How To Make Indian Vegetable Khichdi

This simple South Asian recipe is delicious, easy to cook and is easy to digest. This is a very good option if you want to cook something fast but do not have lot of options. The combination of herbs and spices will fill your kitchen with a wonderful fragrance, and reward your tongue with spiciness that isn’t overly hot.

Serves: 6 (makes 9 cups)


  • 3½ cups water
  • ¾ cup dry brown basmati rice
  • ¾ cup dry red lentils
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon red pepper flakes
  • ½ teaspoon turmeric powder
  • ¼ teaspoon ground cardamom seed
  • 1 teaspoon ground clove
  • 1 medium yellow onion, chopped (10 ounces/2 cups chopped)
  • ½ tablespoon minced garlic (2 large cloves)
  • 1 teaspoon freshly minced ginger
  • 3 cups water
  • 1 medium Yukon gold potato, diced into small cubes (8 ounces, about 1-1/4 cups)
  • 1 medium yam, diced into small cubes (8 ounces, about 1-1/2 cups)
  • 2 large ribs celery, diced (about 1 cup)
  • 1¼ cup green peas (thaw first if frozen)
  • 4 cups roughly chopped curly kale (about 3 large leaves)

1. In a large soup pot, stir together the water, rice, lentils, and spices (cumin, coriander, red pepper, turmeric, cardamom, clove). Bring to a boil. Reduce heat to low, cover, and cook for 45 minutes. While the rice and lentils are cooking, chop and prepare the remaining ingredients.
2. About 15 minutes before the rice and lentils are done cooking, place a large skillet or saucepan on high heat with 2 tablespoons of water. Once the water starts sizzling, add the chopped onion and sauté for 3 minutes (adding water as needed to prevent sticking). Add the garlic and ginger, and sauté for another 2 minutes, taking care not to burn the garlic, adding water as needed.
3. Add to the onions, garlic and ginger: 3 cups water, potatoes, yams, and celery, and return to a boil. Reduce heat to medium-low and cook covered for 7 minutes. Stir in the peas and kale and cook an additional 3 minutes (still covered). (The potatoes should now be tender.)
4. Add the onion-potato mixture to the pot of rice and lentils and stir well. Serve immediately.

Note: Instead of potatoes and yams, you can use beans, cauliflowers or carrots and if you want to replace brown rice, try Quinoa or Oats.

Vegan Mushroom and Green Peas Masala


• 2 tablespoons avocado oil or plain water
• 1 teaspoon cumin seeds
• 1 small red onion, grated (using the large side of the box grater)
• 2 cups of thickly sliced button mushrooms (about 8 oz.)
• 1/2 teaspoon powdered coriander
• 1/2 teaspoon powdered cumin
• 1/2 teaspoon red cayenne pepper
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup of green peas (I used frozen)
• Fresh cilantro to garnish


1. Heat the oil or plain water and add in the cumin seeds and wait until the seeds begin to sizzle.
2. Add in the grated onion and cook until the onion begins to turn softly golden.
3. Add in the the mushrooms and mix well.
4. Stir in a pinch of sea-salt (if needed), powdered coriander, cumin, red cayenne pepper and the black pepper with the green peas and mix well.
5. Cover and cook for five minutes.
6. Stir in the cilantro and serve.

Red Lentil Pumpkin Dal


• 1 cup red lentils
• 1 1/2 cup water
• 1 cup low sodium vegetable broth
• 2 tablespoons avocado or sesame oil
• 2 cloves garlic, minced
• 2 teaspoons garam masala
• 1 tablespoon curry powder
• 1/2 teaspoon cardamom
• 2 tablespoons tomato paste
• 1/2 cup pumpkin puree
• 1/3 cup coconut milk
• 1 teaspoon sea salt (optional)
• 1/4 cup fresh cilantro, minced

1. Rinse lentils to remove any debris. Place lentils, water, and broth in a stockpot over medium heat and bring to a boil. Reduce heat and simmer until cooked through, stirring occasionally. Lentils will break apart and get mushy as they cook.

