Kitchari means mixture, and is a one pot meal of lentils and rice, traditionally made with a little ghee (clarified butter) and spices. I don’t believe any garlic or onion are used traditionally, as they are stimulating.

In Ayurveda, sound digestion is critical to health and wellness. If the digestion is not assimilating, and eliminating food properly, disease can set in. Kitchari is offered as a mono-nutrient fast, giving our digestive system a much needed break from all the processed food that we consume on a daily basis. Kitchari is considered a cleansing because it allows the digestive system to rest, it’s also nutritious and easily assimilated by the tissues. It also, balancing to all doshas.

**Note prep time is 20 minutes but recipes requires a 24 hour soaking of the lentils.**


  • 1/2 cup basmati rice

  • 1 cup mung dal (split yellow)

  •   6 cups (approx.) water

  • 1/2 to 1 inch ginger root, chopped or grated

  • A bit of mineral salt (1/4 tsp. or so)

  • 2 tsp. ghee (coconut for vegan)

  •   1/2 tsp. coriander powder

  •   1/2 tsp. cumin powder

  • 1/2 tsp. whole cumin seeds

  •   1/2 tsp. mustard seeds

  • 1/2 tsp. turmeric powder

  • 1 pinch asafoetida (hing)

  • Handful of fresh cilantro leavel

  • 1 and 1/2 cups assorted vegetables (optional)


  1. Drain and rinse the mung beans in a fine mesh sieve and leave them to drain of their excess water.

  2. In a medium pot, heat the ghee or coconut oil, cumin seeds, mustard seeds, cardamom pods and cinnamon stick over medium heat until the mustard seeds begin to pop. Immediately add the turmeric, asafetida and mung beans and cook, stirring frequently for about a minute. Add the water and bring to a boil. Reduce to a simmer, partially covered and cook for about 45 minutes or until the mung beans have broken down, loosing their district form. Add the root vegetables and salt and cook for 15-20 minutes more, until they are quite soft. Add the greens and cook about five minutes more. Turn off the heat and add the lime juice. While the dal is cooking, make the rice.

Coconut Butter Fat Balls



Total: 10 min - Prep: 10 min 

 Diet: Vegan, vegetarian and sugar free 



  • 1 cup of medjool dates (pitted)
  • 1 cup coconut shreds
  • 1/2 c. Coconut oil, melted
  • 4 tbs of cup coconut butter
  • 1/2 cup cashews
  • 1/4 cup sunflower seeds
  • 1/2 cup almonds
  • 1 tbsp cacao nibs
  • 1/4 cup pepitas
  • 1 tsp cinnamon
  • 1/3 c. almond milk


1. Blend everything in a food processor until dough is achieved. 

2. Roll into bite sized balls then lay flat on a air-tight container and freeze. 

3. Remove from freezer and let thaw 6 minutes before eating 

Original recipe from Lee From America

Activated Charcoal Smoothie Bowl



Total: 5 min - Prep: 5 min 

 Diet: Vegan, vegetarian and gluten free



  • 1 cup frozen mango 
  • 1 large ripe banana 
  • 1 tbs of honey 
  • 2 tbs of Yoso unsweetened almond and cashew yogurt 
  • 5-6 of ice cubes
  • 1/2 cup of coconut water
  • 1 to 2 tbs of activated charcoal 


  1.  Combine mango, banana, honey, yogurt, coconut water and activated charcoal. Blend until smooth - add ice as needed to reach desired thickness and consistency
  2.  Pour smoothie into a bowl and serve 

Minimal Wellness: Cashew Coconut Ball

By: Becca Shern

By: Becca Shern


  • By: Becca Shern, RDN
  • Total: 30 min - Prep: 30 min 
  •  Diet: Vegan, vegetarian and gluten free



  • ½ cup raw cashews
  • ½ cup sliced almonds
  • ½ cup salted macadamia nuts
  • 1 cup shredded unsweetened coconut
  • 2 pitted and diced medjool dates
  • 1 tsp cinnamon
  • ½ cup melted coconut butter/mana
  • ½ cup collagen protein powder
  • ½ cup cashew butter
  • ¼ cup almond milk
  • Optional: Stevia. I don't include it as I think their subtle sweetness is perfect without it. But if you want them sweeter try the equivalent to 2 Tsp sugar — the actual amount needed will vary depending on what type of stevia you use.


