Resources
On this page you’ll find kitchari recipes, book recommendations, a simple constitution self-assessment questionnaire, and other additions. Please scroll down.
Recommended Reading
Here’s a list of books for those interested in reading about Ayurveda. Please inquire if you have specific topics of interest.
Ayurveda, the Science of Self Healing, Dr. Vasant Lad, Lotus Press
This concise book is an excellent Ayurvedic primer. Dr. Lad covers
the principles and practical applications of Ayurveda. The book is
well illustrated and easy to understand.
Yoga and Ayurveda, Self Healing and Self-Realization, Dr. David
Frawley, Lotus Press
Dr. Frawley has authored many comprehensive and excellent books and this
book is especially recommended for those who practice yoga and seek optimal
health.
Ayurvedic Cooking for Westerners, Amadea Morningstar, Lotus Press
Morningstar has quite an appreciation for Ayurvedic practices. This
is a generous offering of Ayurvedic recipes for the Western palate and
lifestyle.
The Ayurvedic Cookbook, Amadea Morningstar and Urmilla Desai, Lotus Press
An excellent book with simple recipes and menus. Morningstar is a
nutritionist and this book is filled with useful information to enhance
your health. A favorite of mine.
Absolute Beauty, Pratima Raichur, Harper Collins
For those interested in beauty care based on the principles of Ayurveda,
this is an informative and beautiful book.
Simple Constitutional (Dosha) Assessment
Here’s a simple questionnaire to give you a general idea of your Ayurvedic Constitution, or Dosha. In practice, Ayurveda observes the individual’s original constitution and what’s become of it over time, due to habits, environmental stress, job stress, poor diet, disease, age, etc. For more specific information, or if you are seeking to address physical, mental or emotional imbalances, a more detailed assessment will be necessary. Please contact us for an appointment.
Please choose one choice in each category that BEST, generally describes you. In some cases there may be more than one answer. When you are finished, tally your choices in each column.
| Column A | Column B | Column C | |
|---|---|---|---|
Frame |
Thin, easily loses weight |
Moderate medium build |
Stocky, hard to lose weight, naturally heavy build |
NOTE: Any of the three can be overweight when out of balance. |
|||
Muscle |
Undeveloped, must work hard to keep |
Easy to maintain, defined |
Muscular, strong by nature |
| Skin | Dry, thin, chapped lips |
Oily, warm, sunburns easily, rosy |
Cool, thick, can be clammy, pale |
| Hair | Dry, kinky, brown, black |
Oily, soft, red, yellow, early gray, bald |
Wavy, thick, lustrous, dark or light |
| Face | Long, thin |
Angular, tapered |
Round, oval |
| Joints | Crack and pop |
Medium size, may be heated |
Firm, large |
Body |
Often cold |
Warm, easily overheated |
Cool |
| Sweat | Scanty |
Profuse, strong odor |
Profuse with effort only |
| Sleep | Insomnia, poor, hard to fall asleep, usually could use more |
May be short but usually good, unless planning or problem solving |
Long and deep, hard to rouse |
| Memory | Good short term but forgetful |
Good overall, may slant to their viewpoint |
Good long term |
| Learns | Quickly, forgets easily, many interests |
Focused, wants to know why, competitive |
Slowly, deeply when a need to learn |
| Urine | Light, scanty |
Yellow, profuse |
Clear, moderate |
| Digestion | Irregular, forms gas |
Burning, acidic, fast |
Slow, often mucous |
| Elimination (typical) | Gas, constipation, hard, irregular, variable |
Loose, fast, occasional diarrhea |
Sluggish, slow, regular |
| Most Challenging Emotions/Traits |
Fear |
Competitive |
Attached to their way |
| Positive Traits when balanced |
Enthusiastic |
Focused |
Calm |
| Movement | Quick, fast, likes to move even when sitting, addiction to activity, short bursts, may soon be fatigued, restless |
Moderate pace, good athlete, moderate endurance, aggressive, precise |
Sedentary, steady, strong endurance, slow pace, likes to be a spectator, athletic strength vs. speed |
| Appetite | Variable, little or a lot, may forget to eat |
Strong, late meals or skipped meals cause irritability, voracious hunger |
Steady, likes food and thinking about food, may or may not overeat |
Count the number of the items you marked in each column and tally them below.
Total Column A________ Total Column B_________ Total Column C________
Your highest number generally indicates your constitution, or dosha.
If your highest number is in Column A, this generally indicates
an Air/Ether element or Vata constitution or dosha.
If your highest number is in Column B, this generally indicates
a Fire/Water element or Pitta constitution or dosha.
If your highest number is in Column C, this generally indicates
a Water/Earth element or Kapha constitution or dosha.
Many people have high, closely matched numbers in two columns. This indicates a dual constitution or dual dosha, such as Vata/Pitta or Kapha/Pitta. A balance in all three is a relatively rare occurrence.
Ayurveda teaches that when each individual’s unique constitution is in a state of balance, there is naturally occurring health, immunity, peace, harmony, and contentment. Ayurveda recognizes that what balances one person will not be good for another. Instead, it teaches that each person has a unique constitution with specific needs. If you’d like to know more about this practical, time-tested science and how to bring about greater balance in your life, please contact us.
