This week we’re featuring a recipe for kitchari sent to us by a dedicated CSA member, Caitlin Bourassa.
Caitlin is a certified Health Coach who specializes in one-on-one coaching in her INPower Wellness consulting business. In partnership with her clients, she develops integrative plans that cultivate vitality with an emphasis on healing foods and radical self-care practices. She has made a generous offer of 50% off Health Consultations and 10% off her 6-month coaching program, Powerful Beyond Measure. You can learn more at: www.inpowerwellness.com.
Kitchari is a traditional Indian dish for cleansing, detoxifying and replenishing the body. This version is particularly suitable for late fall and winter when we may experience symptoms of feeling cold, dry, and depleted. The combination of mung dahl beans and basmati rice creates a complete protein that is light and gentle, granting us energy and stamina. The tantalizing spice blend activates our digestive fire, enhancing digestion and nutrient absorption. Ghee neutralizes stomach acid, lubricates our intestinal linings, and enhances the absorption of lipid-soluble vitamins A, E, D and K. It is an ideal one-pot dish during illness like cold or flu, when feeling stressed or anxious, during times of grief, during menstruation, during the change of the seasons (as we are experiencing in Vermont), when shifting to a gluten-free or vegetarian diet, during intense spiritual practice, and as a guided cleanse to reduce unhealthy food cravings.
•4 tablespoons ghee (Vegan version: use coconut oil or sesame oil)
•1 small onion, chopped
•4-6 cloves garlic, chopped fine
•2 teaspoons each black mustard seeds, cumin seeds, turmeric powder, and black pepper
•1 teaspoon each cumin powder, coriander powder, fennel seeds, cardamom, cinnamon
•8 cups water
•2 cups mung dahl beans (or split red lentils)
•1 cup white organic basmati rice
•1-2 tablespoons fresh ginger, minced or grated
•2 teaspoons sea salt
•3-4 cups of seasonal squash or root vegetables of your choice, chopped (Kabocha or Red Curry squash, pumpkin, carrots, etc.)
•A few handfuls of chopped seasonal greens (kale, chard, collards, spinach, etc.)
•Garnish: fresh squeezed lime or lemon juice, chopped cilantro, dollop of ghee
Rinse mung dahl beans (or lentils) several times until water runs clear. Give rice one quick rinse. In a large saucepan or pot heat ghee (or oil of choice) over medium heat. Once ghee is warm, add all seeds (mustard, cumin, and fennel). When mustard seeds begin to pop, add onion and garlic. Sauté on medium heat for about 5 minutes, stirring occasionally. Add the rest of the spices (turmeric, black pepper, cumin, coriander, cardamom and cinnamon) and stir well. Allow spices to open and infuse 1-2 minutes. Add 8 cups water, mung dahl beans, rice, ginger, salt, and root vegetables. Bring to a boil and reduce to a simmer. Allow mixture to simmer, covered, for about 45 minutes. Tip: Set a timer for 30 minutes and go relax, shower, do laundry, sort through mail, read, anything that suits you! Once timer goes off, add seasonal greens and stir thoroughly. Set timer for another 15 min. and prepare garnishes. Kitchari is ready once beans and rice are soft and consistency is like a very thick soup. Turn off heat. Serve warm in bowls and garnish with lime juice, cilantro, pinch sea salt (optional) and a teaspoon (or more) of ghee. Bring Kitchari to work in a thermos for a healthy, hot lunch!
For a mini detox: Enjoy Kitchari three meals a day for 1-2 days and drink plenty of warm water and herbal, digestive teas between meals.
For those looking to lose weight: Add a pinch of cayenne, use half the amount of ghee, and use cauliflower, carrots, and more leafy greens for vegetables.
Rice can be substituted with quinoa, amaranth, or millet. ?
Shaved Brussels Sprouts Salad
10 oz Brussels sprouts
2 TB good quality olive oil
1 TB freshly squeezed lemon juice
salt and freshly ground black pepper to taste
1 oz shaved parmesan-style, hard cheese
Slice sprouts into very thin ribbons. If you have an adjustable blade slicer, use it, watching your fingers closely. Toss cut sprouts into a bowl to separate layers. Whisk together oil, lemon juice, salt and pepper, then toss with the sprouts. Garnish with the shaved parmesan.
Butternut Squash and Pears with Rosemary
Large pieces of winter squash can take a long time to cook, but when sliced thinly, it cooks in about 15 minutes. This means you can take advantage of squash’s dense nutrition even on a weeknight, as in this dish that also stars sweet pears and fragrant rosemary.
