Holistic Nutritionist and Yoga Teacher Shares Tips on Fast Meal Prep for Busy Yoga Teachers.

Fast food is a good back up for those days you didn’t pack yourself food to go. But what happens when you get in the rut of eating out all the time? You’ve backed yourself into a corner. It’s a common trap for all of us in today’s busy world.

But you’re probably tired of hearing about how busy we all are. So, here is a comforting Indian recipe that Ayurvedic experts consider vital food for restoring balance to body and mind. The best part is that you can easily incorporate this into your life, the preparation required is one evening to make yourself food for that night and the rest of the following day. Or you can make a triple batch and store for a few days. It’s simply rice, lentils and spices. Learning to use and appreciate leftovers is not only economical and stretches your food dollar, it’s also keeping waste out of the garbage!

As a yogi, we have a certain commitment to the earth, which we can incorporate into our food, too. Swami Maya (Maya Tiwari), a renowned author in Ayurveda, defines the Yoga principal of “Ahimsa” or non-violence as a “commitment to protecting nature by choosing wholesome foods” and that by living this principle of Ahimsa, one is reclaiming the spirit of harmony and non-violence within you – bringing joy and abundance to your family and community.

Let’s bring joy with a simple recipe that is perfect for yogi’s on the run. It’s nourishing for your busy life, calming and grounding for your schedule and mind and is a wonderful comfort food you can eat hot or cold.

Ayurvedic Khichdi [kish-dee]

This IS healthy but it’s also the ultimate comfort food. Khichdi is basically prepared with rice and lentils with spices. Adding a few vegetables with spiced tomato seasoning makes khichdi a complete meal. Once you’ve made your first khichdi, you can experiment with other additional ingredients later like other vegetables, yogurt or spicing it up with chili’s.

Preparation time: 10 minutes.
Cooking time: 20 minutes.

Base Ingredients:
1/2 cup split lentils (red or yellow) [editor’s note: we tested this recipe with soaked green lentils and it worked great too!]
1/2 cup rice  (jasmine is nice, brown is great too!)
1/2 cup canned organic green beans
1 potato medium size washed peeled (cubed this will make about 1/2 cup of cubed potatoes)
1 teaspoon salt
1/4 teaspoon turmeric
1 tablespoon butter
3 cups water for cooking


Spice mix:
2 tablespoons butter
1/2 teaspoon cumin seeds
1-1/2 cups tomatoes finely chopped (or canned tomatoes)
1/2 teaspoon salt
2 teaspoon ginger finely shredded
2 tablespoon cilantro finely chopped (optional)
¼ teaspoon garam masala (optional)
1/4 teaspoon red chili powder (optional)

Wash rice and lentils. Use the pressure cooker to save time, but you can do this all on stove top too. In the pressure cooker add rice, beans, potatoes, salt, turmeric, butter, and 3 cups of water.
Close the pressure cooker and seal. Cook over high heat.
After the pressure cooker starts steaming lower the heat to medium and cook for about 4 minutes.
Turn off the heat and wait until steam has stopped before opening the cooker.
Mix the khichdi well, it should be very soft and a little mushy.
Heat the butter in another saucepan over medium heat and add the cumin seeds, tomatoes, ginger, salt, and optional garam masala, cilantro and red chili powder.
Add cooked rice, mix gently, and add hot water slowly as needed. Consistency of the khichdi should be like runny dough. Note: as khichdi cools it will thicken.
Serve khichdi hot.
Cool the remaining khichdi and portion in small containers for food for the following day!

One serving is about a fist-size portion, you shouldn’t feel ‘stuffed’ after eating a meal. Yogic principles and mindful eating call for filling ones’ belly only about 80%, which you can be focused on if you are eating slow and enjoying the process and comfort of the beautiful food you made! Without feeling stuffed, we still have the energy for our busy day and aren’t weighed down by heavy foods that disrupt the calm flow we need as yoga teachers’.


Raina Dawn Lutz is a Holistic Nutritionist and yoga instructor located in the Okanagan Valley, British Columbia, Canada. She runs fermentation workshops (and a fermenters Facebook group), owns and operates the craft, organic Kombucha production company Experience Kombucha as well as working with women to get their nutrition back on track. You can connect with her via her website Lutz Nutrition.

Editor’s Note: We used green lentils instead of split lentils, fresh green beans and topped it with a bit of spinach. That’s what you see in the picture. 😉

Thanks to Raina for sharing her ideas and delicious recipe! If you’d like to share your ideas or recipes with the Yoga Teacher Prep community, please see our Contributor Guidelines.

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