  1. Place the nuts and coconut into a food processor and pulse until the nuts are chopped very fine.
  2. Add in the diced dates and pulse until incorporated.
  3. Sprinkle in the cinnamon and pulse again.
  4. Add the melted coconut butter, collagen protein powder, cashew butter and pulse a few times to partially incorporate. The dough will be thick, so you may need to scrape down the sides and bottom of your food processor a few times to get it all mixed in.
  5. Finally, run the food processor while slowly adding the almond milk and continue running the processor until the dough is homogenous.
  6. Set out a sheet tray for forming the balls. Tip: make sure the tray will fit flat in your freezer. If it doesn't use another flat surfaced kitchen item like a plate or two. You'll need to freeze the balls solid before transferring them to a container for storage.
  7. Using a tablespoon, scoop out some dough and roll it with your hands into a ball.
  8. Place formed balls onto the sheet tray.
  9. Place all formed balls into freezer to freeze solid (about 1 hour) then you can transfer them to a storage container. is the source for blog posts, recipes, information on coaching services, and my contact information. I'm also active on social media (@minimalwellness), my preferred platform is Instagram, but I'm also on Facebook, Twitter, and Pinterest.

Ultimate Acai-Berry Smoothie



Total: 5 min - Prep: 5 min 

 Diet: Vegan, vegetarian and gluten free



  • 3 large ripe bananas
  • ⅓ cup almond milk (optional: coconut water, or yogurt) 
  • 3½ ounces frozen pure unsweetened acai fruit puree
  • 1 tbs of collagen powder
  • Optional: 1 scoop of vega Bodacious Berry protein powder


  • 1 Tbsp walnut 
  • 1 Tbsp hemp seeds 
  • Blackberry  


1. Combine banana, acai fruit puree, and almond milk in a blender. Puree until smooth. 

2. Pour smoothie into a bowl, and top with blackberry, hemp seeds and blackberry. 





Broccoli and Pasta



Total: 20 min - Prep: 10 min 

Cook: 10 min - Yield: 4 servings

 Diet: Vegan, and vegetarian



  • Large broccoli (around 2 cups)
  • 12 oz of uncooked deliverd Pasta
  • Spring onions
  • 3 Jalapeño pepper
  • 3 large carrots ribboned with a vegetable peeler
  • 1 or 2 cups of walnuts
  • 2 tbsp of coconut oil
  • 1 tbsp of Curry 
  • 2 tbsp of tumeric 
  • 3 tbsp of chinese five spices 
  • Salt and pepper to taste 
  • 2 tbsp water


  • Blender or food processors 


1. Add pasta in a pot of boiling water and cook until al dente. Drain pasta, and set aside. 

2. While your pasta is cooking place broccoli, coconut oil,  water, salt, and pepper in a blender or food processor. Pulse for about a minute. Taste it. Add more olive oil or water if it feels too dry, and salt & pepper according to taste.

3. Chop spring onion, carrots and jalapeño pepper into desired shape and place in a mixing bowl, add coconut oil, curry, turmeric, and Chinese five spices. Mix all spices with carrots and place aside. 

4. In cooking pot or mixing bowl place cooked pasta, and carrots, and mix with broccoli pesto. Taste for salt and and add oil as desired

5. Serve with walnut to top it off and drizzle of coconut or virgin olive  oil. 



Blueberry Veggie Smoothie

By: kyrholistics

By: kyrholistics

Continuing with our interview with Kyra Ann (IG:kyrholistics) from last week, down below she shares where she gets her inspiration, favor Instagrammers and smoothie.

Where do you get recipe inspiration?

Definitely from Instagram. There are so many talented and intelligent women out there that have inspired me to be a better and healthier eater. Every day I gain inspiration from the creations of others and often will try their recipes or will spin off and make my own!

Favorite dish to make?

I love making a huge, thick, packed veggie smoothie. I enjoy putting so many micro nutrients into one meal and having it taste almost like dessert. It’s pure bliss.

Favorite self-care ritual?

I love taking a warm bath with essential oils diffusing and soft music playing. Then, after my bath I do some dry brushing, coconut oil on my skin, and relax with my Himalayan salt lamp on and a good book. I always feel so energized & ready for anything afterward.

Where do you go food shopping?

