Healthy and Ayurvedic-Inspired Recipes and Tip for Kids

Kids are notoriously picky eaters. But I have an “auntie” strategy that will get your kids interested in working in the kitchen while empowering them to explore new foods (that are secretly super healthy and inspired by Ayurvedic principles!).

The key is to give kids something that’s just for them. And as I tell adults, adding healthy and elemental-based spices to your food powers up any plate. First, have your kids make their own spice blends in their own special bottle with a label they create themselves. There are lots of recipes for common and Ayurvedic-inspired spice blends that can be sprinkled on fries, soups, hummus, and more. Don’t forget to explore sweet blends (like cinnamon and cardamom) as well as savory ones.

Spice It Up with Homemade Blends

Letting kids create their own spice mixes is a fun, creative way to get them excited about food. According to Ayurvedic principles, spices are more than flavor enhancers—they’re powerful tools for balancing the body and promoting digestion. Teach kids about spices like turmeric for anti-inflammatory benefits, cumin for digestion, and coriander for cooling properties. From cinnamon-sugar blends for fruit to smoky paprika rubs for veggies, the possibilities are endless.

Make It Routine with "Condiment Mondays"

Kids also love routines, so make a weekly condiment-making day! Add "Condiment Mondays" (or any day that works) to the schedule. This gives them something to dip their food into, slather on a sandwich, drizzle on a salad, or stir into soup.

First, take them shopping for ingredients they’ll learn to prepare. You’re going to guide them to make a pesto, hummus, and a salad dressing that they’ll use for the week ahead—and maybe even share with you. Lots of healthy "medicine" can go into those items and still taste delicious. Shopping together and letting them see and smell fresh ingredients changes their connection to food, making the colors, flavors, and options more exciting.

Add a Recipe Challenge

For more fun, try a Recipe Challenge! If you have more than one youngster, challenge them to see who comes up with the tastiest recipe. The winner gets a prize! Spend time imagining how an ingredient might taste and see if the actual flavor matches expectations. This playful exploration is perfectly in line with Ayurvedic traditions of mindful eating and connecting with the flavors and energies of food.

Kid-Friendly Ayurvedic Recipe Templates

These flexible templates make it easy to introduce Ayurvedic principles to your family while letting kids take the lead in the kitchen.

The Pesto Template

1. Pick 2 greens: basil, cilantro, fennel root, arugula, collard greens.
2. Pick 1 citrus: lemon, lime, grapefruit, orange juice, pomelo, tangerine.
3. Pick 1 nut or seed: cashews, pumpkin seeds, tahini, almonds, hemp seeds.

Blend the greens with citrus juice and nuts by the tablespoon. Slowly add olive oil until the desired consistency is reached. Don’t forget to season with electrolyte salt to taste. Let kids decide if they prefer a smooth or chunky pesto!

The Salad Dressing Template

1. Pick an oil: olive, avocado, or coconut.
2. Pick a vinegar: apple cider, balsamic, or red wine.
3. Pick a citrus: lemon, lime, or orange juice.
4. Pick spices: fresh herbs, garlic powder, or paprika.

Blend one part oil with one part vinegar, then slowly add citrus juice and spices to taste. For a creamy dressing, add coconut milk, tahini, or nutritional yeast. Adjust the seasoning with electrolyte salt.

The Hummus Template

1. Pick a bean: garbanzo, black, white, or kidney beans.
2. Pick spices: paprika, cumin, or fresh herbs.
3. Pick a citrus: lemon, lime, or orange juice.
4. Pick an oil: olive, coconut, or tahini.

Start with a can of beans. Blend with spices, oil, and citrus juice until smooth. Adjust thickness with additional citrus juice, and season with electrolyte salt to taste. Introduce Ayurvedic spices like turmeric or fennel for added health benefits.

Why Ayurvedic-Inspired Cooking Works for Kids

Cooking teaches kids essential life skills while building confidence and creativity. Ayurvedic principles add another layer, helping children understand how different foods and spices can promote balance and wellness. Kids will enjoy learning how to use flavors that not only taste good but also nourish the body and mind.

Final Tip: Make It Fun!

Relax and embrace the mess. Cooking with kids is about more than the final product—it’s a chance to bond, laugh, and explore new foods together. With these Ayurvedic-inspired recipes, the only essential ingredient is fun!