In order to have an effective cleansing process...

Establish a consistent daily routine:

• Wake before 6:00 a.m., scrape your tongue, brush your teeth.

• Practice abhyanga and bathe.

• Meditate for at least 5 minutes, or practice mindfulness/stillness.

• Prepare kunyi for breakfast, kitchari with vegetables for lunch and plain kitchari for dinner.

• Your portion should be approximately the amount you can hold in both hands. It's helpful to use the same bowl for each meal so that you can establish a consistent portion size that works for you.

• Stop eating at about 80% fullness.

• Leave out alcohol, caffeine, refined sugar, fermented foods and meat.

• (optional) Take 1 teaspoon triphala powder in ½ cup warm water or take 2 triphala tablets before breakfast and dinner.

• Go to bed before 10:00 p.m.

Simple Kitchari Recipe:

Ingredients (serves 1):

2 tsp. ghee (or Coconut Oil)

⅛ tsp. mineral salt.

½ tsp. fresh grated ginger root

⅛ tsp. turmeric, fresh or powder

¼ small strip kombu (or any sea vegetable) cut into small pieces

⅛ tsp. cumin seeds (ground)

⅛ tsp. coriander seeds (ground)

⅛ tsp. brown mustard seeds

A tiny pinch asafoetida

A pinch cardamom powder

¼ cup basmati rice

⅛ cup split mung yellow beans or mung dal (if split beans are not available, use whole mung beans, or red lentils and soak for 6+ hours).

2-4 cups water as needed for desired thickness

(Optional) Juice of 1/2 lime.

Directions:

In a strainer, rinse the rice and mung beans thouroughly 3-4 times until the water runs clear.

Warm the ghee (or coconut oil) in a saucepan and add salt, ginger, turmeric and kombu. Simmer until the spices begin to bloom (When  the aroma comes up). Add the remainder of the spices and continue to simmer until the aroma is present and the mustard seeds start to pop.

Then add the rice and split mung. Stir together and simmer for a few minutes. Add water and simmer for 35 minutes, covered. Simmer until the rice and mung beans are fully cooked or until desired consistency.

Let sit for 5 minutes.

Add lime or serve with fresh herbs like cilantro or parsley.

Kitchari to Strengthen Kidneys:

Ingredients (serves 1):

2 tsp. ghee or coconut oil

⅛ tsp. mineral salt

¼ tsp. turmeric, fresh or powder

¼ tsp. cumin seeds

¼ tsp. fennel seeds

¼ tsp. coriander powder

1 bay leaf

½ tsp kombu cut into small pieces

¼ cup basmati rice

⅛ cup adzuki beans (soak 8+ hours and cook well)

2 - 3 cups water, more as desired

(optional) Lime Juice to taste.

For the vegetables

2 tsp. ghee or coconut oil

A pinch of mineral salt

⅛ tsp. mustard seeds

⅛ tsp. cardamom powder

A pinch of cinnamon powder

1 curry leaf

⅛ tsp. asafoetida

1 handful freshly chopped carrots

(optional) handful freshly chopped burdock root

¼-½ cups water

Directions:

In a strainer, rinse the rice and mung beans thouroughly 3-4 times until the water runs clear.

Warm the ghee then add the salt, turmeric, cumin, fennel, coriander, bay leaves and kombu and simmer until the spices bloom. Add rice and soaked beans. Stir together for a few minutes. Add the water and simmer for 35-45 minutes.

For the veggies, warm the ghee in a pan on medium heat. Add salt, mustard seeds. Simmer until the seeds begin to pop. Then add the cardamom, cinnamon, curry leaves and asafoetida. Simmer until the smell is potent. Next stir in the vegetables and add water. Cover and simmer until the veggies are slightly soft. Combine with the rice and beans, stir thoroughly and let sit for 5 minutes.

Add lime or serve with fresh herbs like cilantro or parsley.

Kitchari with Cardamom + Sweet Potato (warming):

Ingredients (serves 1):

2 tsp. ghee or coconut oil

⅛ tsp. mineral salt

½ tsp. fresh grated ginger root

⅛ tsp. turmeric root (fresh or powder)

¼ tsp. cumin seeds ground

¼ tsp. coriander seeds ground

1 cardamom pods

¼ cinnamon stick

1 bay leaf

½ tsp kombu cut into small pieces

¼ cup basmati rice

⅛ cup split mung beans

2 cups water (add for desired consistency)

For the vegetables

2 tsp. ghee or coconut oil

⅛ tsp. mineral salt

1/2 tsp ground black pepper

1 clove

⅛ tsp. mustard seeds

A tiny pinch Asafoetida

1 tbsp freshly chopped cilantro

1 handful freshly chopped sweet potato.

½ handful drying veggie such as a kale or broccoli

1/4 - 1/2 cups water

Directions:

In a strainer, rinse the rice and mung beans thouroughly 3-4 times until the water runs clear.

Warm ¼-½ Tbsp. ghee then add the salt, ginger, turmeric, cumin, coriander, cardamom, cinnamon, bay leaves and kombu and simmer until the spices bloom. Add rice and mung beans. Stir together for a few minutes. Add 1.5 cups of water and simmer for 35 minutes. For the veggies, warm the ghee in a pan on medium heat. Add salt, pepper, cloves, mustard seeds and asafoetida. Simmer the spices until the seeds begin to pop and the smell is potent. Then stir in the sweet potatoes and water. Cover and simmer gently until half cooked. Next, add the veggies and simmer until slightly soft. Combine with the rice, beans and cilantro, stir thoroughly and let sit for 5 minutes

Add lime or serve with fresh herbs like cilantro or parsley.

Re-Introducing Food

The Ayurvedic kitchari cleanse is meant to stimulate and re-kindle the agni (digestive fire). However, you must allow the body to re-adapt to other foods coming out of the cleanse to not shock the mind or body from its natural sattvic state. The smoother and more sustainable the transition, the better. The phase of re-introducing food is equally as important as the actual cleanse itself. It is a way to rebuild the vital tissues in the body, which takes time, discipline, and awareness. The first five days after the cleanse are the most crucial, however, ideally this awareness should extend 30 days post-cleanse. Without performing these essential practices, you may feel more depleted and susceptible to disease, disorder and doshic imbalance, both physically and mentally.

Eat a simple and mild diet 5 days post cleanse

INCLUDE: Spiced oatmeal, warm soups, cooked grains, cooked vegetables, cooked fruits, tea, warm water.

MINIMIZE: Coffee, alcohol, raw fruits or vegetables, cold water, meat, refined sugar, processed or frozen foods, eating out.

Post Cleanse Foods to Favor:

• Dates

• Ghee or coconut oil

• Almond and cashews (soaked and peeled is best)

• Pumpkin seeds, hemp seeds, chia seeds and sesame seeds

• Tahini

• Avocado

• Healthy oils such as coconut, olive, sesame and almond

• Coconut meat, coconut water, coconut milk

• Organic, whole or almond milk (warmed and spiced)

• Whole grains (brown rice, buckwheat groats, oats, whole wheat…)

• Figs

• Raisins

• Sweet, juicy fruits such as peaches, fresh figs and mangos

• Antioxidant rich foods such as blueberries, goji berries (soaked), cacao and beets

• Sweet potato

• Bone marrow or vegetable broths

Suggested Rejuvenating Herbs:

• Triphala

• Ashwagandha

• Shatavari

• Guduchi

• Punarnava

• Bala

• Bhringaraj

• Brahmi

• Shilajit

• Shankapushpi

• Pippali

• Licorice

• Vidari

• Gokshura

• Jatamansi

• Ginger