Our 2 Favorite Kid-Friendly Ayurvedic Recipes

Indian Kati Rolls Recipe:

- 1 large red onion

- 1 oz fresh ginger

- 2 large garlic cloves

- 3 tablespoons oil

- 3 tablespoons water

- 2 tablespoons apple cider vinegar (or red wine vinegar)

- 1 tablespoon sugar

- 3 tablespoons curry powder (or a combination of turmeric, chilli powder, ground coriander, ground cumin, ground ginger and pepper)

- 2 tablespoons apricot preserves

- 1 ½ lbs of boneless, skinless chicken breast

- 1 can chickpeas

- 8 (8-inch) flour tortillas

1. Peel and finely chop ½ a red onion or a shallot (use more or less depending on your dosha). Peel and chop 1 tablespoon ginger and 1-2 garlic cloves. 

2. For a meat option - add chicken and pat dry, slice into small pieces (about ¾ inches wide) and season with salt and pepper. Brown the chicken in 1 tablespoon of oil of your choice, add the onions, and still until golden.

3. Add in ¾ of ginger and garlic and cook for about one minute.

4. Add three teaspoons of curry powder and toss around the pan for about one minute.

5. Move the chicken to one side of the skillet, and then add one can of chickpeas with their liquid onto the other side. Using a fork or potato masher, mash the chickpeas together and cook for 3-5 minutes. Once heated, mix all together in the pan.

6. For the chutney - heat 1 tablespoon of oil in a pan over medium heat, add the remaining onions, and cook 2-3 minutes. 

7. Add the rest of the ginger and garlic and heat for 1 minute. Add in 2 tablespoons of apricot preserves, 3 tablespoons of water, 2 tablespoons of apple cider vinegar (or red wine vinegar) and 1 tablespoon of sugar. Bring to a boil and then simmer for 1-2 minutes. Add salt if needed.

8. Arrange tortillas on a cutting board or baking sheet as a work surface, spoon curry mixture into the center and fold in the sides, then tightly roll each like a burrito. 

9. Heat a skillet over medium heat with 2 tablespoons of oil and then add the rolls seam side down and cook until golden brown all over (about 5 minutes), turning occasionally to avoid burning.

10. Transfer to a paper towel lined dish or plate to absorb any excess oil. Serve with chutney.

Smoothies are another great way to increase your fruit and veggie intake while staying Ayurvedic! This is a simple 5 minute, 5 ingredient recipe that Amy loves to make for her kids.

One tip: don’t make the smoothie too cold - in Ayurveda you want to keep your digestive fire, so the only frozen thing Amy uses in the recipe below is mango cubes.

Banana Smoothie Recipe:

- 1 banana

- 2 cups kale

- 1 tbsp chopped ginger

- 1 cup frozen mango chunks

- 1 1/2 cups of mango juice

Mix all ingredients together in a blender and blend until smooth. Once well blended, taste and add any more ingredients as needed! For more tart, add fruit. For more zing, add ginger. 

Bonus: Your Shopping List!

We’ve pulled together a list for you to easily take to the grocery store to get these staple spices in your cabinet as you begin your journey in Ayurvedic cooking. Whether you plan to make the Indian Kati Rolls or Spicy Crock Pot Kitchari, your taste buds will thank you for the incredible spices and flavor that Indian cooking provides. 

- Cinnamon

- Turmeric

- Fenugreek

- Mustard seeds

- Cumin

- Cloves

- Coriander

- Ginger

- Coconut oil

- Raw honey

- Mung beans

- Flaxseeds

- Chia seeds

- Quinoa

- Ghee

Enjoy This Article? Here’s More We Suggest! 

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2. What’s for Breakfast: The Printfresh Team Tells All

3. Creating a Summer Beach Picnic

4. Favorite Ayurvedic Recipes for Summer

5. Our Favorite Summer Tea Recipes