How to Introduce your Kids to Spices
A guide from Kanchan Koya, author of Spice Spice Baby
One of the reasons why I started this Substack is because I was often finding myself in a cooking rut, making the same 5 things for my munch on rotation, without the energy or mental bandwidth to introduce something new.
I assumed you were probably in the same boat and I wanted to help others (and myself in the process).
The reality is newness can take many different forms and doesn’t have to be revolutionary (to your cooking comfort zone or the munches who indulge in the fruits of your labor). I talk often about the art of “same same but different.” And one of my favorite strategies for adding something that tests (and hopefully lessens) my child’s rigidity is a new spice from my pantry.
I think so often we end up dumbing down our kids’ food (i.e. making it blander) simply because we are tired and need a little extra encouragement and inspiration. Which is where today’s guest comes in!
You may be familiar with Kanchan Koya’s work on Instagram, where she has built an incredible following for her account Chief Spice Mama. She also has a Ph.D. in Biomedicine from Harvard (casual!) and has studied at the Institute of Integrative Nutrition.
Today her mission is to help you feed your babies, kids and families delicious nutritious food incorporating ancient, health-boosting spices. Make sure to subscribe to her new Substack and pick up a copy of Kanchan’s incredible book Spice Spice Baby! Code MUNCH will get you 10% off.
I asked Kanchan some of your burning questions about how to get started pulling inspiration from your spice rack and training your littles’ palettes to appreciate bolder flavors. Read on for the interview!
I’d love to know what spices you use most in your kiddo cooking and the non-recipe recipes that have worked for you!
Happy munching!
Phoebe
How to Introduce your Kids to Spices
an interview with Kanchan Koya
MM: If I’m an anxious / timid parent who doesn’t cook with many seasonings, which spice would you tell me to start with as a gateway? How would you use it?
KK: I would start with turmeric! It’s packed with health benefits like antioxidants and inflammatory compounds. It’s very mild, inoffensive and versatile. Add it to oven-roasted potatoes or cauliflower, grilled chicken or fish and your favorite lentil soup.
{MM Side Note: try this curried cauliflower which uses turmeric!}
Spices have many extraordinary health benefits. Are there any that are particularly advantageous for babies and young children?
Babies’ digestive systems are maturing so gut health boosting spices like cumin, coriander, fennel, turmeric and ginger are especially great. People are surprised to learn that gripe water for colic is essentially fennel water!
Are there any spices that are helpful for boosting those wee immune systems?
Yes! In addition to the gut health boosting spices mentioned above which also support your immune system, I would include cinnamon, clove and paprika which have immune supporting and anti-inflammatory properties.
Knowing that spices are plant medicine, are there any “warning labels” that parents should keep in mind? Or is there never too much of a good thing?
The biggest concern is heavy metals in spices that haven’t been tested. Good reputable brands should be willing to share their test results, and consumer reports is a good a resource too. Aside from that, all spices in culinary amounts are totally fine.
Like many kids, the final hurdle for my daughter seems to be the realm of spicy. Do you have any strategies for building kids’ tolerance for heat?
I always tell parents there is no rush to get kids to eat spicy hot foods and that kids will get there in their own time especially if they are exposed to hot foods on the family table and see their parents and families enjoying them. You can add chilis without the seeds and pith to give them a taste without the heat or add very small amounts and build from there, but I find the good ole “celebrate all the flavors including heat and the kids will follow” approach works best.
{MM side note: we are a big chili crunch family and I use it to offset our milder meals. This and this are favorites}
There are many cultures—including Indian cooking—that rely more heavily on heat than our beige American diet. Have you come across anything in your research that indicates whether kids tolerate heat better from an early age in certain cultures, or is it a matter of nature versus nurture (exposure)?
It’s really an exposure issue ultimately and that includes exposure in utero during pregnancy! If you want your kids to enjoy spicy foods and all foods with different flavors, keep enjoying those foods on the family table and the kids will eventually catch on.
We do a lot of non-recipe recipes on Munch Menus and are big fans of the blue plate special. What are 3 spices and 3 easy sides / ways to use them?
My favs would be 1) cardamom with roasted sweet potato, 2) sumac with hummus and 3) roasted beets with cumin.
{MM side note: mine are 1) roasted carrots with turmeric, 2) roasted butternut squash with cinnamon and 3) homemade French fries with paprika}
Tell us more about the recipe you’re sharing with the Munch Menu community and why you love it!
I’m sharing the recipe for the spiced salmon with mango salsa because it’s so flavor packed, healthy and easy to make! The salmon is gently spiced with earthy cumin, lemony coriander and optionally with some chili and then topped with this zesty and refreshing mango salsa that screams summer. It’s a crowd pleaser for adults and kids alike and I always make extras for leftovers!
Stay tuned for this recipe making an appearance in your inbox for paid subscribers and the next Munch Menu! And in the meantime, pick up a copy of Kanchan’s incredible book Spice Spice Baby! Code MUNCH will get you 10% off.
love it!