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From the point of view of traditional Ayurvedic medicine, children need a fresh diet rich in vital substances, which provides them with all nutrients in an easily digestible way. As the "Kapha principle" is very pronounced in the child's organism, cold, acidic and slimy foods should be avoided in order to prevent or counteract the age-typical tendency to colds and respiratory diseases, allergies and skin complaints.

Excessive consumption of cheese and dairy products in combination with acidic fruit or tomatoes (pizza, ice cream with fruit, etc.) in particular puts a strain on the circulatory system and weakens the immune and metabolic systems.
To balance this out and improve tolerance, Ayurvedic dietetics recommends metabolism-stimulating foods with light, warm, bitter and sweet properties to promote the child's physical and mental development in the best possible way.
 

Sesame potatoes with apple and mango chutney

This Ayurvedic recipe is quick and easy to prepare. The restorative and alkaline quality of the potato and mango is perfectly complemented by stimulating sesame seeds and digestive spices such as fennel and ginger.

Ingredients for 4 people
400 g potatoes
2 tbsp sesame oil
1/2 tsp fennel seeds 50 g sesame seeds
2 tsp salt

Preparation

1. Peel and quarter the potatoes.
2. Coat a baking tray with sesame oil.
Crush the fennel seeds and mix with the salt and sesame seeds. Spread a thick layer of the seed mixture on the baking tray.
3. Place the potatoes on top, brush with a little oil and bake in the oven for 30-40 minutes at 180 degrees.
 

Apple and mango chutney
Ingredients for 4 people

1 ripe mango
1 apple
1 tbsp sesame oil
2 allspice seeds
1 clove
1 MS paprika, sweet
1 MS ginger powder
1/4 tsp salt
1 tsp honey

Preparation

1. Peel the mango, remove the flesh from the stone and cut into cubes. Peel the apple and cut into cubes.
2. Heat the oil and add the cracked allspice and cloves. Sauté briefly, then add the diced fruit directly and simmer for 3-4 minutes.
3. Remove from the heat and season with salt, ginger, paprika and honey.
   
    

Vegetable strips with chickpeas, cashew nuts and fruity paprika sauce

The vegetable patties with fruity paprika sauce are not only extremely tasty, but also have a positive balancing effect on the respiratory tract and immune system thanks to the dry and restorative properties of the chickpeas and cashew nuts as well as the vitamin-rich vegetables.

Ingredients for 4 people
200 g zucchinis
150 g carrots
200 g parsnip
150 g chickpea flour
50 g ground cashew nuts
1 tsp curry
1 tsp salt
1/2 bunch leaf parsley, finely chopped
approx. 150 ml water
3-4 tbsp oil or ghee for frying

Preparation:

1. Peel the carrots and parsnips. Coarsely grate together with the zucchinis. Mix together with chickpea flour, cashew nuts, spices and a little water to form a batter.
2. Shape the mixture into small meatballs and fry in a pan with oil or ghee.
   
    

Fruity paprika sauce
Ingredients for 4 people

2 red peppers
1 carrot
1 beef tomato
1 small onion
1 apple
1/4 tsp turmeric
1 MS ginger powder
1⁄4 tsp salt
1⁄2 tsp oregano
200 ml water
1 tbsp olive oil
1 tbsp raisins
some pepper to taste

Preparation

1. Wash, peel and roughly chop all the vegetables and the apple.
2. Heat the olive oil in a small pan. Sauté the chopped vegetables, add salt, ginger and turmeric, pour in a little water and simmer for 15 minutes.
3. Blend the softened vegetables with a hand blender to a fine sauce. Season to taste with a little pepper, mix in the oregano and raisins and leave to infuse again for 5 minutes.
   
    

Zucchini lasagne with mango
A healthy lasagne with an exotic flavor that tastes good for young and old alike.

Ingredients for 4 people
Approx. 10-12 lasagne sheets made from spelt or durum wheat semolina
3 zucchinis
2 red peppers
1 MS chilli powder
50 m water
2 tsp olive oil
1/4 tsp mustard seeds
1/4 tsp coriander seeds
1 MS turmeric
100 ml mango puree
100 ml coconut milk
200 ml soy cream
1/2 tsp oregano, dried
1⁄4 tsp thyme, dried
1 tbsp soy sauce
Pepper and salt

Preparation

1. Cut the zucchinis into lengthwise strips approx. 1 cm thick. Place the zucchini strips on a baking tray greased with olive oil and bake in the oven at 185°C until soft.
2. Heat a little olive oil in a pan, grind the mustard seeds and coriander and add. Wash and roughly chop the peppers and sauté in the spice stock. Pour in a little water, add the ginger, chilli and salt and simmer the peppers until soft.
3. Mix the mango puree, coconut milk and soy cream into the peppers. Blend everything finely with a hand blender. Season the sauce with pepper, salt, oregano, thyme and soy sauce.
4. Now, as with the lasagne, cover the base of a baking dish with a little sauce and place a layer of lasagne sheets on top. Top with slices of zucchini and cover with a little vegetable sauce. Then add another layer of lasagne sheets, a new layer of zucchini and so on.
5. Finally, pour the rest of the sauce over the entire lasagne and bake in the oven at 180°C for 30 minutes.
    

Ayurvedic rice pudding with apricots

Indian rice pudding (kheer) with saffron, cardamom and vanilla goes down well with children. It is sweet and immune-boosting and, together with the apricots, has a concentration-enhancing and calming effect on the psyche.

Ingredients for 4 people
4 tbsp rice pudding
1 liter organic milk
1 MS saffron
1/4 tsp cardamom
1 tbsp organic vanilla sugar
1.5 tbsp whole cane sugar
4 large apricots
1 tsp organic preserving sugar with apple pectin
1 cinnamon stick

Preparation

1. Place the rice pudding and milk in a tall pan. Heat the milk and bring to the boil. Simmer for 25-30 minutes over a medium heat, stirring occasionally to prevent the rice from sticking.
2. For the apricot compote, cut the apricots into eighths and place in a small pan with some organic preserving sugar and 1 cinnamon stick. Heat and simmer for 3-4 minutes. Then remove the cinnamon stick.
3. When the milk in the pudding has boiled down well, add the spices, vanilla sugar and sugar. Stir in again and simmer for 5 minutes.
4. Pour the rice pudding into serving bowls and decorate with a little apricot compote.
   
    

Sheera, sweet semolina porridge with dried fruit

This nourishing dessert is suitable as a hearty breakfast or as a sweet main course.

Ingredients for 4 people
100 g spelt semolina, fine
2 tbsp almonds, finely ground
400 ml rice milk (alternatively 200 ml cream and 200 ml water)
3-5 saffron threads
2 tbsp ghee
1 tbsp whole cane sugar
1/4 tsp cardamom
1 MS mace
1 tbsp almonds, peeled and slivered
3 dried apricots
2 dates
1-2 tsp maple syrup

Preparation

1. Mix the saffron with the rice milk and soak for 10 minutes.
2. Dry roast the spelt semolina and ground almonds in a pan over a medium heat.
3. Now add the ghee and saffron rice milk and bring to the boil while stirring.
4. Add the whole cane sugar and spices and reduce a little, stirring until smooth.
5. Cut the apricots and dates into small pieces. Add together with the almond slivers, stir and bring to the boil again. Season with a little maple syrup if necessary.

 

Enjoy your meal!