2. Heat oil in a small skillet over medium-low heat. Add garlic and cook 30 seconds, until fragrant. Add spices and let them toast in the oil for 30 seconds.

3. Stir in tomato paste and pumpkin puree. Let mixture sit for a minute. Fold in coconut milk until combined and just heated through.

4. When lentils are cooked, add pumpkin mixture, salt, and cilantro Fold all ingredients together and let simmer for 5-10 minutes.

5. Serve alone or with quinoa or brown rice.

Cashew Creamed Kale


There’s a reason why sweet, earthy kale is the most popular of the greens these days: it’s delicious, versatile, and incredibly nutritious. For a green, kale is unusually high in fiber. This helps create the bulk you need to fill you up and to keep you full for a good amount of time. Kale is also an excellent source of nutrients, especially vitamin A and calcium. With a combination of vitamins, minerals, and phytonutrients, kale is a dieter’s dream food.

Though greens in general are nutritious foods, kale stands a head above the rest. Not only is it one of your best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases, it also provides other important nutrients.

In addition to beta-carotene, kale possess other important carotenoids: lutein and zeaxanthin. These carotenoids help keep UV rays from damaging the eyes and causing cataracts.

According to recent research results, kale is an incredible source of well-absorbed calcium, which is one of the many factors that may help prevent osteoporosis. It also provides decent amounts of vitamin C, folic acid, vitamin B6, manganese, and potassium.



Cashew Creamed Kale happens to be one of my favorite ever kale recipe, in case you are interested in experimenting.

  • 1 tablespoon water
  • 2 medium sized shallots, sliced
  • 4 garlic cloves, minced
  • 2 bunches kale, leaves removed from tough stems and chopped
  • 1 cup raw cashews
  • 3/4 cup unsweetened almond milk
  • 4 tablespoons onion flakes or onion powder
  • 1 tablespoon Dr. Fuhrman’s VegiZest (or other no-salt seasoning blend, adjusted to taste)
  1. Place kale in a large steamer pot. Steam 10-13 minutes until soft.
  2. Heat 1 tablespoon water in a pan over medium high heat. Cook the shallots for around 7 minutes, stirring occasionally, until they being to brown. Add the garlic and cook for another minute or two.
  3. Then, add all ingredients (minus the kale) in a high-powered blender like vitamix and blend until smooth. Once the kale is cooked, place it in colander and press it and remove any excess water. In a bowl, coarsely chop and mix kale with the cream sauce.


Are You Missing the Main Point of Eating More Plant-Based Nutrient Rich and Potentially Going Vegetarian or Vegan?


Recently, the great Sir Paul McCartney wrote an article in the Huffington Post called “My Life as a Vegetarian”, reflecting on the life of his late wife Linda McCartney, who started a movement with Meatless Mondays, and who like John Robbins, among others leaders in plant-based nutrition, brought to our awareness the fact that eating animals every time we sit down for a meal; for some multiple times per day, has a huge, negative impact not only on our health but on other species inhabiting our planet and the environment.

It’s a great article and is accompanied by a new campaign that Sir Paul is coming out with to continue her legacy. Have a read…

That said, many people miss the main point about eating More Plant-Based, Nutrient Rich and ‘potentially’ going Vegetarian or Vegan.

Let me clarify…

From a ‘nutritional’ point of view (which is where most people are focused, on health and weight loss…), eating More Plant-Based, Nutrient Rich is not primarily an animal rights or environmental issue. These points of view are directly related, but whole ‘other’ conversations in and of themselves. And while these are major reasons why many people choose to eat less or eliminate meat or animal products from their diet, reasons I/we as a company do support for switching up the way people eat; they are not the primary reasons we need to be eating more plant-based, nutrient-rich diets. Not understanding the main reason, is also the primary cause of diet, weight and long-term health issues.

Note: We say plant-based, “nutrient rich” because according to Joel Fuhrman M.D. the SAD Standard American Diet is actually a “plant-based” diet with 62% of calories coming from refined plant foods, 25% of calories coming from animal products, and roughly 12% coming from vegetables and fruit (mostly from fries and ketchup), of which, only 5% come from fresh produce!

