DDD #74 – Ayurveda Kitchari – Vegan Mung Bean Stew to Detox & Cleanse (Instant Pot, Slow Cooker or Stove Top)

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All Photos © Christine Elise McCarthy 2018

To see images of my past posts & get links to the recipes – look on my Pinterest board – HERE.

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Click the image above to watch the video.

My friend, Katie, turned me on to kitchari.  Apparently, you can eat it – JUST IT – for 1-7 days straight & it calms your digestive tract & detoxes you system but with the added benefit of feeling like decadent comfort food.  Also – mung beans are dirt cheap. (Articles on the subject are linked at the bottom of this post).  This recipe makes about 7 quarts which is a fuckton so – unless you are feeding a lot of people or want to freeze some – consider reducing the recipe.

I used an Instant Pot to make mine but this can be done in a slow cooker or stove top.  I really recommend Instant Pots, though, because they steam, pressure cook, slow cook, cook rice, cook cakes, saute, cook eggs & clean windows.  I got my huge one HERE for just over $100 & I am VERY happy with it.  I can now get rid of several other appliances.

***NOTE – I soaked my beans on the counter overnight & in the fridge a second night but this is not necessary.  If you want to move more quickly – boil some water, add your beans & let them soak for an hour.

Ayurveda Kitchari – Vegan Mung Bean Stew

Caters a party so be ready for a lot

INGREDIENTS

3 cups mung beans (I used half whole green & half split green – as seen above) – soaked (see ***NOTE above)

1-2 TBS coconut oil or olive oil

1 onion – chopped

6 garlic cloves – chopped

1 TBS turmeric

1 TBS ground cumin

1 TBS (or more – to taste) salt (I used pink Himalayan)

1 TBS ground mustard

1 TBS ground coriander

1 TBS ground pepper

1 TBS ground fenugreek (optional)

1/4 tsp asafoetida

1 (15 oz) can coconut milk (I used lite)

6 TBS minced ginger

1 cup cilantro

Vegetables are optional.  Use any you prefer but I added:

5 small turnips – diced

5 small golden beets – diced

1 large sweet potato – diced

5 oz baby kale

1 tomato – diced

6 cups water

2 cups basmati (or other long grain white rice)

(If you are making your rice separate from the stew, as I did, it is nice to add a tsp cumin SEEDS & 6 green cardamom pods to it as it cooks but that is not necessary.)

GARNISH – coconut butter, cilantro, crushed red pepper

DIRECTIONS

Quick soak your beans (see note above) if you did not soak them overnight or for 2 days, as I did.)

Traditionally, the rice is cooked in the same pot with everything else.  My Instant Pot was not large enough so I cooked it separately.  This is your call – or maybe your pot size will determine your choice but it does not matter much either way.

Rinse the rice.  Set aside.

Heat the oil in a very large pot (or your Instant Pot – my pot is 8 Quarts) and soften.  Add the garlic & spices & stir to combine.

If you are using a slow cooker, transfer the onions & spices to it.  Everything else is the same no matter whether you are slow cooking, Instant Pot cooking or going stove top.  Only the cooking time will vary.

Now, add everything else to the pot.  If your pot is easily deep enough to hold the rice, too, add that.  If you are cooking the rice in the same pot – add 4 additional cups of water to the 6 cups used if you are cooking the rice separately (assuming your rice directions ask for 2 cups water per 1 cup rice.  Adjust accordingly if your rice has different directions).  Or – just cook the rice separately as the package directs.  If you are making your rice separate from the stew, as I did, it is nice to add 1 tsp cumin SEEDS & 6 green cardamom pods to it as it cooks but that is not necessary.

Slow cooker – cook on low for 8 hours or high for 4 hours.

Stove top – bring to a boil uncovered for 5 minutes.  Reduced heat, cover, and simmer for 30 minutes or more or until everything is tender.

Instant Pot – seal & cook manually for 10 minutes.

If it is to thick, thin it with extra water.  If it is too thin, let is simmer, uncovered, for a while longer.

Serve with rice (if you cooked it separately) and garnish with coconut butter (burns fat & lowers cholesterol) and lots of cilantro & maybe some crushed red pepper.

Here are some articles for more info on kitchari & using it to detox:

What is kitchari? – https://www.banyanbotanicals.com/info/blog-the-banyan-insight/details/what-is-kitchari-why-we-eat-it-for-cleansing

3-Day Cleanse – https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/cleansing/a-very-simple-three-day-cleanse/

How to do a kitchari cleanse – http://www.krissyruddy.com/how-to-do-a-kitchari-cleanse/

Clean Cooking & a 21-day Arbonne Healthy Eating Detox – Vegan or Vegetarian Style

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All Photos © Christine Elise McCarthy 2016

To see images of my past posts & get links to the recipes – look on my Pinterest board – HERE.

images (1)download (1)

All my posts now have a VERY customizable PRINT & PDF option.  Create a PDF & save the recipe to your computer or print it out.  It offers a “remove images” option & you can delete any part of the post you do not need before printing.  The button is below by the Twitter & Facebook links.

