Science is clear: family dinners are linked to better grades, improved mental health, and stronger family bonds. Kids who eat dinner with their families are less likely to develop obesity, anxiety, or disordered eating.

But dinner isn’t just about calories or nutrients. It’s about shaping lifelong habits, building social skills, and creating joyful food memories.

Using Ahimsa’s plates and bowls during family meals also reinforces autonomy. Each child sees where their food groups belong and begins to instinctively build balance on their own.

On busy nights, my go-to is a one-pot dinner. It takes minimal effort, uses what I have, and makes cleanup easy. The formula is simple:

• Protein: chickpeas, lentils, or chicken.
• Veggies: cauliflower, peas, carrots, peppers, spinach.
• Grain: rice, quinoa, or whole wheat roti on the side.
• Fruit: mango cubes or orange slices to finish.

Everything cooks together, and suddenly dinner feels less like a chore and more like a family ritual.

To keep the simplicity going, I love plating this reset dinner in Ahimsa’s deep-section Balanced Bites Plate. It holds saucy foods like pulao without spills, and the grain/veggie/fruit layout is already built in.

During Diwali, my kitchen fills with the flavors of home: turmeric, cumin, coriander, and cardamom. These aren’t new to us. They’re part of our daily meals, but Diwali feels like the perfect time to share them more broadly.

Here’s why these flavors matter for kids’ health:

• Turmeric: natural anti-inflammatory and immune-boosting.
• Cumin + coriander: aid digestion and introduce warmth.
• Whole spices (cardamom, cinnamon): antioxidants that reduce inflammation.
• Rice + chickpeas: together, they form a complete protein for growth.

Culinary medicine insight: Studies show that kids repeatedly exposed to diverse flavors are more likely to enjoy nutrient-rich foods later. Expanding palates = expanding health.

One of my favorite one-pot meals (and a dish that’s perfect for busy families) is Instant Pot Masala Pulao with Chickpeas by Palak at The Chutney Life. It’s flavorful, fast, and balanced by design.

• 2 tbsp neutral oil or ghee
• 1 medium onion, finely chopped
• 1 medium tomato, finely chopped
• 1–2 green chilies, slit (optional, adjust for kids)
• 1 cup basmati rice, rinsed and soaked for 20 min
• 1 cup cooked chickpeas (canned or fresh)
• 1 cup mixed veggies (peas, carrots, cauliflower, beans)
• 2 cups water or broth
• ½ tsp turmeric powder
• 1 tsp pav bhaji masala (or garam masala)
• ½ tsp chaat masala
• 1 tsp cumin seeds
• 1 bay leaf
• Salt, to taste
• Fresh cilantro, for garnish

1. Set Instant Pot to sauté mode. Heat oil/ghee, add cumin seeds and bay leaf.
2. Add onions and cook until lightly golden. Stir in tomatoes, chilies, turmeric, and pav bhaji masala.
3. Add veggies and chickpeas, stir to coat.
4. Add rice, water, and salt. Stir well.
5. Cancel sauté mode. Close lid, set to manual/high pressure for 6 minutes.
6. Let pressure release naturally for 10 minutes, then quick release.
7. Fluff with fork, sprinkle chaat masala, garnish with cilantro.

• Pair with plain yogurt or cucumber raita.
• Add fresh mango or orange slices for a naturally sweet finish.

When serving this meal, I place the pulao in one section of the Balanced Bites Plate, yogurt or raita in a Simple Serve Bowl, and fruit in the top fruit section. It’s colorful, compartmentalized, and so easy to carry from kitchen to table.

Credit: Recipe adapted fromThe Chutney Life.