Translation: If you understand that refined foodstuffs are nutrient-barren, even if they come from plants, then the above statistics reveal that 90% or more of the foods people are eating are nutrient poor- meaning they are devoid of any substantial amount of phytonutrients, fiber, vitamins and minerals and health-promoting forms of protein, carbohydrates and fat.

Eliminating or limiting meat and going “plant based” is not enough; not nearly. Even if you eliminate or limit nutrient-poor animal foods from your diet, you may still be eating just a healthier version of the same SAD nutrient barren diet, as many do, resorting to fake meats and an endless variety of refined foods that are not much better than the foods they aim to supplant; which is why we say, “More Plant-Based Nutrient Rich”.

Nutrient Rich” means the foods are whole food of plant origin, not refined (they can be processed, but not refined). Understanding this, is what ensures you will actually be eating healthy. And for many, realizing this prompts them to make the “switch” to 90% or More, Plant-Based, Nutrient Rich, healthy eating, or to at least get on that path, away from how they are eating right now.

So, when we talk about eating More Plant Based Nutrient Rich, we are first and foremost talking about eating in a way that optimizes your health, by eating mostly micronutrient-rich foods–leafy, green, and colored vegetables and fruits, beans, seeds, nuts, and whole grains, small amounts of animal products if you choose to eat them and outright eliminating refined foods which provide no nutritional value whatsoever; in great-tasting ways you like and enjoy.

Eating “nutrient rich” is not ‘about’ going vegan or vegetarian (although by all means do if you are ready and want to). Few, if any primates are actually 100% vegan (at the very least, they are also consuming insects, etc.). Even though we can thrive very well in being 100% vegan (there is more than enough science to make this point intelligently, and we are in no way discouraging you from going vegan; the main point in eating More Plant-Based, Nutrient Rich and potentially going vegetarian or vegan is about making sure you are meeting all your nutrient needs. In addition, not overwhelming your body with substances that it does not need from foods, and eating foods in as close to their natural state as possible to protect nutrient integrity.

You want to make sure you are in line with The 5 Golden Rules of Healthy Eating.

So, if you are going to go vegan (which can be an ideal way to eat if it’s nutritarian or nutrient rich), or improve the way you eat in any way towards that direction, make sure you understand the main point– its a necessity to eat the More Plant Based Nutrient Rich foods for purposes of staying healthy!

Nutrients, Nutrient Diversity and Nutrient Quality. Learn More, next.

Develop a “New Normal” Healthy Eating Style You Can Call Your Own provides the simplest and
most direct path to healthy eating and success!

There is a new voice in the nutrition community—and it is a booming one! John Allen Mollenhauer, a leading proponent of the More Plant-Based Nutrient Rich® Approach to nutrient rich healthy eating, is proud to announce the re-launch of, a robust website chock full of goodies including The Complete Nutrient Rich® Healthy Eating Plan and Support System that enables people to make “the Switch” from nutrient-poor unhealthy eating to the great-tasting “nutrient-rich” healthy eating style that is growing in popularity. The site also offers Mollenhauer’s Switch to Rich Digest, a Blog of well-written and researched relevant articles and current event commentary, on this revolutionary new eating style; a delicious and nutritious line of raw, whole, organic super food nutrition products at The Rezealiant Living Store; a comprehensive support system; and a healthy Recipe Database that is second to none! It is the culmination of his life’s work—and it shows! John Allen has wrapped it all up into the simplest and most direct path to success!

The beauty of the nutrient-rich way of eating and living is that you can eat Vegetarian or Vegan or not, gluten-free or not, organic or not, low calorie or not, low fat or not, and even low-carb or not–and still be eating the Nutrient Rich Way. It is an eating style that starts with optimizing the foods and meals you eat for nutrient density, variety, volume and great taste, free of addictive substance so you eat the right amount of calories for you, when you are truly hungry.

It is based on the emerging body of nutritional research that demonstrates the healing powers of higher-micro-nutrient per-calorie foods that detoxify the body, promote natural weight loss, dramatically improve health, reverse disease, and promote slower aging, a younger look and a longer life.

