Kitchari

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Kitchari is a simple meal made up of basmati rice, mung dal, and an array of spices.  Some of the spices include turmeric, cumin, coriander, mustard seeds, asafetida, and more depending on what imbalances you are presenting with.  The spices in this dish are warming and promote direct improvements in increasing digestive fire and mobility.    The combination of basmati rice and the mung dal create a balanced meal with enough protein that is easily digested..  Some of the other many benefits include:

·    Improve digestion and metabolic function.

·    Promote regular and balanced elimination.

·    Support the maintenance of a healthy body weight.

·    Nurture an improved sense of energy, vitality, and enthusiasm for life.

·    Foster clarity and groundedness in the mental, spiritual, and emotional spheres.

·    Encourage a balanced sleep cycle.

·    Promote improved overall health.

This easy to make nourishing dish is a go-to in my house when we fall off track a little bit and want to simply give our digestive system a break.  We recently had Thanksgiving where we ate beautiful indulgent meals, including a bunch of pies J, which left us feeling sluggish on Sunday when coming home and preparing for the week ahead.  I whipped up a big pot for my husband and I to share over the next few days.  We felt nourished, grounded, and less sluggish compared to the week before.  

A kitchari cleanse is a style of mono-diet where you give your body and digestion a break from consuming a diverse array of foods. You eat the kitchari essentially for breakfast, lunch, and dinner for as long as you would like—along with doses of ghee and cilantro. Unlike other cleanses or detoxes Kitchari leaves your feeling nourished rather then famished.  Juice cleanses and restricted diets that limit calories can leave us feeling hungry, irritable, ungrounded, and uneasy.  Eating Kitchari is totally different.  

Here is a simple recipe below.  Feel free to modify the added vegetables to anything that is seasonal and local.  Enjoy!

*** Start by soaking the rice and mung beans overnight.  

1/2 cup brown basmati rice 

1 cup mung beans

6 cups water

1 Tbsp freshly grated ginger root

1 Tbsp ghee (for vegans use coconut oil) 

1 tsp coriander powder

1 tsp cumin powder

1 tsp whole cumin seeds

1 tsp mustard seeds

1/2 tsp turmeric powder

1 pinch asafoetida (Hing)* 

Handful fresh cilantro leaves

2 cup assorted vegetables (optional)- I love celery, carrot, squash, and potatoes

A few generous pinches of high quality sea salt

PROCESS | After soaking the mung beans and rice, rinse both in a strainer until the water comes out clean, then set aside.  

Cut up all the veggies in even uniform.  Heat a large pot, add ghee, and then slowly add the cut up vegetables.  Let the veggies get tender and then add all the spices.  Once the veggies are coated in the spices add the rice and beans and stir until well combined.  Add the water and let the pot come to a boil and then lower down to simmer for about 40 minutes.  

Once done make a bowl and garnish with fresh cilantro.  

OC "Clean Eating" Food Guide

OC "Clean Eating" Food Guide MK Roots Wellness by Megan Kelly Blog

Orange County “Clean Eating” Food Guide

Places to Grocery Shop….

·      Mothers Market:  There are multiple locations in Orange County.  I shop mainly in Costa Mesa and Huntington Beach.   The produce is always fresh, great brands that include gluten free, vegan, clean, paleo, and cruelty free.  Mother’s Market also has bulk bins with every nut and seed you can imagine, a fresh juice bar, salad bar restaurant, and a natural cosmetics section.  You can pretty much buy anything at Mother’s Market. 

OC "Clean Eating" Food Guide MK Roots Wellness by Megan Kelly Blog

·Fermentation Farms: “Ferm Farm” is located in Costa Mesa off of Victoria.  This cute little spot is home to all types of fermented foods and elixirs including kimchee, kraut, coconut yogurt, bread, kombucha and more.  Ferm farm also sells fresh and frozen bone broth, salad dressings, cheese, ranch direct meats, fresh eggs and so much more.  Ferm Farm also hosts weekly cooking classes on all the fermented products that are made in house.  I took the Coconut Zingy Yogurt class a few months ago and loved it!  This place is a gem!

 ·      Local Newport Beach Farmers' Market: Sunday Morning form 9am to 2pm is the cutest farmer’s market.  There are many vendors but the primary ones that I visit include the produce stand with loads of local and season veggies and fruits along with the best eggs I have had yet!  I also hit up the Bake Shake!  The best bread including fresh sourdough, multigrain seeded, whole grain, baguettes, croissants, Brioche, and my husband’s favorite Jalapeno Cheddar.  There are other stands that have fresh honey, almonds and almond butters, fresh fruit, hummus, falafels, macaroons, cold press juices and more.  Located at the Balboa Pier. Come Support Local Agriculture!

