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Week 1

LINKS to reading materials and recipes:
 
https://www.medicalnewstoday.com/articles/323757#benefits
https://kripalu.org/resources/health-benefits-tongue-scraping-and-how-do-it
https://www.joyfulbelly.com/Ayurveda/recipes/season/Autumn-Winter
https://www.joyfulbelly.com/Ayurveda/recipes
https://www.thepioneerwoman.com/food-cooking/recipes/a91575/how-to-make-ghee/

How to make Ghee in a crockpot

https://arbuz.com/recipes/how-to-make-ghee-in-crockpot/

*note: you may use a spoon to scrape your tongue if you don't have a tongue-scraper...yet they are for sale at most natural food stores

WEEK 2 SHOPPING LIST -to prepare in advance for week 2:

-3lbs Porridge *any of the following: oatmeal, amaranth, buckwheat,  semolina, millet or quinoa *with the option to add cooked apples, cooked cherries or soaked raisins to your porridge (a teaspoon of maple syrup is fine if you need sweetener) 

-3lbs Lentils *any of the following: Red Lentils (Massoor dal), Yellow Split Mung or Green Whole Mung 

-3lbs White Basmati Rice (white rice is light on the digestive system)

-3lbs of Ghee (or 3lbs of butter if you are making Ghee) (Use Coconut oil to taste tolerance if Vegan)

-6lbs of vegetables for the soup recipes you choose below 

-one bunch each of herbs for soups: basil, oregano, parsely, garlic,  one thumb of ginger

Week 2

WEEK 2 SHOPPING LIST:

-3lbs Porridge *any of the following: oatmeal, amaranth, buckwheat,  semolina, millet or quinoa *with the option to add cooked apples, cooked         cherries or soaked raisins to your porridge (a teaspoon of maple syrup is fine if you need sweetener) 

-3lbs Lentils *any of the following: Red Lentils (Massoor dal), Yellow Split Mung or Green Whole Mung 

-3lbs White Basmati Rice (white rice is light on the digestive system)

-3lbs of Ghee (or 3lbs of butter if you are making Ghee)

-6lbs of vegetables for the soup recipes you choose below 

-one bunch each of herbs for soups: basil, oregano, parsely, garlic,  one thumb of ginger

 

-Herbs shopping list for Kichari and Digestive Tea: Mustard seed, cumin seed, fenugreek seed, coriander seed,coriander powder, tumeric powder, fennel seed

 

*If you are in Albuquerque - Bombay Spice has most of the dry ingredients and at good prices​

​LINKS:

Week 2 Reference/Shopping Lists document:  https://docs.google.com/document/d/1zcKzCclfBXFbT_nhJAK-LKP_OHyBTQzApcVhG63_iYI/edit?usp=sharing

Kichadi: (Cilantro and Hing are optional additions to your Kichadi)

https://www.ayurveda.com/recipes/kitchari

A note about the Soup Links: Skip the garnishes and replace butter with ghee

https://simpleveganblog.com/pumpkin-soup/

https://www.youtube.com/watch?v=s3WXH6DlFWk

https://vegetariangastronomy.com/velvety-zucchini-basil-soup/

https://www.youtube.com/watch?v=Nw8O5Rgp4k8

https://www.veggieinspired.com/vegan-carrot-soup/

https://www.epicurious.com/recipes/food/views/green-pea-asparagus-and-parsley-soup

https://thebusybaker.ca/creamy-one-pot-butternut-squash-soup/

More yin, restorative and cleansing Yoga for variety:

https://www.youtube.com/watch?v=IuIW-cBtI-Q

https://www.youtube.com/watch?v=-SZLtS1I-4Q

https://www.youtube.com/watch?v=GOQJSjQAXTw

Nadi shodhana:

https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/yoga/nadi-shodhana-pranayama/

 

About Ayurveda and Vatta Pitta Kapha:

https://www.youtube.com/watch?v=1y5VhRDM6QU

https://www.youtube.com/watch?v=HG5hBAU5kKY

https://www.dailyom.com/cgi-bin/display/printerfriendly.cgi?articleid=48751

Dosha Questionnaire:

https://www.ayurveda.com/pdf/constitution.pdf

How to make Ghee in a crockpot

https://arbuz.com/recipes/how-to-make-ghee-in-crockpot

During the traditional kichadi cleanse we avoid heavy proteins including nuts, eggs and avocado.    The lentils provide an easily digestible protein, because the goal of the traditional cleanse is to lighten the load on the digestive system in order to kindle digestive power or agni/metabolism. 

As regards adding other items to the cleanse, such as bread, it is normal to want them.   Bread it is not recommended in this stage of the cleanse...yet you ultimately decide... try to use whole ingredient bread with no preservatives/additives  if you decide for it.  In India, cleansing clients often have 2 fresh chipatis (home made Indian tortillas) with their soup in the evenings and this is made with only whole-wheat flour and water.

Dry fruits and uncooked fruits are not a part of the traditional cleanse because they increase Vata Dosha which we want to avoid.  If you are feeling hungry for a snack in between meals, try eating more quantity at mealtime or try filling up on digestive tea in between meals.  The reason for avoiding snacks in between meals is that it inkindles metabolism and burns off toxins -- in a sense, you are fasting in between meals.

You alone ultimately decide to what degree you wish to follow the cleanse.  If it is not possible at this time to do without certain items - it is all up to you.  You will get the best benefit from following the recommendations...yet you can modify it as you feel you need to because you may  practice the cleanse again to a deeper degree each time.  You may repeat an Ayurvedic cleanse like this one at any time.  The most ideal times being at the change of seasons.

Week 3

LINKS:

Scroll through Vata, Pitta, and Kapha food groups here:

https://www.ayurveda.com/resources/food-and-nutrition/food-guidelines

Recipes for Vata Dosha

https://www.joyfulbelly.com/Ayurveda/recipes/dosha/Vata

Recipes for Pitta Dosha

https://www.joyfulbelly.com/Ayurveda/recipes/dosha/Pitta

Recipes for Kapha Dosha

https://www.joyfulbelly.com/Ayurveda/recipes/dosha/Kapha

​General herbal recommendations for each Dosha

https://docs.google.com/document/d/1TbFKuIhrQgzcAHCIG89owZbaHktucr63rWWvRmqWAuM/edit?usp=sharing

Yoga for your Dosha (Ayurvedic Yoga)

https://www.arunaayurveda.org/

​​

Ayurvedic Consultations and Classes

https://www.arunaayurveda.org/online-ayurveda-classes

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