I have a creepy love for grocery shopping and find excuses to go at least twice a week. I usually just go to my local Smiths Marketplace (Kroger) because they are affordable and have tons of organic options. I buy supplements and anything I can’t find there at my local health food store Good Earth. My favorite is if I can find my produce at a local farmers market! Definitely loving that this summer.

Who is (are) your favorite Food Instagrammers that you follow?

One of the first foodies I started following on instagram was Blair, @balancewithb. I have learned so much from her and I still refer to her blog often for recipes. The other instagram & podcast that really helped me was Jesse and Marni from @theultimatehealthpodcast. I have so many beautiful friends I’ve met in the health world that I follow regularly know I don’t think I could even narrow them down!

What is a big food/health trend that you’re currently into?

Eating more of a grain free diet. It happens to be a trend but actually really works for my body because of my specific sensitivities.

Blueberry veggie smoothie

12-16 oz unsweetened almond milk

1 c frozen steamed cauliflower

4 frozen zucchini chunks (1 inch)

1/4 c frozen mashed sweet potato

1/2 c frozen spinach

1/2 frozen banana

1 c frozen blueberries

1 tbsp sunflower seed butter (or any nut butter)

1 tbsp ground flax seed

1 tbsp hemp hearts

dash cinnamon


Hemp Seed Avocado Salad

So, I am not big on salad, but if I find a good salad I have no problem with eating it. But I though I'd try something different and make a simple salad.  So I hope you enjoy simple, fresh, healthy and flavorful recipe. This salad is simple, requiring less than 30 minutes to put together


  • 5-6 ounces of curly kale, torn or chopped, large stems removed
  • 1 cup (50 g) fresh bread crumbs
  • 1/2 Tbsp + 1/2 Tbsp olive oil, divided
  • 1/2 large lemon, juiced
  • Pinch each salt and pepper
  • 2 Tbsp (20 g)  hemp seeds
  • 1 Tomato
  • 1 Avcado


  1. Add kale to a large mixing bowl with lemon juice and1/2 Tbsp olive oil. Use your hands to massage the kale and break down its texture a bit. Once done, place on serving plat.
  2. To the kale add sliced tomato, cucumber, avocado and hemp seeds.
  3. This salad makes an excellent side dish to meals like veggie burgers, and pizza. You always add your protein of choice to make it a more substantial entree.
  4. Best when fresh. Store leftovers in the refrigerator for up to a few days.

What the heck is Matcha tea?



Matcha, matcha, matcha, lately Matcha tea is all the craze among health and wellness bloggers. It seem like you can't check your instangram accounts lately without seeing the bright green color of matcha-infused lattes, cakes, and smoothies. For tea lover like myself, it's great!! there is nothing like a good health trend that doesn't involve starving yourself or depriving yourself in hope of losing weight. Put simply, the world has gone bonkers for matcha,  from matcha latte, smoothie,  brownies, energy balls to cake. Unless unless you've been living under a rock, you've definitely noticed this new craze.  I am proud to say that I am a part of this matcha cult. For this post I thought I'd give you guys a little breakdown to what is matcha green tea, and how I make my morning matcha latte.

For this specif pose I've decided not to offer the health benefits of the tea, but there are many benefits associated with matcha tea. If you're really interested in learning more about the tea, its historical background and others, I'd recommand reading the following Books: Matcha: A Lifestyle Post - Matcha - The Matcha Miracle: Boost Energy, Focus and Health with Green Tea Powder

So what's Matcha?

Let’s start with the basics, what is matcha tea? matcha green tea is delicate tea leaf variety typically grown and processed in Japan. Matcha tea is typically used in Japanese tea ceremonies. The green tea are often shaded from the sun for few weeks of their growth, which help increasing the chlorophyll content and creating a gorgeous green color. Then, the leaves are carefully ground with stone grinding wheels to produce a fine powder. The powder can then be used to brew an antioxidant rich frothy green tea or in recipes like smoothies or baking.


Matcha Latte

Okay, lets talk about making that morning matcha latte


  • 1 cup unsweetened plant-based milk (hemp seed milk, soy, or almond)
  • 1 tsp matcha powder
  • 1 tsp moringa powder (optional)
  • 1 tsp raw organic coconut butter
  • 1 tsp collegan powder
  • ¼ tsp Honey (optional)


  1. Combine milk, matcha, collegan, coconut butter, honey and moringa powder (optional) in a small in blender. Blend until smooth and creamy. Once it's done, set it aside.
  2. While the matcha is blending make sure to boil a cup of water in a kettle.
  3. Pour the matcha into a mug and add your boiled water. Serve immediately and enjoy!!!

