Step One: Before showering rub down your entire body with a generous amount of warm sesame oil. Sit naked on a large towel. Pour oil into the palm of your hand and rub vigorously into your skin. Start with your feet and work your way up your entire body to the crown of your head. Lay down on the towel in savasana covered with another towel or bathrobe for 5-15 minutes. Rinse off excess oil in the shower.
Step Two: Breakfast One bowl of hot cereal like oatmeal with prunes and apricots that have been soaked overnight.
Step Three: Throughout the day sip on a rehydrating tea. Boil 1 teaspoon each of fennel seeds, cumin seeds and coriander seeds in 4 cups of water. Simmer for 5 minutes. Turn off and steep for 5 minutes. Strain and drink hot or at room temperature.
Step Four: Kitchari for Lunch
1 cup split yellow mung beans (soaked overnight or at least 6 hours)
½ cup basmati rice
2 cups chopped vegetables (your preference)
½ teaspoon turmeric
1 tablespoon ground coriander
1 tablespoon fresh grated ginger
1 teaspoon cumin seeds
1 teaspoon fennel seeds
½ teaspoon salt (to taste)
2 tablespoon ghee (or oil of your choice) for lightly frying
First, rinse the split yellow mung beans thoroughly (3-4 times). Add 4 cups of water and bring to a boil. Then turn down to medium-low and cook for 15 minutes (or until the beans break up). Add more water if you would like a soupier consistency.
Rinse thoroughly the basmati rice and add to the beans. You may now add 2 cups of assorted cut vegetables. Choose vegetables according to what is seasonal in your area and to support your dosha – vata, pitta or kapha. Cook for another 15 minutes, stirring regularly, while you work on the next step.
In a fry pan melt ghee or oil over medium flame and add only the seasoning seeds first (cumin and fennel). Let cook until light brown before adding the rest of the spices and ginger. Cook for 1 minute or until brown. Add this to the beans and rice. Add salt at the end (salt to taste – you may want more or less than the recipe calls for). The consistency should be like a thick soup. (Add water if you need to.)
Cook for another 10 minutes, stirring regularly. Garnish with fresh lime and/or cilantro if you like.
Step Five: Dinner Lightly steamed vegetables or Kitchari
Step Six: One hour before bed, drink one cup prune juice or 2 teaspoons Triphala powder in 1 cup warm water.
Step Seven: Journal about your day, contemplate your gratitude list, meditate, or do restorative yoga asanas to wind down before sleeping.