Journey to Optimal Weight, Health, Energy, and Vitality

Enlightened Recipes

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Quick Enlightened Marinara

(Vegan)Enlightened Polenta
1 24 oz. bottle organic strained tomatoes
1 carrot, coarsely chopped
1 small onion, chopped into quarters
1 large rib celery, cut into large pieces
1/2 C water
4-5 garlic cloves
5-6 Fresh basil leaves
Extra virgin olive oil
Himalayan or sea salt to taste
Fresh ground black pepper to taste
1 16. oz pasta or GF pasta, shape of your choice, cook according to package instructions
Preheat oven to 400F. Place carrot, celery, onion and garlic on roasting pan. Drizzle with olive oil, sprinkle with salt and pepper, and toss together well. Roast for 20-25 minutes. Place 2 Tbsp olive oil in a sauce pan over med. heat. Add basil leaves. Sauté for 2 min., then add tomatoes. Season with salt and pepper. Sauté together, then add roasted vegetables. Simmer for 20 min. Puree with Immersion blender or in food processor. Serve over pasta. *Also great as a pizza sauce!


Enlightened Polenta

(Serves 4)
* I used all organic ingredientsEnlightened Polenta

1 C organic (non-GMO) polenta, cooked according to package directions.
1 C chopped onions
1 C cherry tomatoes, whole
1 C chopped mushrooms
2 C baby spinach
1 Tbsp ghee or olive oil
1-2 cloves garlic, chopped
Himalayan Pink Salt or sea salt and black pepper to taste

Directions: Sautee vegetables in ghee or olive oil until wilted. Season to taste. Serve over polenta. Enjoy!


Polenta Cakes cooked in Ghee W/ Italian White Bean Ragout

1 15 oz. can organic PBA free white cannellini beans, drainedEnlightened Polenta
1 medium onion, diced
1 carrot, diced
1 large rib celery, diced
4 cloves garlic, minced
20 cherry tomatoes, halved
2 Tbsp extra virgin olive oil or ghee
2-3 cups spinach
Very large handful of basil, sliced into ribbons
Sea salt and pepper to taste

In oil or ghee, sauté the carrots, celery, onions, garlic and basil until softened. Add the tomatoes, beans, and spinach, sea salt and pepper, and sauté together until all the vegetables wilt. Season again and serve over polenta cakes below.

Polenta Cakes:
3 cups pre-prepared and organic polenta ( corn grits) which have been seasoned with salt and pepper and refrigerated for several hours or overnight. Form the cold polenta into patties. Cook in frying pan with 2-3 Tbsp ghee or extra virgin olive oil until both sides are crisp. ( Flip delicately.)


Kitchari Cakes

Kitchari cakes-Take equal parts kitchari and cooked brown rice, and blend together in a blender until a lumpy "batter" forms, like pancake batter. kitchari cakes(Do not puree, leave a bit of chunky texture of the beans and rice.) In a frying pan, add 2 TBSP oil or ghee. (Ghee makes them even more flavorful!) Let the oil/ghee get hot and then form the batter into several kitchari cakes. Cook over medium heat until they begin to firm up. They are delicate, so turn over very carefully, to cook both sides. Serve over a bed of salad greens, and drizzle with yogurt sauce. I like to serve them with a squeeze of fresh lemon, or with the yogurt sauce below.

Yogurt Sauce for Kitchari Cakes
½ cup organic Greek yogurt
1 clove garlic
2 Tbsp organic oil of your choice
Juice of ½ lemon
Sea salt and pepper to taste

Blend ingredients together in blender and serve with kitchari cakes.

Kitchari recipe can be found on page 15 of 40 Days to Enlightened Eating

If you like things a little more spicy, double the spices in the book's Kitchari recipe!
(except for the bay leaf)

Benefits of Kitchari

kitchariKitchari is known as "the chicken soup" of Ayurveda. Every ingredient has detoxifying properties. Not only does it work to detoxify the organs, channels, blood and cells, but it is known to flush out excess or toxic vata, pitta or kapha dosha. (To learn more about the doshas, read 40 Days to Enlightened Eating).

Kitchari is a "go-to" ayurvedic detox dish. It is unique from other methods of cleansing and detoxification in that it keeps the body in balance, and supports the body as it cleanses. Many detox methods distress the mind-body system. Kitchari is harmonizing, helping to balance the doshas while it cleanses. Kitchari also helps reduce hunger and cravings.

Mung beans, an important ingredient in Kitchari, are a legume with powerful detoxifying properties. Mixing together equal portions of rice and beans creates a full protein causing the meal to stick with you longer and help you feel satiated, helping keep hunger hormones at bay. Juice fasts and fruit fasts do not have this balancing effect and cause blood sugar levels to surge, acidity levels to rise, and hunger hormones to soar. Kitchari keeps the body perfectly supported and balanced as it cleanses, and it is delicious! You never feel deprived.

A Kitchari cleanse usually lasts from 3-7 days as needed. Ayurveda teaches that in order to remove the build up of ama or toxins from the channels, organs and cells, it is important to detoxify the body two to three times a year.