Cinnamon Spiced Chickpeas Salad Bowl

What can I say, if you've read the previous post you probably know about my obsession and love for salad bowl. I can talk forever about salad bowl, but the more I do it I becoming to recognize that perhaps strong inclination toward it is attributed to the simplicity of the dish. It is the ultimate minimalist's dish because it's simple and there is no clutter with it, the ingredients are simple, and natural.

I was in need of a quick lunch today that took less then 30 minutes, so I decided to make another salad bowl. By far this is probably one of my favorite salad bowl recipe I've developed - this is so addictive and SO easy to make too. The funny part I accidentally put cinnamon in the chickpeas thinking it was cumin, and I must say, it was a great mistake because it made the dish just taste some much better, the balance between the spices (cinnamon, cumin, turmeric, and Pataks - madras curry past), made the flavor and texture of the dish ten times better.


  • Canned Chickpeas
  • Half Tomato (diced)
  • Handful of arugula green
  • 1 Red bell pepper (diced)
  • 1 Avocado
  • 1 tsp coconut oil
  • 1 tsp cumin
  • 1 tsp turmeric
  • 1 tsp cinnamon
  • 2 tsp Pataks - madras curry past
  • Lime


1. Heat 1 tsp coconut in a cooking, add wash/rinsed chickpeas , and season with turmeric, cinnamon, and cumin. Let it cook for 5 minutes. Add 2 tsp of madras curry past, and let it cook for another five minutes. Set it aside.

2. In serving bowl, place your diced tomato, red bell pepper, avocado, and arugula green. Season with coconut oil, little of cumin, cinnamon, and drizzle with lime. You can also season each of the ingredients separately and then assemble all the ingredients together in a clean mixing bowl for that perfect Instagram photo

3. Add chickpeas to the green bowl and serve warm. It should make a serving of one, but you can always modify to fit the number of people.




    Rolled Oat with Almond Butter

    Given my love and strong obsession with oatmeal as a fuel to start the day I found a way to make it less dull and tasteless by adding my favorite fruits. This has resulted in the most amazing breakfast. I read somewhere that one way to make yourself wake up early was to have to plan an awesome breakfast that you could have the next morning. This allows you to have something to look forward to the next day but also acts a good motivation to get up either 5am or 6 am. This awesome breakfast has been my motivation for those days when I had work 6 am and I had to wake up by 5 am.

    This almond butter oatmeal is full of nutritious you need to start the day, starting with fig which is a great source of fiber and full of vitamins and mineral. For those who have sweet tooth fig is not only a healthy and versatile ingredient but it can add a burst of sweetness. To top it with walnut which is known to be a great source of antioxidants and an excellent brain food.


    • 1/2  cup rolled oats (Option: gluten free, or ancient grain organic oatmeal)
    • 1/2 cup unsweetened almond milk 
    • 2 tablespoon Almond butter (creamy or crunchy)
    • 1 tablespoon maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste)


    • Fig, mango, pepitas seeds, dried cherries, and walnut 
    • Granola


    • Stovetop: Bring the water, add the rolled oats, reduce heat, and cook 10-20 minutes. Stir occasionally. Cover and remove from heat and let stand a few minutes. 
    • Microwave: In a large bowl, combine 1/2 cup rolled oats and 1/1 cup of unsweetened almond milk. Microwave for one minute and 30 seconds. Stir oats and microwave another 30 seconds. Cover and let stand 3 minutes.
    •  Sprinkle honey and decorate with your choice of toppings. 

