Have you ever experienced difficulty in adopting a healthy vegan diet? Have you ever struggled with psychological food issues such as compulsive eating, overeating, or gratuitous snacking?

In her new book, The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness, our friend and certified mindfulness meditation facilitator, award winning health educator, and longtime vegan advocate Lani Muelrath teaches us how to overcome these dietary issues and embrace a long-lasting and healthy plant-based diet through mindfulness meditation.

The book offers practical advice on the following topics and more:

  • How mindfulness can create a more resilient vegan lifestyle.
  • How the convictions of veganism reduce stress and increase happiness.
  • How to navigate conversations with others about eating—and living—vegan.
  • Tried and true mindfulness meditation tactics that lead to a happier, healthier life.

In addition to the above, Lani shared a few recipes from her new book, including one of our own personal favorites, Indian kitchari. Check out the recipe below and let us know what you think!

Indian Kitchari

Makes: 4+ servings

Created by Lani Muelrath, our fragrant Indian kitchari recipe is a perfect recipe for the fall and winter seasons when heavier, warmer foods go a long way towards keeping us grounded and balanced. Kitchari is a traditional Ayurvedic healing food and has been used for thousands of years in India to aid in the practice of yoga, meditation and other mindfulness exercises. Lani’s recipe is simple, authentic and tastes great!

Kitchari is one of our favorite go-to dinner recipes and we eat it regularly throughout the cold season. It uses simple, whole ingredients, a handful of digestive spices, requires very little preparation and just about everyone I know loves it. This is a great dish for when you’re feeling stressed and need something comforting to help bring you back into balance.

A few notes: If your spices are ground and not whole, that works well, too. You can also replace the rice with another ½ cup of dal if you prefer or if you plan to serve over rice instead of mixing it in. Lastly, you can find most, if not all, of the ingredients for this recipe at your local Asian or international food market.

Fragrant and Warming Indian Kitchari (Vegan, Gluten-Free)


  • 1 teaspoon whole black mustard seeds
  • 1 teaspoon whole cumin seeds
  • 1 teaspoon whole coriander seeds
  • 1 teaspoon turmeric powder
  • 1 cup mung dal
  • ½ cup brown basmati or other brown rice (see note)
  • 6 cups water
  • 2 cloves garlic, minced
  • 1-inch piece fresh ginger, grated
  • 1 cinnamon stick
  • 2 to 4 tablespoons fresh lemon juice
  • ½ teaspoon salt


  1. In a nonstick pot over medium heat, roast mustard seeds, cumin seeds, coriander seeds, and turmeric powder until the aromas start to mix and the seeds start to crackle and pop.
  2. Add mung dal and brown basmati rice, and roast lightly with the spices.
  3. Add water, garlic, ginger, and cinnamon stick. Bring to a boil, then cover and simmer for roughly 45 minutes, stirring occasionally, until dal and rice are cooked.
  4. Before serving, add lemon juice and salt.
  5. Serve in a bowl or plate over brown rice or other whole grain, with a few sprinkles of fresh chopped cilantro on top and lemon wedges on the side.

Enter To Win A Free Copy of The Mindful Vegan

The Mindful Vegan

Learn more about The Mindful Vegan

Lani has been kind enough to provide a copy of The Mindful Vegan to our community, and you can enter to win!

We’ll choose a winner by random drawing on November 30th, 2017.

Here’s how to enter:

  1. Sign up for the email list using the form below. If you are already subscribed, you do NOT have to subscribe again.
  2. Leave a comment below letting us know the following: What is one small change you make to start improving your health? What’s the biggest barrier that prevents you from following through?

*Note: Giveaway is only open to residents of the US and Canada


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