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Fitness Challenge presented by R.W. Knudsen
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Recipes

Each day you'll be eating three small servings of the kitchari with optional chutney specific to your dosha type, and drinking plenty of potassium broth and herbal tea.

Ginger-Turmeric Tea (for kapha dosha)


1 qt. of purified water
15 ¼-inch slices of fresh ginger root
1½ tsp. of dried turmeric powder
½ tsp. of raw honey added to each cup you drink (optional)

Place the herbs and water together in a pot and bring to a boil, then simmer uncovered for 15 minutes. Remove from heat and let cool. Strain. The tea will last for up to four days stored in the refrigerator. It is best to drink the tea hot or at room temperature. (Use the stove, not microwave, to reheat.) Add honey as needed.

Drink two to three cups of tea a day between meals.
ginger tumeric tea

Cumin, Fennel, Coriander Tea (for vata and pitta doshas)


1 qt. of purified water
1 tsp. cumin seed
1 tsp. fennel seed
1 tsp. coriander seed
½ tsp. of raw honey added to each cup you drink (optional)

Place the herbs and water together in a pot and bring to a boil, then simmer uncovered for 15 minutes. Remove from heat and let cool. Strain. The tea will last for up to four days stored in the refrigerator. It is best to drink the tea hot or at room temperature. (Use the stove, not microwave, to reheat.) Add honey as needed.

Drink two to three cups of tea a day between meals.
cumin fennel, corriander tea

Fall Digestive Kitchari


This staple food of Ayurvedic medicine is designed to stoke the digestive fire and reduce ama, or internal toxicity. This basic recipe is good for vata dosha, and is the base recipe for both pitta and kapha doshas with the noted additions.

(Makes 3 cups)
1 c basmati rice
½ c organic whole mung beans (don't use split mung beans), soaked for
at least three hours before cooking
4 c purified water
2 T organic ghee
1 tsp. black mustard seed
1 tsp. cumin seed
2 pinches hing (asafetida)
1 tsp. fresh grated ginger
1 stick of kombu or wakame
½ tsp. sea salt
½ tsp. turmeric

for pitta dosha imbalance
½ tsp. dry fennel seed
Sliced burdock root (appx 8 inches long) or 2 sliced carrots
1½ c fresh green beans
1 small zucchini, sliced

for kapha dosha imbalance
1½ tsp. coriander seed
1½ tsp. oregano
3 bay leaves
Two cups chopped vegetables, including zucchini, leafy greens, green beans

1. Rinse the rice and mung beans and soak for three hours or overnight. Drain. If using vegetables, cut into cubes.

2. In a pot, warm the ghee over medium-high heat. Add the mustard and cumin seeds (and, if using, fennel and coriander seed) and sauté for 1-2 minutes or until aromatic.

3. Add tumeric (and if using, other spices), mung beans, and rice. Then add water, kombu, and ginger. Bring to a boil then cover and simmer for 40 minutes.

4. If using vegetables, add starchy ones (burdock or carrot) halfway through the cooking. Zucchini and beans should be added 10 minutes before the kitchari is done. Greens can be added in the last five minutes. If you need to add more water, do so, but the kitchari should be the consistency of stew when done.

5. Garnish with fresh cilantro chutney and add salt to taste. You can have avocado with a little salt and lemon or steamed vegetables (broccoli, carrots, beets, green beans, asparagus, fennel, and summer squashes) as a side dish. Eat enough to feel satisfied, about 1 to 1½ cups, and then relax for at least 15 minutes to support good digestion.
fall kitchari

Fresh Coriander Chutney


This tasty chutney is considered tridoshic, meaning it can be enjoyed by any dosha type. Add 1 teaspoon to your kitchari for some diversity.

1 bunch fresh coriander (cilantro or Chinese parsley)
¼ c fresh lemon juice
¼ c purified water
¼ c unsweetened dry coconut
2 T fresh ginger root, chopped
1 tsp. raw honey
1 tsp. sea salt
¼ tsp. fresh ground black pepper

1. Blend lemon juice, water, and fresh coriander until the herb is coarsely chopped. Add the rest of the ingredients and blend until it is the consistency of pesto.

2. Store covered in the refrigerator for up to one week.
coriander chutney

Potassium Vegetable Broth


This light mineralizing broth can help maintain your energy in the final days of the cleanse. Drink up to 3 cups each day. This recipe makes two days' worth of broth.

5-10 large organic potatoes, any kind, peeled
8-12 organic carrots, peeled
1 bunch organic celery, chopped
2 bunches of dark leafy greens
Enough purified water to cover the vegetables

1. Add the peels from the potatoes and carrots, and the chopped vegetables, to a pot and just cover with purified water.

2. Bring this to a boil and then simmer covered on low heat for 1 hour.

3. Strain and drink only the broth. The vegetables can be stored in the refrigerator until the cleanse is over and cooked and puréed into a soup.
vegetable broth



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