Kitchari (Kitchadi, Kitcharee) Recipe
Kitchari is the traditional healing food of Ayurveda, known throughout India. Due to its efficacy, its popularity has spread to other healing modalities as well. Kitchari is used during panchakarma cleansing programs, but can be taken anytime you are feeling under the weather, needing to be cleansed, or needing to rest and rejuvenate the deeper tissues. Kitchari is a very balancing, sattvic food and good for all constitutions. Made with nutritive-rich mung beans and basmati rice, the combination of legume and grain offers balanced protein and carbohydrates. Mung beans are more easily digested and less gas producing (and Vata aggravating) than other beans. The simplicity of the dish and its healing spices, allow for digestive ease. The more liquid you make kitchari, the easier it is to digest, which allows for rest and deep healing.
Kitchari recipes are all very similar, with varying amounts of spices. The amounts and types of spices are chosen based upon the individual’s constitution. For instance, Pitta may have less of the heating mustard seeds (or none at all) and more cooling coriander. You may adjust the amount of spices, and the amount of water for taste and consistency. Use the spices advised for your constitution from your food chart. You can experiment as long as you keep in mind what’s best for your constitution. The recipe below, is a general kitchari recipe. If you are seeking support for an imbalance in specific organs or tissues, you’ll be given suggestions for balancing additions to the recipe during your consultation.
In the San Francisco Bay Area, Whole Foods and Rainbow carry the ghee, spices, and whole green mung beans, but not split mung dal beans. Bazaar of India in Berkeley on University Ave. will mail split mung dal and spices to you if you call them (800)261-7662. VIKs in Berkeley on Allston Way also has these ingredients, as will most Indian groceries.
A Recipe for Kitchari
Sometimes mung dal has tiny stones mixed in the bag. Be
sure and rinse the dal and remove them.
Rinse thoroughly:
3/4 cup split mung dal (or ½ cup whole mung beans
soaked and sprouted in water, if you’ve been directed to have
them.)
3/4 cup organic white basmati rice
Drain the water and set aside.
In a deep saucepan with a lid:
Heat 1 1/2 teaspoon pure ghee (Whole Foods, Rainbow or
make your own)
(or olive oil if you’re directed to do so) on medium heat
Add 1/2 - 3/4 teaspoon black mustard seeds
1 1/2 teaspoon cumin seeds
When the seeds start to pop, turn off the heat and add:
1 teaspoon turmeric powder
1 inch of fresh grated ginger root
1/2 to 1 teaspoon coriander powder
1/4 teaspoon fresh black pepper
1 teaspoon fennel seed or powder
Stir this mixture and then add:
Rice and mung dal and stir until the rice and dal are coated
with the spice mixture
Turn the heat on to medium and add:
4 cups of water or more
Bring to a boil and then turn heat down to a simmering boil
and cover with a lid.
Cook for 40 minutes or longer until rice and dal are soft. Check and add more water if needed. It’s fine to add more water and make it soupy.
Serve with a small amount of Braggs amino acids or salt.
Options:
Vata and Kapha may add a
teaspoon of cinnamon and extra black pepper
Kapha may have extra mustard seed and a pinch
of dry ginger
Pitta may omit mustard seed and may have
extra coriander and garnish with cilantro leaves
Vata may have extra Braggs, extra Ghee, and
a pinch of asafoetida (hing), found in Indian groceries, and
may cook an hour or more for a very soupy texture (extra water
is needed)
If directed, you may steam to a soft texture: carrot, zucchini, or broccoli and have with the kitchari.
During a kitchari fast you may eat the kitchari whenever you are hungry, until you are ¾ full. You may choose to cook a large pot of it in the morning and eat it all day.
If you’re on a kitchari diet of a week or more and need a change of pace, you may cook basmati rice in one pot and make a dal “soup” in a separate pot with all of the other ingredients and then eat them together – this can sometimes be all the change you need to break any monotony you may be experiencing. Check with me before doing this if you’re on a panchakarma program.
Typically, people report feeling clean and light after eating kitchari for a number of days. It is not unusual to lose a pound or two while on a kitchari diet. If you feel weak, please eat larger amounts, or add steamed vegetables.
If you’re on a kitchari diet for panchakarma, you will be directed to have specific amounts of ghee on successive days.
Although kitchari can be taken for a month or more, please don’t have kitchari for more than ten days at a time without supervision.
As always, check with your licensed medical practitioner before making any changes to your health routine.
How to Make Ghee
What you'll need:
A 4 quart or medium sized saucepan
Clean, dry, glass jars with lids
A stainless steel stirring spoon (wood can hold moisture)
One or more pounds of organic unsalted butter (salted won't work)
Procedure:
Cut the butter into cubes and put them into the saucepan.
Turn the stove to medium heat - take care not to scorch or burn the ghee.
Once the butter begins to boil, you can turn the heat down, but you
want the butter to continue a slow roiling boil, or simmer, over most of the surface.At this point froth will begin to form as the butter releases moisture.
Stir the ghee very gently in small circles near the top of the pot.
Continue boiling gently.
For the next 20 minutes or more you will start to see the milk solids
separating from the ghee - they will appear as sticky, stringy white globs and sink to the bottom.Steam should still be rising from the ghee and it will begin to become clear with a layer of golden brown residue at the bottom.
At this point be very careful not to burn the ghee, lower the heat if needed.
When steam stops rising, the ghee is ready.
Turn off the heat and leave the ghee to cool for a few minutes.
Using caution, gently pour the ghee into your sterile, very dry
containers leaving the golden brown residue at the bottom of the pot.You may choose to strain the ghee through a dry, sterile tea strainer.
Put lids on the jars and let them cool.
Ghee can be stored at room temperature, however, it may spoil if
contaminated with moisture from a spoon for instance.You may also refrigerate ghee.