Appendix: The 5-Minute Kitchen (Recipes)
Simple food, done gently.
These staple recipes are designed for simplicity and digestive support. Most are under 5 minutes of hands-on time. Cooking time varies. Use them as a calm reset after travel, stress, or heavy eating.
Quick safety note: If you have allergies, are pregnant, or take prescription medication, keep changes gentle. If you are unsure, ask your clinician. (Honey is not recommended for children under 1.)
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Recipe 1: Kitchari (Khichdi) – Digestion reset
Kitchari is a classic Ayurvedic comfort meal. It is warm, simple, and often used as a gentle reset when digestion feels tired.
Ingredients
- 1 cup basmati rice (rinsed)
- ½ cup split yellow mung beans (moong dal, rinsed)
- 4 cups water or vegetable broth
- 1 tablespoon ghee
- ½ teaspoon cumin seeds
- ½ teaspoon turmeric powder
- Salt to taste
- Fresh coriander leaves (optional)
Instructions
- Heat ghee in a pot over medium heat.
- Add cumin seeds and let them crackle (about 30 seconds).
- Add rinsed rice and mung beans. Stir gently for 1 minute.
- Pour in water or broth. Add turmeric and salt.
- Bring to a boil, then reduce heat and simmer for 15 to 20 minutes until soft and creamy.
- Stir occasionally to prevent sticking.
- Serve warm, topped with fresh coriander if you like.
Serves: 2 to 3
Storage: Keep leftovers in the fridge for up to 3 days.
Recipe 2: Golden Milk – Evening calm
Golden milk is a warm drink traditionally used in Ayurveda to support evening wind-down. Sip it slowly 30 to 60 minutes before bed.
Ingredients
- 1 cup milk (dairy or plant-based)
- ¼ teaspoon turmeric powder
- ⅛ teaspoon black pepper
- Pinch of ginger powder
- Pinch of cinnamon
- ½ teaspoon ghee or coconut oil
- Honey to taste (add after cooling slightly)
Instructions
- Pour milk into a small pot and warm gently over medium heat (do not boil).
- Add turmeric, black pepper, ginger, and cinnamon.
- Stir well and warm for 2 to 3 minutes.
- Pour into a cup and stir in ghee or coconut oil.
- Let it cool for 1 to 2 minutes, then add honey if desired.
- Drink warm, slowly and mindfully.
Serves: 1
Best: Fresh each time
Recipe 3: CCF Tea (Cumin, Coriander, Fennel) – Bloating support
CCF tea is a simple Ayurvedic digestive drink often used to support bloating, gas, and sluggish digestion. Sip it warm after meals or throughout the day.
Ingredients
- ½ teaspoon cumin seeds
- ½ teaspoon coriander seeds
- ½ teaspoon fennel seeds
- 2 cups water
- Honey or lemon to taste (optional)
Instructions
- Combine cumin, coriander, and fennel seeds in a pot.
- Add 2 cups of water and bring to a boil.
- Reduce heat and simmer for 3 to 5 minutes.
- Strain into a cup and discard the seeds.
- Add honey or lemon if desired.
- Drink warm or at room temperature.
Serves: 2
Tip: You can make it fresh daily or prepare a batch and reheat gently.