Restaurants

·      The Water Brewery: Located in Costa Mesa near Ferm Farm, the Water Brewery opened its second location with a kitchen!  This beautiful little shop has smoothies, teas, juices and elixirs that will make any clean eating foodie melt!  I love the Jack Fruit Tacos the best so far.  They also have a refrigerator filled with raw/clean desserts as well as always have some fresh baked clean treats like zucchini muffins or chocolate cake!  You can buy all the adaptogens you desire along with crystals, salts, stones and more. 

OC "Clean Eating" Food Guide MK Roots Wellness by Megan Kelly Blog

·      Café Gratitude:  There are multiple locations in Southern California with the location in Newport Beach being extra beautiful.  I love brining family from out of town here or dinner and sitting outside on their patio.  The menu is local, made in-house foods, filled with gluten free, vegetarian, and dairy-free options.  Their desserts are always good along with their yummy teas and multiple wellness shots.  Their to-go spot in the back is my go-to for a quick snack or lunch when I am on the go and want to treat myself.  Bonus!  They have a rewards card to accumulate points for $15 dollars. 

·      Outpost Kitchen: This hidden gem is located on the West side of Costa Mesa and is my favorite place for breakfast and lunch.  And not to mention they have amazing coffee with fresh baked clean eating pastries.  This is an Aussie style restaurant that serves up clean eating foods that are made rite in front of you including smoke salmon with eggs, GF pancakes, Muesli, Smoothies, juices, Chicken sandwiches, salads and more.  This place never disappoints and is the best spot for those clean healthy eaters

OC "Clean Eating" Food Guide MK Roots Wellness by Megan Kelly Blog

·      Bear Flag: This is the spot for fresh Poke, tacos, and fish burritos.  The atmosphere is always chill and the food can’t be beat.  I usually get fish from their to-go counter to cook at home, or my go-to is the wild salmon or shrimp burrito with brown rice.  Bear Flag also has a fresh sushi bar and serves alcohol. 

·      Eat Drink Vibe:  Clean eating bowls, salads, juices, smoothies, wellness shots and more.  Love this place for breakfast, lunch and dinner.  Another clean eating persons dream food joint!

OC "Clean Eating" Food Guide MK Roots Wellness by Megan Kelly Blog

·      Mother’s Market Kitchen: I am obsessed with grocery shopping here, and their kitchen is great too!  All vegetarian with multiple gluten free and dairy free options.  Wellness shots, smoothies and juices are also available here as well.  The kitchen opens at 7 and closes at 10pm.  My favorite is the Tempeh wrap with their homemade tahini dressing!  They always have a soup of the day and their lemon quinoa is one of my favorite sides! 

 

 

 

 

The Adaptogen and SuperFood Arsenal ….

The Adaptogen and SuperFood Arsenal ….

The Adaptogen and SuperFood Arsenal MK Roots Wellness by Megan Kelly Blog

Below is a list of the current Adaptogens and Superfoods I am currently using…. These are some of the ones I feel best fit me and my specific needs.  I encourage anyone to research for his or her own needs and consult with your primary care physician to see if these herbs will work for you. 

What are adaptogens any way should I use them?

  Adaptogens are a unique group of herbs that are used to help the body regulate different hormones.  Adaptogens comes from the Latin word Adaptare, which means to adjust.  Adaptogens adjust to what your body needs with either an increase in activity of a certain hormone, or a decrease.  Adaptogens have been shown to have an effect on the nervous system particularly regulating stress and cortisol levels.  Adaptogens can be added to smoothies, coffee, teas, and even baking.  I notice the most benefits from these herbs when I take them on a regular basis.  I usually incorporate them in my morning Matcha Latte. 

Ashwagandha

I use this adaptogen on an every day basis.  Ashwagandha is a vital herb in Ayurvedic Medicine with a long history of therapeutic use and is sometimes referred to as "Indian Ginseng."   The name Ashwagandha comes from a root, which is said to have  “the smell of a horse” and is considered a food to improve stamina and sexual health in men and women The plant contains a full spectrum of healing properties that have the following benefits:

·       Tonify the immune system

·       Inspire Vigor and Strength

·       Increase the body's levels of Super Oxide Dismutase 

·       Harmonize Mind, Body, and Spirit

·       Reduce the effects of mental, emotional, and physical stress

·       Aid in calming the nervous system

·       Help balance symptoms of Hyperthyroid and Hypothyroid symptoms

·       A recent study conducted by the U.S. National Library of medicine, reported that this tonic herb might help with asthma, arthritis, chronic fatigue, anemia, infertility, depression and blood pressure. It is also thought to support the endocrine and nervous system functions as well. 

Maca

Maca is naturally high in minerals including calcium, potassium, iron, magnesium, phosphorus, and zinc, sterols (6 found), up to 20 essential fatty acids, lipids, fiber, carbohydrates, protein, and amino acids.  Maca is often recommended to those with adrenal fatigue as it nourishes them and reduces stress hormones.

Maca root historically has been considered a very potent aphrodisiac and a traditional fertility secret of populations living in the Andes.Maca is also been shown to help balance hormones that often contribute to symptoms of PMS and Menopause by controlling levels of estrogen. 