This is not a one-diet-fits-all approach; rather, nutrient-rich healthy eating is a normal and natural way to eat that is designed to meet all of your needs, all the time, including Great Taste!

“This is not just a website—it is a complete healthy eating system that starts delivering the minute you subscribe,” states Mollenhauer, a nutrition education trainer and performance lifestyle coach.

When people enter the site, they are invited to download a very revealing guide called, Wow, I Thought I Was Eating Healthy! Have You Tricked Yourself into ‘Believing’ You’re Eating a Healthy Diet? A must read, as it illuminates the 9 ‘healthier’ diet tactics that are causing us to gain weight, drain our energy and age faster.

After reading this insightful Guide, users are then invited to take a Personal Diet Quality (PDQ) Assessment, which provides them with a Nutrient Rich® Healthy Eating Score, and recommendations for improvement, as well as a fun icon that inspires users to take the way they eat to a whole new level.

Next they get The Nutrient Rich Healthy Eating Plan, which is available in printed and digital formats including .pdf, and .epub and .noki for Ipad, Nook and Kindle ereaders, etc., and consists of:

  • Step 1: Switch to Rich—Nutrient Rich® Healthy Eating  
  • Step 2: Shop, Organize, Prepare & Eat Out The Nutrient Rich® Way
  • Step 3: Simple, Quick & EasyNutrient Rich® Recipes (created by Chef Ramses Bravo)
  • Step 4: How to Lose Weight the Nutrient Rich® Way!

The Plan also comes coupled with an extensive Membership Site, which includes online and phone support, a Member Forum, Training and Q&A Calls, with John Allen, and much, much more, as well as a free 300-gram, 30-day supply of Rezealiant “Living Feast” —the great-tasting, whole food, nutrient-rich low-calorie way to fill up, and also speed up body detoxification and natural weight loss!

After many years of being on the path of improving his eating and overall lifestyle, while developing a new worldview on how to live a healthy lifestyle successfully, and be better able to achieve your goals, known as Performance Lifestyle®, John Allen wanted to establish a new standard of eating. Naturally, he arrived at eating nutrient rich because, as John Allen says, “All paths of dietary practice eventually lead to nutrient-rich healthy eating.”

Mentored early on, by Joel Fuhrman, MD, a leading physician and high-nutrient density nutrition researcher, John Allen became a consummate student on the subject and ultimately launched, and was one of the first in the world to begin defining how to eat in a nutrient-rich way.

John’s approach is fresh, modern and to the point. His clear and direct message fully explains what it means to eat “nutrient rich”—the buzz term for healthy eating that we have been hearing so much about these days, which is based on the cornerstone of nutrition called, “nutrient density.”

Mollenhauer says, “When I first caught wind of this idea, I didn’t approach it from a weight loss-only or an “eating healthier” motivation because, as a former body-builder, I had already traveled those paths and knew they didn’t provide sustainable results. Rather, I wanted to find the healthiest and most successful way to eat, and make that ‘The New Normal’ for people who were clearly suffering from hidden lifestyle challenges that were holding them back—the biggest of which, was how they were eating!”

And thanks to his tireless work this healthy eating style is finally being discovered by a whole new generation of people! However, John Allen admits that he did not discover this eating style all on his own and clearly acknowledges that The Nutrient Rich® Healthy Eating Style and Plan were developed on the shoulders of giants—all of whom cleared the way by heroically doing the long-term studies, clinical work and research on plant-based nutrition and lifestyle intervention, as the way to live disease free. Throughout his career, John Allen has had the leadership and mentoring of many of these leading health and performance professionals, several of whom he now calls close friends, and many of whom are members of The Lifestyle Health and Science Advisory at John simply mined all of the information and ideas he could find, taking the best of the best to create The Complete Nutrient Rich® Healthy Eating Plan and Lifestyle Support Systemthe most direct path to success.

Nutrient-Rich eating is The Great-Tasting Healthy Way to Eat that delivers what he has coined as The 7 Success Results Every Body Wants—detoxification, natural weight loss, optimized health and performance, reversal of life-style induced diseases (being overweight, heart disease, and diabetes, etc.), slower aging, looking younger and maximized longevity.

