3 day Kitchari Cleanse

Here is the Kitchari recipe we use for our 3 day cleanse! This light and detoxifying dish is ideal for a 3-day mono-diet, allowing your digestive system to recharge for the season ahead.

Kitchari has balanced macronutrient profile, comprising carbohydrates, protein, and healthy fats, that make it a complete meal that supports optimal nutrition. The combination of rice and lentils also promotes easy digestion, as the complementary proteins help to break down and absorb nutrients efficiently.

This recipe makes approximately 2 servings. Adjust quantities as needed for your 3 day cleanse. When finishing the cleanse, start by eating light, cooked, vegetarian food and meat broths to gently reintroduce foods that are harder to digest. Meat and heavier items can be reintroduced after 2-3 days. This is a valuable cleanse to introduce to your seasonal routine and support a gentle reset for your digestion. It is suitable for all ages and body types.

Ingredients:

• ½ cup basmati rice (rinsed)

• ½ cup split mung dal (rinsed)

• 1 tablespoon organic ghee

• 1 teaspoon cumin seeds

• ½ teaspoon black mustard seeds

• 1 inch fresh ginger, grated

• 1 teaspoon turmeric powder

• ½ teaspoon coriander powder

• ½ teaspoon fennel seed powder

• 1 cup chopped seasonal vegetables

• 4 cups filtered water

• ½ teaspoon sea salt (or to taste)

• 1/2 teaspoon cayenne (optional)

• Fresh cilantro (for garnish, optional)

Instructions:

1. In a pot, heat ghee over medium heat. Add cumin and mustard seeds, cover with a lid and let them warm until they begin to pop.

2. Add ginger, turmeric, coriander, fennel seed, cayenne to the pot and stir for another minute, coating the spices in the ghee.

3. Next, add the rinsed rice and mung dal, and stir them in to coat them with the spices.

4. Pour in the water to the pot and bring to a boil.

5. Reduce the heat, cover the pot, and simmer for another 15 minutes. At this stage you may choose to add some vegetables, although not necessary. Cooking for another 10 mins or until the rice and mung dal are cooked all the way through.

6. Add salt and ghee to taste, garnish with cilantro(optional) and enjoy warm.

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Nicki is a Hiking Guide, Ayurvedic Pracitioner and Yoga teacher living in the Coast Mountains of British Columbia.

Her programs prioritise playfulness, community, authenticity, and a deep curiosity for self-discovery, connection with others, and exploration the awe-inspiring landscapes surrounding Whistler to craft transformative nature-immersed experiences.