1-2 Asian pears
1 Tbs. grapeseed or canola oil
1/2 small butternut squash, about 3/4 lb., peeled, seeded and
1 tsp. sea salt
1 Tbs. finely chopped fresh rosemary
Pinch of cayenne pepper
1/2 cup apple juice
Halve and core the pear and cut it lengthwise into thin slices.
In a fry pan over medium-high heat, warm the oil. Add the squash and sprinkle with the salt. Cook, stirring often, until the squash is browned on the edges and begins to soften, about 5 minutes.
Add the pear, rosemary, cayenne and apple juice. Cook until the liquid evaporates and the squash is tender, 6 to 8 minutes more. Transfer to a serving bowl. Serve hot, warm or at room temperature. Serves 4.
Kale & Smashed Potato Cakes
1 bunch kale, washed, trimmed
2 lbs. potatoes, washed and quartered
2 onions, finely chopped
5 sprigs fresh sage, rough chop
1/2 cup scallions, bias cut
1/4 cup olive oil
salt & pepper
Bring 8 cups of salted water to a boil. Add kale. Cover and cook over medium until tender. Remove kale with a slotted spoon, reserving cooking liquid. Chop kale and set aside.
Add potatoes to the same pot; bring to a boil. Reduce heat, and simmer 10 minutes or until tender. Drain; partially mash potatoes. Stir in kale. Add half of the olive oil and season with salt & pepper.
Heat remaining oil in a large nonstick pan. Add diced onion and chopped sage. Cook until browned. Combine potato mixture, onion mixture, green onions. Remove from heat; cool slightly. Divide potato mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. In the same nonstick pan, add some olive oil and carefully place potato patties, Brown evenly on both sides.
Potato and Kale Frittata
4 tablespoons extra-virgin olive oil
4 medium Yukon gold potatoes, peeled and chopped into 3/4-inch cubes
1 large onion, thinly sliced
2 cups kale, chopped
Salt and pepper
Pour the olive oil into a large cast-iron skillet set over medium heat. Add the onions and potatoes. Cook, stirring carefully and occasionally, until the onions brown and the potatoes are tender. This should take about 15 to 20 minutes. Toss in the kale and cook for five minutes, stirring occasionally. Turn off the heat and season with salt and pepper.
Crack the eggs into a large bowl and whisk together. Pour the eggs into the skillet. Smooth mixture out with a spatula.
Preheat the broiler. Turn the heat back on to medium. Cook for a few minutes, until the edges are cooked but the middle is still runny. Then place the skillet underneath the broiler and cook for a few minutes until the top is golden brown. Be careful not to let it burn.
Remove the frittata from the pan and let cool on a plate for a few minutes. Then slice up and serve. Also great left over, straight from the fridge with a dollop of salsa.
Squash and Coconut Curry with Vegetables
Last week we accidentally put a picture of a squash soup next to this recipe, but it's not a soup! But it is just too good to miss out on, so we wanted to include it again. It's super versatile and can be used with any veggies you've got!
1 half onion or 1 shallot
2-3 cloves garlic
1 can coconut milk
2-3 Tbsp fish sauce
2 Tbsp sugar
1 tsp to 1 Tbsp red curry paste
1-2 cups chicken or veg broth
1 winter squash cubed and peeled (2-3 cups cubed or so)
1 half head broccoli or cauli
1 red sweet pepper (or anaheim)
1 bunch of greens (kale, chard, mustards, etc.), chopped
1 handful of chopped cilantro (optional)
Heat large wide skillet (cast iron is great), add a little oil to moisten
Simmer chopped garlic and onion together to soften but don't brown the garlic.
Add coconut milk in and heat gently to a simmer.
Add curry paste and mash until blended into milk (start with 1 to 1.5 tsp and add more later if not enough heat)
Add fish sauce and sugar and broth (amount of broth depends on amount of veg you want to put in, can add more later depending on how much sauce you want)
Add squash and simmer til just tender
Then add veggies according to time needed to perfect doneness, finishing with the chopped greens.
Remove from heat, taste broth, if more spice desired, spoon a little broth into a small container, dissolve more paste in liquid and add back to pan. Add more sugar if more sweetness desired, more fish sauce if it lacks complexity.
Serve on bed of rice sprinkled with fresh cilantro if you have it.
Travels great. Add leftover rice to whole veg pan and blend together for great leftovers.