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Cold weather can cause a tendency to comfort eat, and longer evenings mean more time to (potentially) spend at the pub or over a big dinner. However, clean eating is important to keep our immune and digestive systems healthy.

A very simple, healthful dish you can add to your diet is kitchari, which is just rice and mung beans. It is a staple of Ayurvedic food because, according to the philosophy, its balance of warm and cool makes it ideal for all three doshas, or body types.  It contains a good balance of protein, carbohydrates, and fat making it easy-to-digest and highly nutritious dish.


This recipe is from Banyan Botanicals. You could double the amounts and freeze the extra for easy meals later.

Kitchari is one of the few foods that provides both nourishment for the body and benefits digestion due to its spice combination. This makes kitchari ideal during stress, illness, change of seasons, and it is the primary food during Ayurvedic internal cleansing.

• ¼ tsp black mustard seeds
• ½ tsp cumin seeds
• 1 small pinch asafoetida (hing) powder
• ½ tsp turmeric powder
• ½ tsp cumin powder
• ½ tsp coriander powder
•1 tsp rock salt

• 2-3 TBS ghee (clarified butter)

• 1 cup split yellow mung dal, rinsed well, soaked overnight and drained
• 1 cup white basmati rice, rinsed well and drained
• 4-5 thin slices of fresh ginger root
• 6 cups of water
1. Using a heavy-bottomed pot, heat the ghee on medium heat.
2. Sautee the Kitchari Spice Mix or just the mustard
seeds, cumin seeds, and asafoetida.
3. Add the drained mung dal, turmeric, and salt and stir until
the mix almost starts to stick to the bottom of the pan.
4. Add the rice, water, cumin powder, coriander powder, and ginger.
5. Bring the mixture to boil on high heat, then cover the
pot and turn the heat down and let it simmer until
both the rice and dal are mushy (approximately 30-45
minutes). Add water as needed to prevent scorching. The
consistency should be that of a thick vegetable stew.
6. You may have to experiment with the amount of
water you use to find the right consistency for you
(the more water, the thinner the consistency).
7. You may also choose to add some of your favorite

Share your favourite clean eating recipe or tip in the comments.