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Gut friendly Kitchari (Lentil Dahl)

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Happy Saturday

Kitchari is something I was introduced to when I started studying Ayurveda (the healing sister science of Yoga). 

In Ayurveda, this meal is used to detox, reset, and heal the gut – and you know how that is a big focus for me these days. 

This recipe is really easy, I drop it all into my slow cooker because I don’t even need to watch over it. 

In the slow cooker, about 4 hours on slow, on the stove, probably about 40mins on a simmer. 

Lentil Dahl Fiber Points 13+

1 cup mung dahl lentils (these are the best ones to not cause a gassy tummy)

1 bunch spring onions

2 cloves garlic

1 tbsp garam masala

1 tbsp cumin powder

1 tbsp cumin seeds

1 tbsp ground coriander

1 tbsp turmeric

¼ tsp black pepper

1 tsp asafoetida

1 tbsp fenugreek

1 tbsp coconut oil or olive oil

500 ml veg stock

1 thumb of grated ginger

Finely chop spring onions and garlic. Heat oil in a pan, add spring onion and all dry spices to bring out the fragrance of the spice (add more oil if needed) then add the garlic. In a slow cooker add the lentils, stock and all the spices. Cook on high 3-4 hrs or low 6-8 hrs. The lentils should be soft, almost broken down. Serve with rice or wraps. This will make 4 – 6 serves and can be frozen

Nutty Rice

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Nutty Rice Fiber Points: 10+

1 cup white basmati rice

1 cup brown basmati rice

1tspn ground cumin

2tbsp sunflower seeds

2tbsp pumpkin seeds

1/2 cup dried apricot chopped

1 cup roasted cashews (if you have raw, dry fry them for a few mins)

1/3 cup pine nuts

2/3 cup almonds

Dressing

1/4 cup wine vinegar 

1/2 cup olive oil

Fresh herbs chopped

Instructions

Cook the rice separately as per the cooking instructions on the packet (generally brown rice takes longer than white to cook) .

In a large bowl, combine the nuts, seeds, cumin and apricot.

Make the dressing in a jar with a lid, add vinegar and oil, and shake well to combine. 

Once the rice has cooked, add it to the nuts and seeds, add the dressing and mix well.  

You can eat this hot or cold. 

This recipe is great to go with dahl, chicken or fish! It’s also lovely to eat on it’s own. 

The ultimate comfort food

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What is your ultimate comfort food? My absolute comfort food is macaroni cheese, chips AND garlic bread! BUT… fiber points = pretty much zero, unless I went to the bother of making the vegan version, but that just doesn’t cut it. 

For my new subscribers, just to update you on what the fiber points thing is about. A healthy gut is a gut with a broad diversity of gut microbes and the only way to get good diversity is to eat a wide range of fiber sources to feed those bugs. The science says aiming for 30+ sources a week (fiber points), that includes fruit, veg, herbs, spices, nuts, seeds and whole grains, and it’s sources, not portions. The recipes I share here and on my blog are easy ways to get fiber points. That’s why my mac cheese doesn’t cut it. 

I do have a few other comfort foods: kitchari dahl, any kind of veggie curry, lentil soup and homemade pizza! And something that shocks a lot of people, NO CHEESE on my pizza… don’t knock it until you have tried it.

This weeks recipe: 

Tortilla Pizza Fiber Points 5+

The 5 points are just for the tomato sauce!! 

Tomato sauce:

Tin tomato (check no added salt or sugar)

Chillies (optional)

Basil (fresh or dried)

Oregano (fresh or dried)

1 clove garlic crushed

Blitz together in a food processor or blender

Pizza base options:

Sourdough flat bread (need to prepare the day before if you have a sourdough starter on the go)

Sourdough pizza base (I quite like the one from Morrison’s)

Homemade pizza base (flour water & salt)

2 tortilla wraps – sandwich some of the tomato sauce between wraps

Dry fry both sides of the wrap sandwich till slightly crispy

Topping:

Here you get to make your dream pizza. Topping ideas:

Rest of the tomato sauce

Spinach & rocket (or just spinach)

Cherry tomatoes (chopped)

Bell peppers (any colour) (chopped)

Small onion (thinly sliced) red onion can be a nice alternative

Button mushrooms (sliced)

Roast aubergine

Roast sweet potatoes (cut them into small pieces and roast them before you add them as a topping)

Dried basil & oregano

Dried chilli flakes

Pine nuts

Pineapple (I know this one causes arguments)

Chicken breast pieces

Cheese (if you like – I prefer no cheese personally)

The world is your oyster making your own pizza toppings and the more variety, the more fiber points

Heat oven to 180c. 

Spread tomato sauce over tyour base, and add your choice of topping. Place in the oven for 10-15 mins if you are using the tortilla wraps or shop bought base, 15-20 mins if you are making your own base.

What would you put on yours? 

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