If you knew you'd live to 100, how would you change your life today?

Conscious Yogi Khichadi Bowl

Cook healthy. Cook delicious. Cook smart!”

Khichadi is an Ayurvedic detox food, yet many taste its incredible flavors daily as it is a commonly loved dish found on the dinner table.

“Khichadi, pronounced kich-ah-ree and sometimes spelled “kitchari” or “khichdi,” has long been used to nourish babies and the elderly, the sick and the healthy during special times of detox, cleansing and deep spiritual practice.”1 Taste the reason behind it all with this nutrient dense recipe:

Ingredients

  • 3 cups forbidden black rice, rinsed and soaked overnight
  • 1 cup split green or yellow split mung dal, rinsed in a couple changes of water and soaked overnight
  • 4 tbsp Chilean Frantoio or California Blend Olive Oil
  • ½ tsp Cumin Seeds
  • ½ tsp Mustard Seeds
  • ½ tsp ground Ginger
  • ¼ tsp Turmeric
  • ¼ tsp Cayenne pepper
  • 2 medium turnips, sliced into half-moons and sautéed
  • 2 carrots, sliced into 1 inch pieces or keep them whole
  • 2 cups snow peas, blanched or raw
  • pinch each Cinnamon, Cardamom, salt, & black pepper
  • 1 spring onion with greens
  • 6 to 7 cups of water (add if you need more)
  • microgreens or pea shoots
  • sliced radish
  • shredded cabbage
  • coconut flakes
  • fresh coriander sprigs
  • lime wedge
  • toasted sesame seeds
  • 1 large or 2 small heads baby bok choy, chopped into 2inch pieces
  • ½ avocado, peeled and sliced thinly

Directions

  1. Heat the extra virgin olive oil in a pot over medium flame and add the cumin seeds, mustard seeds, cinnamon stick and cardamom pods. Allow them to cook, shaking the pot frequently, until the mustard seeds begin to pop. Add the turmeric, ginger, salt and cook for 30 seconds, stirring.
  2. Add the rice and dal and cook, stirring, for about a minute. Add the water and bring to a boil. Give it a stir, reduce the flame and cover.
  3. Let the khichadi simmer for about a half hour or until the dal and rice are soft and much of the water is absorbed. The consistency should resemble risotto. Turn off heat and add the lime, chopped cilantro and salt to taste.
  4. Meanwhile, put ½ cup of water into a pot with a steaming basket and bring to a boil. Place carrots and snow peas in steamer basket, cover and steam for 5-7 minutes. Finish by steaming the bok choy for 2 minutes the same way.

TWO OPTIONS FOR DRESSINGS

Cashew and Cilantro Dressing

Ingredients

  • 2 tbsp Garlic Olive Oil
  • ¾ cup cashews, raw, soaked in 2 cups water overnight, drained
  • Juice of 1 large lime, fresh
  • 2 tbsp avocado
  • ½ cup fresh cilantro
  • ½ tsp salt
  • ½ cup water

Directions

To make the Cashew Cilantro Dressing place the 2 tablespoons of avocado, soaked and drained cashews, lime juice, cilantro, salt, and water in a blender. Puree the mixture until smooth. Add more water as needed to get things moving in the blender and to get your preferred consistency.

Saffron-Turmeric Yogurt

Ingredients

  • a pinch of saffron threads, crumbled with the finger tips
  • 1 tablespoon boiling water
  • Pinch of ground Turmeric
  • ⅛ tsp Cardamom
  • 1 cup homemade plain yogurt
  • Salt to taste, if preferred

Directions

Place the saffron in a small bowl and pour the tablespoon of boiling water over it. Set aside to infuse for 5 minutes. Add the saffron, turmeric and cardamom to the yogurt and stir to combine.

Assembly

Divide the khichadi into bowls and arrange the vegetables, greens and chutney on top. Drizzle with the saffron yogurt. Garnish with micro-greens, sesame seeds and ghee or olive oil if desired. Bon Appetit!

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References:

Douillard, J. (2013, March 21). What’s So Amazing about Khichadi? Retrieved from https://www.elephantjournal.com/2013/03/whats-so-amazing-about-khichadi/

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ABOUT 100 YEAR LIFESTYLE

Dr. Eric Plasker

If you knew you’d live to 100, how would you change your life today? This is the question that was inspired by Max, one of Dr. Plasker’s patients, that started The 100 Year Lifestyle movement.

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