I come from Cuban and Italian heritage. The vast amounts of breads, meats, white rice, pasta, sugar, starch, dairy and caffeine we collectively consume is enough to induce a heavy food coma in even the staunchest carnivore. These habits run deep within me, and in my attempts at leading a healthier lifestyle, I have seriously had to reevaluate these penchants. I mean who doesn't love diving head first into that basket of bread at the onset of most restaurant meals? How many of us run directly to our signature pasta dish when we want something quick and satisfying after a long day?
Our culture is not one of healthy eating traditions, or even traditions at all; truthfully, it is incredibly rare that I meet two people with even remotely similar consumption habits. I find that often a good portion of conversations I have, particularly with women, revolve around the food topic: what we ate, or didn't eat, what we ate too much of, what we're trying not to eat, how eating a certain thing made us feel, what we're craving, a fresh resolve to stick to a particular diet, and so on. So many of us have no frame of reference, and if we do, it's more often than not these heavy, hard to digest foods, your typical American comfort foods*.
It is with these thoughts that I offer you a simple recipe I guarantee will not only make you feel better in your body but quench all your cravings and leave you feeling completely satisfied. Kitchari is an Ayurvedically balanced dish; with the proper vegtables it is nutrient and fiber rich, it contributes to proper digestion, and the mixture of brown rice and mung bean make it a complete protein. And, once the beans and rice are cooked, I promise this will not take longer than 10 minutes from stove to tabletop.
Kitchari (click on the links for further information on the health benefits of said spices)
- 1 cup mung bean (similar to lentils; can be found in most natural food stores)
- 2 cups brown rice
- 1 teaspoon turmeric (http://www.healthdiaries.com/eatthis/20-health-benefits-of-turmeric.html)
- 1 teaspoon coriander (http://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-coriander.html)
- 1 teaspoon cumin (http://www.indepthinfo.com/cumin/health.shtml)
- salt, to taste
- A big handful of greens! I usually go for chard but kale, collards, whatever you dig works just fine.
- ghee, or olive oil
- Plain yogurt (optional)
- 1/2 an avocado (optional)
- In a large pot, boil 4 1/2 cups of water. Once the water boils, add the mung beans and brown rice. Turn the heat to low, cover the pot, and let simmer for 40 minutes. This yields a nice big pot of beans and rice...usually lasts me about 5 days.
- Heat oil/ghee (about 2 tablespoons) in a medium frying pan on medium to low heat. Add cumin, coriander, and turmeric. Let the oil and the spices combine until the oil starts to simmer.
- Throw the beans and rice mixture on top. I use about 1 1/2 cups/serving.
- Mix well until the mixture is completely coated in spices. Add salt to taste.
- In a separate pan, heat oil/ghee until hot, throw your greens and saute about 1 minute. Don't let them get too soggy! Add a dash of salt.
- Mix the greens with the beans and rice, take of heat.
What makes this dish extra special is its versatility. This is it's simplest iteration, however; you can combine the basic ingredients with any other vegetables you have on hand: I sometimes add black beans or garbanzo beans to the mix, potatoes are another favorite, or some chopped ginger. This dish is geared toward promoting healthy digestion, so typically one wouldn't add garlic or onions, as this stimulates the digestive track instead of calming it (although I'm sure those additions would taste great!).
*I love me my greasy french fries and cheese pizza as much as the next gal; and there is no way I will ever pass up my dad's meatballs, my mother's picadillo, or absolutely anything my grandfather places before me on the table. Even if you only eat this dish once per week, it is helpful in keeping things a movin. Remember, a varied diet that we incorporate into our daily lives is the first step in moving toward more positive eating habits!