“Eating nutrient rich is not a fad—once you discover it, you can’t go back,” adds Mollenhauer, CEO, Nutrient Rich Life., Inc.

“I can only imagine starting from this place when I began my search for the healthiest and most successful way to eat,” says John Allen, with a smile.

John Allen Mollenhauer invites the public to check out, where they can take their time in understanding this amazing new eating style, by reading and discovering their own paths to Nutrient Rich® Healthy Eating!

Plant-Based Olympians–Win Gold

As you may have learned by being a reader of the Nutrient-Rich healthy blog, eating “nutrient-rich” does not necessarily mean you are a vegetarian or a vegan. Eating small amounts of low nutrient animal products as a vegetarian or near-vegan are both possible, a personal choice and very common in a nutrient-rich healthy eating style particularly because your eating style is otherwise very “nutrient rich”; meaning, it’s not based on refined foods, and grains, and pastas, but rather vegetables, beans, and fruits, raw nuts and seeds, and whole grains eaten in the most amazing, and simple ways.  It is your choice, but it’s recommended that you aim at eating at least 90% or More, Plant-Based Nutrient Rich.

That said, many people take an absolute stance on being vegan as a personal, ethical, and environmental stand and ultimately a stand for their health and performance as eating 100% plant- based, nutrient rich becomes the preferred way of eating after a while. A body free of animal foods for a significant period of time starts getting so sharp, it will let you know, in no uncertain teams, that it does not want what it doesn’t need.

Many Athletes have made the Switch to a plant-based eating style. Whether or not it’s as “nutrient rich” as you will learn here at, is something we would need to discover, but nonetheless these athletes have gotten over the cultural biases towards eating diets rich in animal protein and products that are often associated with athletic strength and performance (which is just not true) and they are winning gold!

Here is an article from The Vegetarian Dispatch that announces the “first Gold and Silver Medals won by vegetarian and vegan athletes at the 2012 Olympics, with more expected soon”, with comments by

The first silver medal was won by Lizzie Armitstead. She has just won the silver medal in the grueling 87-mile road cycling race, no less. Lizzie says “One of the most common misconceptions I’ve come across is that vegetarians are pallid, gentle creatures who would recoil in a tough sporting arena. Despite the fact I was breaking school records on the track, people still questioned my diet’s ability to make me strong.”  She subsequently moved on to focus on long distance cycling.

This is very common, when otherwise animal-based eaters have to face their true condition during the detoxification phase of making the Switch, to a plant based, and ideally nutrient rich healthy eating style. They misinterpret what’s going on, and due to misinformation about the bodies need for protein and animal protein at that, which is incredibly stimulating (like caffeine) they think they need meat to function and perform well. They don’t.

Vegan tennis star Serena Williams, who recently won the 2012 Wimbledon women’s doubles title with her sister Venus, has been following a vegan diet since being diagnosed with Sjogren’s syndrome last fall, and now has just won a Gold Medal at the Olympics.  Sjogren’s syndrome is an autoimmune disease that causes fatigue and joint pain and affects some 4 million Americans. There is no cure. Venus, 32, dramatically overhauled her diet to deal with the chronic fatigue caused by her condition and says that “changing my diet has made a big difference, I’ve made huge improvements since I was first diagnosed, so that has been huge for me, and it’s a journey that I continue on.”

Ironically, many people make the Switch to a plant based diet, after they are sick, Venus Williams was no exception. But here’s something to really think about…

If a more plant-based, nutrient-rich, healthy eating style (in this case vegan) can help a top athlete overcome autoimmune diseases and chronic fatigue once it’s already in play, and help countless others live disease-free from diabetes, heart disease, arthritis and even cancer, what does that say about the power of the diet and what it can do for overall health and performance before you are si

It speaks volumes. Why wait until your sick, the very same diet that will help you reverse heart disease, will be the very same diet that help you perform like a champion, whether or not you ever go to the Olympics!

We’re expecting more medals to be won by vegetarians soon!

