Grateful Body

5 Day Meal Plan

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Enjoy this Grateful Body menu plan designed to nourish your entire being with goodness that comes directly from the earth. Our hope is that as you plan, prepare, and enjoy each meal, gratitude to fill you and flow through you into the world around you.

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Mindful reminder: Get plenty of water throughout your day.

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Start each day with

Fresh Ginger Tea and Lemon

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Day 1 - Day 3 - Day 5

Breakfast

Healing Kitchari

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Ingredients

• 1 cup dried yellow split peas or mung lentils

• 1/2 cup long grain brown or basmati rice

• 3 tbsp ghee or coconut oil

• 1 tbsp grated fresh ginger

• 2 tsp ground cumin

• 1 tsp ground coriander

• 1 tsp fennel seeds

• 1 tsp ground fenugreek

• 1 tsp ground turmeric

• 1 tsp sea salt

• 5 cups vegetable stock or water

• 2 medium zucchini coarsely grated (about 1 cup)

• 1 cup packed baby spinach or collards roughly chopped

• 1/4 cup cilantro leaves

• 1 green scallion sliced

• Plain full-fat coconut yogurt for serving

 

Directions:

1. Rinse the yellow split peas or lentils and rice in a fine mesh colander under cold water until the water runs clear. In a bowl cover the lentils and rice with filtered water and soak overnight.

2. In a large lidded saucepan over medium-high heat, heat the coconut oil or ghee. Add the ginger and cook, stirring, for 30 seconds. Add the cumin, coriander, fennel seeds, fenugreek, and turmeric. Cook for another 30 seconds, until fragrant.

3. Add the legume and rice and stir to coat in the spices. Add the salt and pour in the water or vegetable stock. Bring to a boil, cover, and reduce the heat to medium-low. Simmer for 35-45 minutes, stirring occasionally, until the legumes are tender but not mushy and most of the liquid has been absorbed. (You may need to add more water if the mixture becomes too dry or begins to stick to the bottom of the pan).

4. Stir in the zucchini, greens and scallion, then remove from the heat and leave to stand for 5 minutes. 

5. Serve warm scattered with the cilantro and plain yogurt. Additional toppings include 1 tbs of sprouted pumpkin seeds, ghee or coconut oil if desired. 

 

Recipe note*

Kitcheri can be made in the instant pot. 

• Press the sauté button, then add the ghee or oil. Allow it a minute to heat up, then add seasonings and saute until fragrant. Add legume and rice mixture and stir to coat with the spices and oil.

• Secure the lid, close the pressure valve, switch to pressure cook mode and cook for 20 minutes at high pressure.

• Naturally release pressure until the float valve falls. Open the valve to release any remaining pressure. Stir in zucchini, scallions, greens and let sit for 5 minutes. Serve as directed. 

 

 

Lunch

Gut Healing Kombu Broth

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Ingredients

• 4 cups filtered water

• 2 (2-inch) pieces kombu

• 1 slice fresh ginger

• 2 inch piece of daikon radish, sliced thin

• 1 teaspoon fresh oregano 

 

Directions

1. Soak the kombu: Combine the water and kombu in a 1-quart or larger saucepan and soak the kombu for at least 8 hours or overnight.

2. Bring it to a boil: Place the saucepan over medium-high heat and bring to a simmer. Continue to simmer and then remove the kombu from the water just before it comes to a full boil.

3. Add the ginger and diakon. Let the broth come to a rapid simmer. Continue simmering for about 1 minute.

4. Remove the saucepan from heat and add oregano. steep in the broth for 5 minutes more.

5. Use or store the broth: The broth can be used immediately or cooled broth can be stored in an airtight container in the refrigerator for up to 1 week or frozen for up to 3 months.

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Dinner

Farmers Market Saute

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Ingredients​

• 1 tablespoon sesame, coconut oil or ghee

• Juice from half of a lemon

• Any combination of vegetables, chopped

• Salt and pepper to taste

• Any herbs, chopped

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Directions

1. Heat a saute pan on medium add oil and two tablespoons of filtered water

2. Add any vegetables you have on hand and saute lightly until all vegetables are tender. Season with salt and pepper to taste.