Lastly Maca is a natural antioxidant Booster.  Maca has the ability to fight major chronic diseases due to high levels of glutathione and SOD, which is superoxide dismutase. 

Tocos:

incredible superfood and creamy addition to any healthy recipe.

·       Bio-Available Source of Vitamin E

·       May Promote Healthy Skin and Connective Tissues

·       May Facilitate the removal of toxins from the body

Sun Potion Tocos is an excellent addition to smoothies, elixirs, and creamy potions.

Its rich delicious flavor is similar to Vanilla Ice Cream and this makes it a welcome ingredient in all sorts of sweet creations.

It is recommended that placing 1-2 generous tbsp. in your potion of choice or directly into the mouth.

Sun Potion Tocos is derived from the Bran of Organically Grown Brown Rice. Bran is the powerhouse of the sprouting rice and contains all the nutrients required for the rice in early development and growth.

Tocos is most famous as a super-rich source of fat-soluble natural vitamin E and is widely recognized as being exceptional for connective tissue and skin. Vitamin E is also important for healthy muscle function.

Sun Potion Tocos is a natural product and the Vitamin E comes straight from the rice, unlike most Vitamin E supplements (which are most often synthesized from Soy Beans.)

The varieties of Tocopheranols and Tocotrienols in this batch of Tocos contain naturally occurring Vitamin A (Beta Carotene), Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin C (Ascorbic Acid), Vitamin E, Folic Acid, Biotin, Choline, and Inositol. It also contains naturally occurring Calcium, Potassium, Magnesium, Phosphorus, Iron, Zinc, Manganese, Copper, Iodine and other Trace Minerals

Research studies suggest that Vitamin E has numerous health benefits. Vitamin E is thought to play a role in preventing atherosclerosis and cardiovascular diseases (heart disease and stroke) due to its effects on a number of steps in the development of atherosclerosis (e.g. inhibition of LDL oxidation, inhibition of smooth muscle cell proliferation, inhibition of platelet adhesion, aggregation and platelet release reaction).

Recent studies suggest that vitamin E enhances immunity in the elderly and that supplementation with vitamin E lowers the risk of respiratory tract infections, particularly the common cold.

There is a great deal of research underway investigating the role of Vitamin E in protecting against outside pollution and lowering the risk of cancer. 

Lucuma:

Beloved by the Incas, lucuma is a Peruvian fruit that contains beta-carotene, iron, zinc, vitamin B3, calcium, and protein. Its maple-like taste makes it a sweet addition to smoothies or in coffee or tea. Viewed as a symbol of fertility and creation, lucuma was called the “Gold of the Incas” and was used for a variety of applications. Recent research shows that lucuma may be helpful for supporting skin health, blood sugar, and even cardiovascular health.

Spirulina

The concentration of protein and vitamins in Spirulina has led many to classify it as the “most nutrient dense food on the planet.” Compared to other foods gram for gram, it lives up to this reputation and is a great source of Protein (a complete amino acid profile) as well as a great source of Iron, Calcium, and Vitamin B1 (also called Thiamin, this vitamin is necessary for the digestion of fats and proteins).  Like any blue-green algae -- can be contaminated with toxic substances called microcystins. It can also absorb heavy metals from the water where it is grown. For these reasons, it is important to buy spirulina from a trusted brand.

Hemp Seeds

Hemp seeds contain all 20 essential amino acids, including the 10 essential amino acids that our bodies cannot produce.  This is why we can say that hemp seeds are a complete protein.  Hemp seeds are also rich is Omega-3 Fatty Acids as well.  Omega-3’s are needed for energy production, nervous system function, skin health, brain health development, immune system support, and cardiovascular health. 

Hemp seeds also contain gamma –linoleic acid (GLA) and stearidonic acid (SDA), which have been reported to improve the texture of skin, hair and nails, lowers blood pressure, and decrease inflammation in the body.   Hemp seeds are a great source of Vitamin E, zinc, magnesium, iron, potassium, and dietary fiber. 

Chia Seeds

Chia seeds (salvia hispanica)  are packed with good fat!  Omega-3 fatty acids that are essential for heart and brain health.  Chia seeds are high in linoleic acid, a fatty acid that helps the body absorb fat-soluble vitamins A, D, E and K. For such a tiny seed, chia seeds have more omega-3s than salmon. 

Chia is super-high in fiber, providing nearly 11 grams per ounce. One serving can provide the recommended fiber intake for the day, according to the American Dietetic Association.  Fiber is essential for your body’s ability to balance insulin levels. According to the National Institutes of Health, seeds like flax and chia can be a natural blood sugar balancer due to their high fiber content and healthy fats.  Also when consumed, chia seeds create a gelatin-like substance in the stomach. This gel-forming action is due to the soluble fiber in chia seeds, and it can work as a prebiotic that supports the growth of probiotics in the gut.