Surely. And in Rio, and beyond the number of athletes will surely increase and people wake up to the fact that eating More Plant-Based Nutrient Rich diets, is the way to go and the Olympics Committing stops accepting advertising from corporations selling nutrient poor junk foods, endorsed by athletes who are supposed to be models of healthy, active lifestyles.

Many people are surprised to learn that vegetarians and vegans are nothing new in the world of Olympic medalists,  so we thought we’d give a selection of medalists from the veg hall of fame from both the summer and winter Olympics.

Edwin Moses was a force to be reckoned with in the track and field arena. He won gold medals in the 400m hurdles at the 1976 and 1984 Olympics. He won 107 consecutive finals in 122 consecutive races and set the world record in his event four times. Moses is a confirmed vegetarian, humanitarian and advocate for peace. He has been chairman of Laureus World Sports Academy since 2000, and promotes the use of sports as a tool for social change around the world.

A pioneer to say the least. Edwin Moses what on the path, long before making the Switch became vogue.

Ronda Rousey was the first U.S. woman to earn an Olympic medal in judo in 2008.  Although she has occasionally equivocated, after winning the bronze medal she was asked about her diet and said firmly “I am a vegan.” She became an MMA fighter in August of 2010 and is currently the Strikeforce women’s bantemweight champion and #1 ranked 135-pound female MMA fighter in the world.

Chris Campbell is a world champion and Olympic bronze medalist wrestler. He is a pure vegetarian and one of the oldest men to win an Olympic medal. At the age of 37, he won the bronze medal for the 1992 Olympic team in Barcelona, Spain. Campbell is a very unique individual, He practices Zen and dabbles in poetry. He’s a vegetarian who likes nothing better than tofu stroganoff. He leg-presses 700 pounds, meditates, and quotes everything from The Sermon On the Mount to The Teachings of Buddha.

Hannah Teter is a vegetarian and also a gold and silver Olympic medalist for snowboarding. Hannah says, “I feel stronger than I’ve ever been, mentally, physically, and emotionally. My plant-based diet has opened up more doors to being an athlete. It’s a whole other level that I’m elevating to. I stopped eating animals about a year ago, and it’s a new life. I feel like a new person, a new athlete.”

Carl Lewis is probably the most well known, historic vegan Olympian in the world or at least the U.S. He won 10 Olympic medals, 9 of which were gold. His Olympic career ran from 1979 to 1996. He wrote an introduction for Jannequin Bennett in her book “Very Vegetarian” saying, “It’s a myth that muscles, strength and endurance require the consumption of large quantities of animal-based foods. This myth began before anyone even talked about protein.” He ended his introduction with, “Your body is your temple. If you nourish it properly, it will be good to you and you will increase its longevity.”

Paavo Nurmi is one of the greatest distance runners in history. The ‘Flying Finn’ won nine gold medals in long-distance running events during the 1924 and 1928 Olympics, including the 1,500m and 5,000m on the same afternoon in Paris in 1924.

Emil Voigt was the last British man to win a gold medal for long-distance running at the Olympics, in 1908 in London. Voigt was a writer for the British newspaper The Guardian, as well as a dedicated vegetarian.

Bode Miller has been a vegetarian since birth. He has won five medals in the Winter Olympics for different ski disciplines. His diet has not really changed since he now owns his own organic farm, similar to the one he had growing up. According to Bode, “We grew our own produce. It was all organic.” His organic farm is in New Hampshire. He is an advocate for sustainable food, farming and living.

Murray Rose is fondly remembered as one of the world’s most historic vegan athletes. He was Australia’s Olympic swimming star. He had set 15 world records and won six Olympic medals, including four golds, which made him a sports legend and hero in Australia. During Rose’s long career he ate a vegan diet and followed a vegan lifestyle. In 1958 he told Groucho Marx on the radio program “You Bet Your Life” that his gold medals in 1956 could be attributed to his veganism.

Whether or not you every choose to go vegetarian or vegan, is your choice, just know this. Nutrient Rich foods are plant based, not animal based as virtually all nutrients come from plants. For those who want to be healthy and perform at peak levels free of disease, switching to a More Plant Based Nutrient Rich healthy eating style is the way to go. It will continue to pick up speed (pun intended), as more and more people realize this.