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A bunch of my friends are doing the 28-day Arbonne detox.   Click that link to go to their site & get a pretty thorough overview of the program.  My friends all bought the whole program & committed to a 28 day cleanse.  I was out of town for the first week, working, so – I started a week late.  They all bought the products that assist in the detox – I did not (though I caved & bought the 7-day Cleanse).  Other products they include are a protein shake & detox tea & some other things.  Frankly, the price tag was a little out of my reach plus – I do not buy into the level of protein people in fitness & nutrition seem to be fixated on.  Plus – the diet plan was not going to be especially restrictive for me as I eat pretty clean already.  Here are the things you CANNOT eat on this cleanse (and it is a cleanse – NOT a diet):

  •  Dairy
  •  Gluten
  •  Soy
  •  Peanuts & Peanut Butter
  •  Sugar, Honey, Maple Syrup
  •  Artificial Sweeteners
  •  Coffee
  •  Alcohol
  •  All Fruit EXCEPT limes, lemons green apples & berries
  •  Pork
  •  Farm-raised fish
  •  Non Cage-Free Eggs
  •  Non Free-Range Chicken
  •  All Beef, other than grass fed
  •  White Potatoes
  •  Corn
  •  Nitrates
  •  MSG
  •  Vinegar

And here is the list of things you CAN eat:

  •  Almond, Coconut & Flax Milk
  •  Brown Rice
  •  Raw Almonds
  •  Almond Butter
  •  Coconut Sugar
  •  Stevia, Xylitol
  •  Green & Herb Teas
  •  Non Starchy Vegetables
  •  Organic green apples & berries
  •  Cage-Free Eggs
  •  Wild-caught Cold Water Fish (limit to 1x per week)
  •  Free-Range Chicken and Turkey
  •  Grass fed Beef (limit to 1x per week)
  •  Sweet Potatoes, Yams,
  • Turnips
  •  Legumes
  •  Avocado
  •  Olive Oil, Grapeseed Oil, Coconut Oil, Flaxseed Oil

So – I do not eat beef, chicken or fish & I really try to avoid eggs and I almost never eat sweets.  But, a quick look at the menus & shopping lists found HERE left me confident that I could tweak things easily enough to stay satisfied.  For me – the big challenge is not drinking a bottle of wine every night.  Yes, every night.  Also – my faux chicken of choice, Beyond Meat, has soy in it – so – I was going to try to minimize using it – but for the purposes of this cleanse ONLY!  I will definitely return to it – likely before the end of my first week.  Beyond Meat is just too good & the Quorn (I just realized) has both eggs & sugar in it.  I bought this Quorn stuff to try, instead, though.  It is NOWHERE NEAR as convincing as Beyond Meat but I will be using what I bought – and return to Beyond Meat.  And it worked well in the chicken soup I am posting here.

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Initially, I had no intention to blog about this experience but I did not want to go a month without posting things so – I am dragging you along on my journey.   Because I did not intend to blog about it – I did not take very nice photos of the first dishes I tried – so please forgive the photography.

Oh – because I have a bunch of random vitamins & supplments around – I decided to add them (until they each run out) to my daily regimen.  There is fish oil here because I bought some ages ago to aid my thin hair.  Then I gave up fish – but – fuck it.  I bought them, I have them, my hair needs help – so – I am taking them.  Here is the random collection I amassed:

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The plan suggests having one of their protein shakes for breakfast & maybe lunch, too.  I never eat breakfast & do not believe I need a daily protein infusion so I am blowing off the shakes.     So – I took the week 1 shopping list and spent $200 on everything on it that I did not already have.  Five big bags, stuffed to the brim.  For just me.  For one week?  But – know that the recipes I have made – made an ENORMOUS amount – enough for two – easily.  In addition – they are easy & really very good, so far!  So – if you and your partner want to do this plan – I would not double the recipes.  So – $200 to feed two adults every meal & snack of the day for 7 days seems pretty economical, to me!

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So far – I made their snack suggestion:

Beet Hummus

Serve chilled with carrots, sliced cucumber, snap peas or other favorite veggies or brown rice chips.

INGREDIENTS

2 large beets, peeled and steamed

1 can garbanzo beans, mostly drained

2 lemons, juiced

½ tsp. salt

¼ tsp. white pepper

2 garlic cloves

2 heaping Tbsp. tahini

¼ cup avocado oil (olive oil works well too)

DIRECTIONS

  1. Place all ingredients in the blender and whirl till they have a smooth consistency!
  2. Chill and enjoy all week with veggies of your choice or brown rice chips

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I could not find brown rice chips so – I used those above.