3. Remove from heat and add fresh chopped herbs and squeeze of lemon. Enjoy!

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Day Two - Day Four

Breakfast

Stewed Apples over Creamy Breakfast Quinoa

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Ingredients

• 1 whole fresh, green apple, cored and peeled

• 5 whole cloves

• ½  cup of filtered water

• 1 cinnamon stick

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Directions

1. Dice the apples into small pieces.

2. Add cloves, cinnamon, apple and water in a covered pot.

3. Cook the apple in water until it is tender.

4. Discard the cinnamon, cloves, cool slightly, and enjoy.

 

Lunch

Sunshine Daal

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Ingredients

• 1 cup yellow mung dal

• 6 cups water

• 4 tablespoon coconut oil

• 1 teaspoon black mustard seeds

• 1 teaspoon cumin 

• 1 pinch hing (asafetida, optional)

• 1 small handful cilantro leaves, chopped

• ½ teaspoon turmeric

• ¾ teaspoon pink salt

 

Directions

1. Soak mung beans overnight in enough filtered water to completely submerge. 

2. Rinse the mung dal twice the following day.

3. In a large soup pot add ghee and spices and toast spices until fragrant. 

4. Add the mung dal and 3 cups of the water into a soup pot and bring to a boil. 

5. Cook on medium heat for 25 minutes, uncovered, stirring occasionally to prevent sticking.

6. Add the last 3 cups of the water and boil for another 20 minutes.

7. Remove from the heat set aside.

8. Add the cilantro stir well to wilt.  

9. Add salt to taste if needed and serve.

 

Dinner

Roasted Roots and Greens

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Ingredients

• 1 sweet potato, diced

• 1 carrot, diced

• 1 purple carrot, diced

• 1 Kohlrabi (optional)

• 1 golden beet

• 1 beet

• 1/2 red onion

• 1 t. rosemary, chopped

• 3-5 stalks rainbow chard

• 1 clove garlic, minced 

• 1 tablespoon ghee or coconut oil

• Few drops sesame Oil

• 1 t. fresh thyme, chopped

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Directions

1. Toss all root vegetables  except  for the garlic in oil or ghee, salt, pepper and rosemary. 

2. Bake in a shallow baking dish or sheet pan at 400F for about 30 min-1 hour, depending on size and how tender you like your vegetables. Being mindful not to char or burn the vegetables

3. Chop greens into manageable sized pieces. 

4. Heat a large pan on low on the stove, adding a few drops of sesame oil and a tablespoon or two of water.  

5. Add greens to the pan and continue to stir the greens until wilted; add the minced garlic. Cover, cooking until mostly steamed.

6. Salt and pepper the greens to taste. 

7. Remove from heat and add roasted vegetables to pan 

8. Serve and garnish with fresh thyme and a bit more rosemary.

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End each night with

Golden milk (or Fresh Ginger Tea)

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Ingredients

• 1 cup organic coconut milk,

• ½ cup filtered water 

• ½ teaspoon ground cinnamon

• ½ teaspoon ground turmeric

• ⅛ teaspoon ground cardamom

• pinch of ground nutmeg (optional)

• Pinch of cracked black pepper 

• 1 date 

• 1 teaspoon grated fresh ginger or ½ teaspoon ground ginger 

• 1 teaspoon organic ghee (optional)

 

Directions

1. Add the milk, water, spices, and the date, if using, to a pan and season with black pepper and whisk well.

2. Bring to a gentle boil and then reduce to a simmer for 10 minutes, being careful not to let it burn or bubble over.

3. Add ghee if using, whisk well, and remove from heat.

4. Allow to cool a little, strain and enjoy.

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If you have any questions or need dietary substitution ideas,

please do not hesitate to contact Chef Franny at franny@brilliantlyyou.org.

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