    Roasted Butternut Squash Soup

    “What good is the warmth of summer, without the cold of winter to give it sweetness.” John Steinbeck

    With winter just around the corner it is time for butternut squash, any soup is perfect for the winter season especially on a cold or snowy day. While winter hasn’t arrived here yet I can’t help but feel the need to make squash soup. So here is my favorite roasted butternut squash soup. I know how challenging it can be sometimes to cut raw squash so here is a link on how-to Peel and Cut a Butternut Squash


    • 2 tablespoon of olive oil
    • 1 large butternut squash (about 3 1/2 lbs)
    • 1 red onion, diced
    • ¼ tsp. ground turmeric
    • ¼ Curry powder
    • 1 ¼ Grounded cumin
    • 4-5 cups low sodium vegetable broth, or water
    • Salt and pepper, to taste

    Serving options:

    • A drizzle of olive oil 
    • Roasted squash seeds, or pepitas seeds 


    • Preheat oven to 375°F. and line a baking sheet with aluminum foil. Cut the squash in half and scoop out the seeds.
    • Place diced squash on the baking sheet and brush lightly with olive oil, sprinkle with salt, turmeric, cumin and curry, bake for 40-50 minutes or until the squash is tender. Remove from Oven and let it cool off.
    • While the squash is baking or cooling off in a large cooking pot heat the oil over medium high heat, mix in onion season with cumin, turmeric and curry. Let it cook for about 10-20 minutes until the onion is tender or golden brown.
    • After 20 minutes add the squash and vegetable broth and bring to boil. Let it cook
    • Oil baking sheet. Place squash, cut side down, on baking sheet. Bake until squash is very soft, about 50 minutes. Using paring knife, remove peel from squash; discard peel. Cut squash into 2-inch pieces. Heat oil in heavy large pot over medium-low heat. Mix in onion, brown sugar, ginger, garlic and cinnamon. Cover pot and cook until onion is tender, about 15 minutes. Add squash and 5 cups chicken broth. Bring to boil. Reduce heat to medium-low. Cover and simmer 10 minutes. Discard cinnamon.
    • Working in batches, purée soup in blender. (Can be prepared 1 day ahead. Cool slightly. Cover and refrigerate.) Return soup to pot. Season soup with salt and pepper. Bring to simmer, thinning soup with more broth if necessary. Ladle into bowls. Sprinkle with parsley and serve.

    The Binding Bowl

    Inspired by dinner at (Pure Kitchen), I had a chance today to create my first vegetarian bowl; inspire by their creation of the warrior bowl.  I am fascinated by meal bowls, there is something beautiful and eye catching about bowl meals, big, bountiful bowls are all the rage and it's easy to see why. A simple bowl meal is a creation of beauty and art in itself that catches the attention of everyone. A bowl is arrangement go veggies, and proteins (grains, noodles, quinoa, chickpeas etc....). It is beautiful creation that is made of everything,a little of this and little of that. 
    1-2 serving


    • 2 cup of white Quinoa
    • 1 cup of Almond
    • 2 tomato
    • 1 or 2 Avocado
    • 3 organic eggs
    • 3 cups of kale leaves


    • 4 tb. s spoon of grounded yellow mustard
    • 1 tbsp. spoon of black mustard seeds
    • 1 tbsp Mexican Chili powder
    • 1 tbsp Cumin
    • 1 cup of Sesame seeds
    • Lime
    • 1 tbsp Turmeric
    • 1/4 Salt and pepper
    • Olive oil
    • 1 cup of vinegar


    • Quinoa: Add quinoa and water to a medium sauce pan. Bring the mixture to a boil reduce heat and simmer for 10-15 minutes or until the quinoa is translucent and tender. 
    • Drain off excess water and transfer to a bowl. 
    • Add salt, olive oil and pepper toss to coat. 
    • Refrigerate in an airtight contain until ready to use. 
    • My New Roots How to cook Quinoa
    • Kale Omelette: In a bowl beat the two organic eggs and stir in the kale, salt and pepper. 
    • In a small skillet coated with cooking spray over medium heat cook the eggs mixture for about 3-4 minutes. Flip with a spatula and continue cooking 3-4 minutes. Reduce heat to low and connote cooking for 3-4 minutes or until desired doneness. 
    • Once done set aside or in a bowl
    • Dressing: In a small bowl add vinegar, olive oil, turmeric pepper, salt, lime, cumin, chill powder black mustard seeds,  ground yellow mustard seeds and sesame seeds. Mix until the density of the dressing is thick. Place in airtight container and refrigerate it. 
    • Leafy greens/kale salad: Chop tomatos to desire shape, kale and avocado. Add olive oil and salt toss to coat. 
    • Assemble the Bowl: In  a simple white bowl or airtight container add in some quinoa, omelette egg, kale salad, avocado and almond. Garnish with black pepper, salt and a french spritz of lime juice.