Then I made their

MONDAY

Lunch:

Beet and Avocado Salad

INGREDIENTS

2 beets pre-cooked (or steamed)

1 avocado

1 cup spinach

handful pistachios

Sweet and Spicy Dressing:

1/8 cup agave (I cut this in half)

1/2 Tbsp. siracha (I doubled this)

1/2 Tbsp. EVOO

¼ tsp. salt

¼ tsp. pepper

DIRECTIONS

  1. Cube beets and avocado.
  2. Layer spinach, beets, avocado, and pistachios.
  3. In a blender combine agave, siracha, EVOO and S+P.
  4. Drizzle dressing over salad, Enjoy!

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This salad is a revelation!!!!  I adore everything in it & the dressing was AMAZING!   Plus, it made enough for two – so I ate some more with my dinner.  AND I had it for lunch the next day!

Dinner was their:

Dinner:

Twice Baked Potatoes

*Veg: sub mushrooms instead of ground turkey

2 large sweet potatoes

2 Tbsp. ghee

1 package ground turkey (I used Quorn meatless grounds – which I just discovered are merely vegetarian!)

taco seasoning (see recipe at freshandcleanrecipes.com)

1 cup spinach

S+P to taste

fresh salsa (see recipe at freshandcleanrecipes.com) – I used store bought

½ avocado

DIRECTIONS

  1. Preheat oven to 350 degrees
  2. Cook potatoes in oven 30-45 min. (or until easily pierced in the center with fork)
  3. Brown ground turkey with taco seasoning and a few tsp. of water.
  4. Cut potatoes in half and scrape inside into a med size bowl saving the skins.
  5. Mix in ghee, turkey, spinach and S+P to taste.
  6. Fill skins with the mixed potato.
  7. Place in shallow baking dish (covered in foil for easy cleanup) and broil for 5 min until top is browned.
  8. Add a scoop of your favorite fresh salsa and avocado.

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TWO large sweet potatoes PLUS a 12 oz of protein?  In my world, that is enough for two.  I did not bother to stuff & cook the potato a second time.  I ate it as above.  I had another entire potato & more than half of the faux meat/spinach mix left over.  I saved the second potato & fed it to my dogs over the course of two days, with their dinner.

The extra meat/spinach I added to the next recipe I made:

Dinner:

Chicken Tortilla Soup

*Veg: substitute veg broth and omit chicken

INGREDIENTS

2 cups shredded vegan chicken

4 Tbsp. olive oil

½ onion diced

1 large carrot; diced

1 zucchini; diced

1-quart vegetable broth

2 cups water

1 lime + 1 more lime for topping

S+P to taste

4 Tbsp. cilantro + more for topping

1 can black beans

2 cups your favorite red salsa (fresh recipe at freshandcleanrecipes.com)

I added about 1-2 cups of leftover faux meat crumbles & spinach from the previous day – which was GOOD!

Toppings:

tortilla strips (brown rice tortillas cut in half and then cut into 1/4-inch strips and fried in coconut oil/ or EVOO)

diced tomatoes

chopped green onions

cilantro

½ avocado

lime wedge

DIRECTIONS

  1. Add EVOO to large pot over med heat.
  2. Once oil is warmed, add chopped onions stirring often so as not to burn. Cook approx. 3-5 min until onions are tender.
  3. Add shredded chicken, chicken broth, water, juice of 1 lime, carrots, diced zucchini, carrots, cilantro, black beans, salsa and S+P to taste.
  4. Simmer for 1 hour or longer.
  5. Pour into individual bowls and add preferred toppings toppings

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The only toppings I used were avocado & cilantro.  Frying tortilla strips (and I could not eve FIND brown rice tortillas, anyway) seemed like unnecessary calories.

This soup is delicious!  Especially with the addition of the vegetarian meat crumbles from the previous night’s leftovers.  I had it for dinner, lunch today and I still have more than enough for lunch tomorrow.

So – so far – this plan is great!  I am not a snacker so – I have not indulged in any food outside of the two meals a day except – late night when I get hungry (because I have been way too energized to fall asleep before midnight – UNHEARD OF for me) – a handful of berries & maybe 8 raw almonds.  I have not missed the wine, either, which is nothing short of a miracle!  I will admit, I have become OBSESSED with My 600 Lb. Life!  Mostly, I am amazed by the different shapes various people’s bodies take in an effort to store 600+ pounds.  I would include some images but it feels like body-shaming – despite the fact that the show exists precisely to shock them into their own reality & then try to help them but MY LORD!  The human body is an amazing thing.

So – I will keep you posted on my progress with this thing.  So far – I am giving it an enthusiastic thumbs up.  It might even be better if I could have sprung for all the fun products they offer but I will have to live with this budget version.  If you CAN afford it – and I THINK it is about $300 – and you do it – let me know your results.

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