What is the one thing you can do to improve your health?

Cook your own meals at home.

So what to cook? 

Why Kitchari of course! 

Kitchari is purifying, agni-boosting, immune-strengthening warm comforti, and this Spring Loaded version is a vibrant celebration of the season.

Spring has arrived here in southern California. It shines in the bloom and color of our gardens, and in the bounty and color of our markets. So when making meals this week I wanted to really load up on the pungents and bitters of spring, which are so beneficial for detoxification, releasing the weight of winter, and strengthening our immune system. 

For details on why Kitchari is so detoxifying and nourishing, you can check out this post here, or this post on my IG feed where you will also see how popular it is as a comfort food.

Also, below this recipe here, I’ve added Ayurvedic-inspired tips for strengthening your immune system in these challenging times.

SPRING LOADED KITCHARI
Makes 2 servings

This recipe calls for Hingvastak, a digestive spice blend you can find online or at Ayurvedic suppliers. If you don’t have it, a good option is to make up the Spring Spice blend in my book. 

Ingredients
1/2 cup split mung/yellow dal
1/4 cup red rice or basmati
2 tablespoons ghee
1 teaspoon curry powder
1 cinnamon leaf, or bay leaf, or 1 inch kombu strip
4 cups veg broth
1/4 teaspoon hingvastak, or hing/asafoetida
3 stalks celery, chopped
3 carrots, chopped small
4 handfuls spinach, rinsed and torn
1 fistful dandelion leaves, rinsed and chopped
Himalayan/pink salt & black pepper

Toppings 
Coconut Cream Green Goddess Dressing (recipe below)
quick pickle radish (see below)
golden beets (cheat: I bought them already boiled)
radish sprouts
raw pumpkin seeds
sesame seeds
tamari

Method
Rinse the mung beans and rice until the strained water runs clear. While draining, melt 1 tablespoon ghee in a medium sized soup pot over medium-high heat. Stir in the curry powder. Sauté about 1 minute, then pour in the mung and rice. 

Meanwhile, make the Green Goddess Dressing. After the Kitchari has been cooking 20 minutes, check to be sure it is not getting too dry. Stir in more water or vegetable broth if needed. 

In a sauté pan, make the tarka: Melt the remaining 1 tablespoon ghee over medium-high heat. Stir in spices, toasting half a minute, then add chopped carrots and celery. Sauté, stirring occasionally, 4-5 minutes. Add leafy greens, cover and cook another 2-3 minutes. Stir, cover again and sauté another minute. Season with salt and pepper. Pour into the Kitchari and stir. 

Taste the Kitchari. If it is soft and creamy it is done. If not, leave it covered another few minutes until creamy.  Serve in a bowl with spring toppings and Creamy Green Goddess Dressing. 

COCONUT CREAM GREEN GODDESS DRESSING
Ingredients
1/2 cup coconut cream
small handful of chives
small handful of dill, thicker stalks removed
small handful fresh herbs: basil, tarragon, parsley, e.g.
2 good shakes garlic powder
1 tablespoon lemon juice
1 teaspoon apple cider vinegar
1/2 teaspoon nutritional yeast (optional)
salt and pepper

Method
Put everything into a blender, and liquefy. Serve by pouring over Kitchari )or salad, or soup, or pasta – it’s delicious with everything). 

QUICK PICKLE RADISH

Ingredients
2 radishes
1 lime
pink salt

Method
Slice the radish. Put in a small bowl. Slice the lime and squeeze over the radish as much as needed to cover in juice. Sprinkle with 1 small pinch salt. Cover and let sit for an hour, or refrigerate if you make ahead. It will stay fresh in the fridge 2-3 days, and gives a sunny citrusy crunch to any stew, sauté or salad.

---

Immune Enhancing Tips

My philosophy here is to offer a nourishing refuge from the madness of the day. Just be safety, I remind myself when I sit to write. Offer a place to remember that, beyond the news of the day, the natural world is still beautiful, bountiful and everywhere reaching out to support and love you. 

But Ayurveda has so much to offer to keep our strength up and our worries down. So to help you stay safe, and calm, below are a few thoughts and tips – with the caveat that Ayurveda is a personalized medicine, so we must keep in mind that individual needs will vary.

Reading: Ayurveda & Immune Health

Agni
I wrote this article for Banyan Botanical, Ayurveda Says This Is the Key to a Healthy Immune System, to address Ayurveda’s emphasis on Agni, or digestive health, as the essence of strength and wellness.

Ojas
Ojas is a word that means many things, including immune function. Given its importance, and our tendency to dismiss this essential aspect of our wellness, I’ve put up a number of posts on Ojas on this blog.

---

Immune boosting meals

Kitchari is primary because it is easy on digestion while strengthening, nourishing and purifying. I’ve written about it a lot, and there are plenty of Kitchari recipes here on this blog and in my book.

Spring Soups and Stews are generally purifying, pungent and Kapha-balancing which itself can mean strengthening to digestive, metabolic, circulatoryy, and respiratory systems. Some of my favorites lately are this Lemony Detox Soup and this Seriously Sumptuous Celery Soup.

---

Healing Teas

Lemon Ginger Tea with your meals helps boost your digestive fire. Ginger is also stimulating to the circulatory and respiratory systems, while anti-inflammatory and anti-nausea. Add honey to boost its immune power, but not until it is cool enough to sip.

Tulsi is known as a purifying adaptogen for the lungs. Drink a mug of Tulsi tea daily to help breathe deep.

---

Immune enhancing supplements

In order to keep everyone healthy when taking groups on travel abroad I recommend packing: Andrographis, Oregano Oil, Vitamin C/Multivitamin packs, Zinc, adaptogenic herbs like Ashwagandha, Shatavari, Guduchi, and a good herbal Bronchial Support like this one from Banyan (Ambassador link).

But supplements aren’t universal. Some will be too strong for Vata, too heating for Pitta, too heavy for Kapha, so it is best to consult your Ayurvedic Practitioner to learn which is best for you. And stick to foods, in temporary measure. Something like these “kitchen remedies” for coughs and colds, made from honey, ginger, cinnamon and simple ingredients you likely have on hand already.

---

R & R

A nurse friend once told me that whenever people ask her what to do to recover best, her answer is always, “Rest!” To which she says, they always respond, “Isn’t there something I can take?”

There is no cheating this one. And worry won’t help – but these Sleep Tonics might: Deep Sleep Tonic + Moon Milk and Foods That Help You Sleep

---

Stay Calm and Immune On!

Ayurveda indicates four emotions that reduce immunity/Ojas: Fear, uncertainty, insecurity and sadness. Action is empowering. We are best able to ward off disease and help our neighbors when we are grounded in presence, wisdom and love. I wish that for you, and for all!

---

Heart

Meditation, deep breaths, prayers, chants, heart offerings to all beings everywhere can help us feel less helpless, and strengthen our subtle Ojas. The Mahamrityunjaya Mantra is a healing chant said to heal, release karmas and restore wholeness.

I offer my prayers to all, that everyone may be healthy, strong, vibrant and free. Elbow bumps and love to all!

---

---

---

Upcoming

Free Spring Webinar: March 24
What To Eat, When To Cleanse & How To Boost Immunity Strong
Register Here

AIN Level 2: Begins April 11
Learn the skills of Ayurvedic Nutritional Counseling
Learn More | Register Here