raisins (3/4 cup or 4 1/2 ounces)

  • Apple, apricot, peach, or pear (1 1/2–3 cups)

  • Organic roasted sesame seeds (1 cup per batch of sesame seed chutney)

Vegetables for kitchari (6 cups total), such as:

  • Carrots

  • Green beans

  • Summer squash

  • Sweet potato

  • Winter squash

  • Zucchini

Spices and garnishes to have on hand

  • Black mustard seeds

  • Black pepper

  • Cilantro (1/4 pound per batch of fresh coriander chutney)

  • Whole cumin seeds

  • Coconut, unsweetened and shredded

  • Coriander powder

  • Fennel powder

  • Ginger root, fresh

  • Hing (asafoetida)

  • Lemons

  • Limes

  • Mint, fresh, or dried peppermint

  • Natural mineral salt

  • Sweeteners: Barley malt or raw honey; turbinado sugar

  • Turmeric powder

Optional spices and garnishes: