Ayurvedic Lunch For Kids + Ayurveda Inspired Lunch Box Recipes

In this article, I will try to list some tried and tested healthy Ayurvedic ways of packing lunch for your kids. We will also look at some Ayurveda inspired lunch box recipes and Ayurvedic lunch ideas for kids.

Research studies have proven that the increased availability of fruits, vegetables, whole grains, and low-fat dairy products as components of school meals may be an effective strategy to promote healthy eating behaviors among children.

We all know that children are picky eaters and it’s very difficult to make them eat. At home, we can make sure they eat food in a healthy way but when it comes to lunch at school it’s kind of difficult.

Preschoolers need healthy food to meet their growth and developmental needs.  They need child-sized servings for meals and snacks because they feel full quickly.

Young children need to develop healthy eating and physical activity habits early on.

Ayurvedic Perspective On Lunch

Ayurvedic lunch box ideas Ayurveda lunchClassical Ayurveda texts cover an array of themes on food ranging from the diversity of natural sources, their properties in relation to seasons and places and to their specific function both in physiological and pathological states.

The classical texts of Ayurveda of 300 BC–700 AD dedicate elaborate sections on foods. Unique aspects include detailed descriptions of food and beverage, food classification based on their taste, therapeutic qualities and other qualities.

They also define food safety and measures for the same, different incompatibilities of food based on their tastes, processing, dose, time, place, etc., prescriptions of consumption, food qualities and intake based on the digestive ability of an individual, and the nature of food that is being consumed.

It’s always good to prepare your lunch fresh means no leftovers. Also, it should be the largest meal of the day due to the fact that Pitta will be a peak at noon and hence the digestive fire will be more.

Planning a healthy lunch according to your Prakriti (Ayurvedic constitution, dosha or body type) can help you attain proper immunity and may even prevent diseases.

Give your children a thermo-insulated lunch box, so that their food stays warm in the afternoon. Warm food is nourishing and balancing to the body. Now let us look at some healthy recipes for lunch for Kids

Ayurvedic Lunch Recipes For Kids

1. Oven-Roasted Carrots And Lemon Rice 

Ayurvedic lunch box ideas Ayurveda lunch
Oven-roasted carrots is a versatile side dish which goes well with almost all main course of rice varieties.

Ingredients

  • 2 big carrots – peeled and sliced to longer pieces
  • 1/2 tsp pepper
  • Salt to taste
  • 1 tsp coconut oil

Preheat the oven to 400 degrees. Toss carrots with coconut oil, salt, and pepper, and bake until carrots are tender. It will take approximately 25-30 minutes.

Lemon Rice Recipe

Ingredients 

  • 1 cup rice
  • 2 cups water
  • 2 tsp ghee (clarified butter)
  • 1 tbsp urad daal (black gram)
  • 1 tbsp chana daal (chickpea)
  • 2 dried red chilies
  • 8-10 cashews
  • 1 tbsp chopped green chili
  • 1 tbsp chopped ginger
  • 1/2 tsp turmeric
  • 2 lemons – fresh lemon juice
  • 2 tbsp chopped coriander leaves

Method Of Preparation

The first step is cooking the rice. You can use the choice of your rice. I prefer basmati rice usually. Add 2 cups of water and bring to a boil. Add salt to boiling water. Rinse and soak the rice for 20 minutes before cooking.

Add the rice and cook until the water evaporates. Add a tsp of ghee to the rice and keep aside. Now, in a pan, heat 1 tsp of ghee and splutter mustard seeds.

Add the urad daal, chana daal, dried red chilies, and cashew nuts and keep stirring the mixture.

Keep stirring until they turn golden brown. Now add the chopped green chilies, ginger, salt to taste and turmeric. Mix well. Now add the cooked rice to this. Add the fresh lemon juice and chopped coriander.

Mix the whole mixture so that the seasoning and lemon juice is well mixed to the rice.

2. Chickpea Salad Sandwich 

Ayurvedic lunch box ideas Ayurveda lunch
Ingredients

  • 4 slices of choice of bread (I prefer brown bread)
  • 2 (15-oz.) can chickpeas, drained and rinsed
  • 1 medium cucumber, chopped
  • 1 bell pepper, chopped
  • 1/2 red onion, thinly sliced
  • 1/2 cup crumbled feta
  • Kosher salt
  • Freshly ground black pepper
  • Fresh lettuce (optional)

For Dressing

  • 1/2 c. extra-virgin olive oil
  • 1/4 c. white wine vinegar
  • 1 tbsp. lemon juice
  • 1 tbsp. freshly chopped parsley
  • 1/2 tsp. pepper powder

Method Of Preparation

Make the salad in a large bowl, toss together chickpeas, cucumber, bell pepper, red onion, and feta. Season with salt and pepper. Add the dressing and mix well.

