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Easy 3-Day Ayurvedic Mini-Cleanse

Invite lightness and mental clarity with this simple 3-Day Ayurvedic cleanse involving one of my favorite foods: Kitchari


This is a monodiet consisting of nutritious whole grains and good quality, easy to digest protein. Each day begins with a mug of warm water with lemon and ends with optional Triphala to support proper digestion and elimination.

This mini-cleanse is a fabulous way to help our bodies repair and recuperate from the stresses of modern life. Give it a try. It’s easy (and tasty)

(*Note: consult with your physician before beginning any diet/cleanse or taking any new herbs, especially if you have a medical condition, have had any form of gastric bypass surgery, and/or are taking medication.)


What you’ll need:

  • 3 days to set aside for the cleanse
  • split yellow mung dahl beans (note, dahl is also spelled: dal, dhal, and daal)
  • long grain basmati rice
  • fresh ginger
  • ghee
  • cumin (powder)
  • coriander (powder)
  • turmeric (powder)
  • mustard seeds
  • cumin seeds
  • coriander seeds
  • fennel seeds
  • hing (powder)
  • rock salt
  • fresh lemon
  • triphala powder
  • tongue scraper
  • neti pot
  • sesame oil (for massage)



  • Upon waking: have 6 ounces warm water with a little juice from a fresh lemon (up to 1 tsp juice or the juice from one wedge)
  • Eat enough at each meal to feel satisfied, but without overeating. (Pause eating when you are 3/4 of the way full, or after the first burp.)
  • Avoid snacking between meals.
  • If the mono-diet is inviting a sense of lack, include some steamed vegetables with your midday kitchari (such as boiled/peeled sweet potatoes or sauteed greens)
  • Make lunch the biggest meal of the day, when the body’s digestive system is the strongest.
  • Do not eat after 7 pm.
  • Drink at least 8 cups of warm (or room temp) water throughout the day, but pause drinking 30 minutes before eating and do not resume until 30 minutes after eating.
  • Sip on CCF tea throughout the day between meals
  • Optional: 30 minutes before bed, have 1/2 tsp powdered Triphala in warm water (this is especially good for those who are prone to constipation).


Daily routine

  • Wake up 30-45 minutes before sunrise (or by 6:00 am at the latest).
  • Upon waking, drink a mug of warm water with some lemon juice squeezed into it to help cleanse your GI tract and stimulate healthy digestion.
  • Wash face, brush teeth, scrape your tongue with a tongue scraper, use your neti pot (with filtered water)
  • Apply warm sesame oil to your body using long strokes, then sit quietly for 5- 15 minutes to meditate, pray, meditate, journal, or just focus on the breath and relax (*skip the oil if you had ama on the tongue. Ama is a white, yellow, brown or black coating that scraping removes)
  • Attempt up to 30 minutes of exercise doing something you love, such as Yoga, brisk walking, rebounding, or light jogging.
  • Shower in warm water (not hot). Do not use soap to wash oil off; we want the oil to soak into the body.
  • Eat breakfast kitchari between 7:30 and 8:30 am.
  • Avoid snacks between breakfast and lunch. Instead, drink a cup of your favorite tea or sip on water with a bit of fresh lemon.
  • Have lunch between 11:30-1:30. Lunch should be your biggest meal of the day.
  • After lunch, if possible, take an easy 10-30 minute walk or rest on your left side.
  • Between lunch and dinner, sip on warm water, CCF tea, green tea or warm water and lemon. (No ice)
  • Before dinner, do a bit more moderate physical activity such as yoga, easy jogging, a brisk walk, or a hike—nothing too vigorous.
  • Enjoy dinner in a quiet environment, between 5:30 and 7:30 pm. Make this your smallest meal of the day.
  • Walk again after dinner if possible, for five to 30 minutes. *Leave at least two hours between eating and going to bed.)
  • 1 hour before bed, shut off all electronic devices.  Read something light or spiritual.
  • Apply warmed sesame oil to the soles of your feet.
  • Get in bed by 9:30 pm so you can have your lights off and be asleep by 10:00 pm.
  • If sleeping is challenging for you, try having either a cup of chamomile tea and/or try Legs Up Wall pose for 2-3 minutes.


There are many ways to prepare kitchari. Here is a simple recipe that is good for all three doshas.


Kitchari Recipe

  • 1 cup basmati rice 
  • 1/2 cup mung bean (split yellow) 
  • 4 cups (approx.) water
  • 1-inch ginger root, mashed, chopped or grated
  • ½ tsp mineral salt
  • 2 tsp. ghee
  • 1/2 tsp. coriander powder
  • 1 tsp. cumin powder
  • 1 tsp. mustard seeds
  • 1/2 tsp. turmeric powder
  • ¼ tsp hing  (asafoetida)
  • Chopped fresh cilantro (optional)


Soak the split mung dal overnight.

Drain off all water. Wash rice and mung dahl beans very well (I usually rinse 3-5 times. The water should be clear. Bring the mung beans and 4 cups of water to a boil, scooping off any foam that forms on the top as the beans cook. Then, strain out the liquid, and add another 4c water to the mung dal.

Meanwhile mash the ginger with a mortar and pestle, or slice/mince. Set the mustard seeds aside. Mix the remaining spices together with 1 tsp water, making a paste.

Fry the mustard seeds in ghee until they begin to pop.

Add the spice paste, spreading it in the pan, and fry for thirty seconds.

Add the spices to mung bean. Take some of the broth and wash any remaining spices from the frying pan into the simmering mung bean.

After an hour, or when mung beans begin to soften, add white basmati rice and another cup of water. If you are going to use brown rice, be sure to add an extra cup of water and cook for longer – until the rice is soft. Cook until tender on low heat for another 20-25 minutes.

To serve, eat warm and top with chopped fresh cilantro.

*during a cleanse, it is recommended that the kitchari be made fresh every day. Avoid leftovers during a cleanse and abstain from raw food and ice.


CCF Tea Recipe

In a small pot, combine 1 teaspoon cumin seeds, 1 tsp coriander seeds, and 1 tsp fennel seeds. Add 3 cups of water and bring to a boil. Turn off heat, cover and steep for 5-10 minutes. Strain into a thermos and sip throughout the day.


If you have any question or would like to meet for a 1:1 Ayurvedic consultation, please message me via my Connect page.