Every few months or when I notice a trend in increased GI upset, not digesting foods or absorbing nutrients properly, I strip my meals way back to simplicity so most of the hard work is done for me (in the cooking process). With the turn from late summer into fall, I noticed an uptick in the above symptoms, and since this tends to fall in a pattern each year, I decided to make the last last few weeks about eating primarily very simple, easy to digest meals. Conveniently, and also not so conveniently, these simple meals tend to be needed more as running mileage goes up – which also means less cooking time, planning and prep! If you’re busy and having trouble with digestion — or just enjoy easy, dreamy meals this time of year, the recipe below is one to add to your rotation.
Taking from Ayurvedic medicine, which has much to offer in terms of treating and preventing just the type of malabsorption and upset I tend to experience, I chose to make meal-in-a-pot dishes such as kitchari and lots of dal. Kitchari is a rice and lentil or split mung bean combination that’s perfect for these occasions. Dal, in my opinion may even be more so, as it often eliminates the grain component for even easier food break-down and assimilation.
Plus it’s incredibly delicious on a cold, blustery fall or winter day. And with the addition of sweet potato or other root vegetables, it’s still hearty and fulfilling like kitchari.
The classic dal that I make features red lentils, which I find to be the most digestible bean/legume there is, other than split mung beans, which can be difficult to track down. Red lentils break down and cook quickly, and they don’t usually need soaking or planning ahead. However, if one is already having tummy troubles, soaking is still a good idea. Here are a few more tips to help make lentils and beans more digestible:
– Soak and rinse in a big bowl of water, ideally for a few hours. Discard the soaking water before using the lentils in your recipe.
– If there is foam that rises to the top of the pot while cooking, skim it off. The foam contains a type of protein that is hard on our digestive system. When in nutrition school, my cooking instructor Eleonora constantly repeated, ‘skim your beans’ so often that that’s the one line I associate most with her!
– Make sure the lentils – or other beans – are cooked thoroughly. This means they are soft, not al dente. One of the biggest problems with canned beans, in my opinion, is that most of them are not actually cooked as well as they should be for proper digestion. Cooking until the lentils or beans begin to break apart, or in the case of red lentils, turn into mush completely, is the best way to know they’re done.
– Add spices! Carminative spices, meaning they boost the digestive capacity, is a long-held way in traditional cooking to make meals more digestible. This is why a big soup pot with beans and meat often contains a bay leaf. Other carminative spices include ginger, cumin, coriander, fennel seed, thyme, rosemary, oregano, basil, allspice, black pepper, cardamom, cloves, and more. Virtually every cuisine of the world is ripe with carminatives in the traditional recipes for the exact purpose of not only adding flavor, but also boosting digestion!
– Add a squeeze of lemon, lime juice, or vinegar. Ideally every meal contains a slightly sour flavor addition, since sour helps to activate digestive enzymes. Most meals don’t need to taste outright sour, however. A little addition at the end of cooking goes a long way and often balances the recipe that’s missing ‘just a little something.’
– Lastly, eat your foods warm, especially this time of year. If you think of an ideal digestive scenario as a nice little cozy fire in the digestive system, eating cold foods is like throwing cold water on it. Not so great for turning food into nutrients and energy! In the summer months when we can be overheated, eating cold and raw meals makes much more sense and is seasonally appropriate. But this is rarely the case as we turn into fall and winter.
One other little tip that I find incredibly helpful is to reduce stimulus, particularly around meal time, but perhaps throughout the day too to help rebalance digestion. Constantly checking our phones and computers, keeping up with what everyone else is doing while they’re avoiding being present themselves, and eating in a loud, overstimulated environment or while upset or anxious is a recipe for continued GI problems. Our gut and brain are incredibly closely linked. We can go a long way to improve tolerance to the foods we eat just by eating slowly, chewing each bite upwards of 30 times (yes, really!), and not doing anything else while eating, other than eating. If you try these tips, you might also find you enjoy your food more, which is always an added bonus.
Now, onto the dal!
Gingered Sweet Potato Dal, serves 3-4
adapted from Everyday Ayurveda Cooking for a Calm, Clear Mind by Kate O’Donnell
Recipe Updated: December 2021
Use the larger amount of coconut oil if you tend to have dry skin, variable hunger, feel often bloated, gassy, or constipated, and less if you tend to accumulate extra congestion, have oily skin, and slow metabolism.
1-2 Tbs. coconut oil
1 tsp. salt
pinch of black pepper
1 tsp. ground coriander
½ tsp. ground cumin
½ tsp. ground turmeric
½ tsp. cinnamon, optional but delicious
1/8 tsp. fennel seeds
1 3-inch piece of ginger, finely grated
1 cup red lentils
4-5 cups water
1 large sweet potato or 2 medium, peeled and diced small
1-2 large handfuls of dark leafy greens, such as spinach, arugula, or kale
salt and freshly ground black pepper to taste
a squeeze or two of fresh lemon or lime juice
- Warm the coconut oil in a large pot over medium heat. Add the spices including fresh grated ginger, and stir just until they start to smell.
- Add the lentils and sauté for 1-2 minutes, making sure they’re nicely coated. Then add the water and diced sweet potato. Bring to a boil, then turn down and simmer until the mixture is creamy and soupy, about 20 to 30 minutes. Stir occasionally. The lentils will be broken down, making a nice porridge-like consistency. Add more water if you need to.
- Near the end of the cooking time, stir in the greens and a squeeze of citrus. Cook until the greens have just wilted and are incorporated in. Remove from the heat and enjoy!
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