Now toast the brown bread after cutting the sides. Add the prepared salad to one slice. Press with another slice. Add 2 tbsp. of ghee in a pan and toast both sides of the sandwich really well.

This recipe will provide the required amount of proteins and other nutrients to your child.

3.  Potato Rice With Carrot-Lentil Salad

Ingredients

  • 1 cup cooked white rice
  • 2 potatoes cut to small cubes
  • 1 onion thinly sliced
  • 2 garlic cloves
  • 1 slit green chili
  • 1/4 tsp. red chili powder
  • 1/8 tsp. turmeric powder
  • salt as required
  • 1 tsp. ghee
  • Mint leaves to garnish

Method Of Preparation

Pour ghee into a hot pan. Add onions, green chili, and chopped garlic. Saute well. Add the cubed potatoes and roast them in low flame without adding water.

When the potatoes are well cooked, add the spices – turmeric, chili powder. Mix well and roast again for 5 minutes.

Check if the potatoes are well cooked. If not, add little water and let it evaporate before you add the cooked rice. Now add the cooked rice and mix well. Garnish with mint leaves.

Carrot Lentil Salad Recipe
Ayurvedic lunch box ideas Ayurveda lunch
Lentil Salad with carrots and cilantro is a filling vegetarian salad that is filled with protein and flavor. It goes well as a side dish with all rice varieties.

Ingredients

  • 1 large lemon, juiced
  • 2 carrots, shredded
  • 1 teaspoon ground cumin
  • 1/4 tsp. pepper powder
  • 1 cup cooked lentils
  • Salt to taste
  • 1 tsp. olive oil
  • 1 tsp chopped Cilantro

Method Of Preparation

Whisk oil, lemon juice, cumin together in a large bowl. Add cooked lentils, carrots, and cilantro to oil and lemon juice mixture. Toss to combine. Season with salt and pepper to taste.

Conclusion

Most of the above-mentioned Ayurvedic lunch for kids recipes are really simple to prepare yet delicious. When my kid started going to pre-kindergarten It was really difficult to plan what to pack for her lunch.

All of these recipes have been tried and you can always include your choice of vegetable in these.

Kids generally love potatoes, carrots, sweet potatoes, and corn. Make sure you don’t give refrigerated food to you kid to school as it will cause digestive issues in the future. Keep it simple and healthy.

Share your favorite lunch box recipes with us in the comment section below!

Do not prepare the recipes mentioned in this article if your kids are allergic to any of the listed ingredients. Consult a qualified Ayurvedic practitioner to find a suitable replacement for that ingredient. 

Arya Krishna is an Ayurvedic Practitioner, educator, and speaker. She completed her Bachelors in Ayurvedic Medicine and Surgery (BAMS) from Amrita School of Ayurveda, Kerala, India. She is registered as an Ayurveda doctor (Reg No: 14664) under the Indian Medical Council. She received a Fellowship in Orthopedic Rehabilitation from Apollo group of Institutions, Hyderabad. An editor with the International Ayurvedic Medical Journal, she previously served as the associate editor of the American Ayurvedic Journal of Health. Before moving to the US in 2015, she was Resident Medical Officer (Ayurveda) in AyurVAID hospital, Bangalore and has knowledge and experience in precision and evidence-based Ayurveda. She was an Ayurveda Domain expert with Health Connect 24 – a unique platform to bring together Ayurveda, Yoga and swadeshi. She is efficient in performing all Panchakarma procedures (purification therapies) and has knowledge of Marma Therapy. Other areas of expertise include Ayurveda diet and lifestyle, women’s health, and rasayana (rejuvenation). She works for the promotion and propagation of Ayurveda by offering lectures, webinars and contributing to various journals. She is a resource person for the Council of Ayurveda Research (CAR) and is an Ayurvedic blogger with Mother Earth Living. Currently, she is residing in Danville, Pennsylvania and is listed as a BAMS doctor with AAPNA (Association of Ayurveda Practitioners of North America). She is an Ayurveda Consultant and Educational coordinator with Be Mind Body Skin, New Jersey and Subject Matter Expert at At Home with Ayurveda, UK.

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