Spices and Herbs for Babies

Spices and Herbs for Babies

Introducing solid foods to your baby marks an exciting milestone. Instead of sticking to plain flavors, why not explore the vibrant world of spices and herbs for babies?

Babies’ taste buds are highly receptive, and exposing them to a variety of foods and flavors can nurture a love for diverse tastes.

As the dietitian and author of The Parents’ Guide to Baby-led Weaning, I’ll guide you through the safe herbs and spices for babies, when to introduce them, and how to use them to make starting solids more flavorful and enjoyable.

Why Introduce Herbs and Spices to Babies?

Herbs and spices don’t just enhance the flavor of your baby’s meals; they also offer health benefits. They transform meals into exciting experiences without added salt or sugar.

Packed with antioxidants, herbs and spices possess anti-inflammatory properties and may even help prevent disease. Baby food doesn’t need to taste bland—it can be a gateway to a world of bold flavors!

Introducing these flavors early helps your baby develop a broad palate, which can positively shape their eating habits as they grow.

Starting with a variety of textures and flavors also reduces the chances of picky eating later on. Watch my feature on Global News to see how spices can help prevent picky eating.

Safe Herbs and Spices for Babies at Different Stages

Did you know your baby first encounters flavors through amniotic fluid in the womb or breastmilk? These early exposures might explain why babies may respond more positively to familiar flavors when starting solids.

Directly tasting these foods creates a stronger flavor experience, but research suggests babies may already recognize and enjoy certain tastes.

As you introduce solid foods, begin with mild herbs and spices, gradually expanding their flavor horizons. Here’s a guide to safely introducing these flavors at different stages of baby-led weaning.

6-8 Months: Start with Mild Flavours

At the beginning of starting solids, you want to stick to mild herbs and spices that won’t overwhelm your baby’s developing taste buds. Avoid hot spices at this stage, and focus on mild spices.

• Ground Cinnamon: A pinch of cinnamon can add warmth and sweetness to fruits like apples and pears or veggies like sweet potatoes.
• Basil: Fresh basil is mild and aromatic, perfect for adding to mashed vegetables or soft pasta.
• Parsley: This fresh herb can be mixed into pureed veggies or sprinkled onto finger foods for a light, refreshing flavour.
• Mint: Fresh mint can be finely chopped and added to yogurt or fruit purees for a cool, soothing taste.
• Turmeric: A tiny amount of turmeric adds colour and mild flavour to vegetables, grains, or lentils.

Quick tip: If you’re offering baby pre-made salty foods or spicy food, rinse baby’s portion in a colendar under running water. This will remove excess salt and spice

9-12 Months: Expand to More Robust Flavours

Once your baby is accustomed to the milder flavours, you can introduce slightly bolder spices. The age-range is an estimate, and you can introduce these bigger flavours earlier if you and baby are keen!

• Ginger: Fresh or powdered ginger can be added to fruits, vegetables, or grains, offering a warm and slightly spicy flavor.
• Thyme: This herb works well in vegetable dishes or with roasted meats, offering an earthy, comforting flavour.
• Oregano: A common herb in Italian cooking, oregano can be introduced in small amounts in pasta sauces or mixed with cooked vegetables.
• Paprika: Sweet paprika (not spicy) adds a touch of warmth and flavour to vegetables, grains or egg dishes.
• Cumin: A pinch of cumin brings out a nutty, warm flavour, perfect for lentils, beans, or roasted vegetables.

12+ Months: Continue Expanding the Flavour Palette

At around 12 months, your baby will be eating mostly family meals. We can introduce more complex and bolder flavours that adults enjoy too (even earlier, if baby is eager!).

Continue experimenting with different combinations to see what your baby enjoys.

• Coriander: Ground coriander adds a citrusy note to veggies, grains, and stews.
• Rosemary: This robust herb can be finely chopped and added to roasted veggies or meat dishes.
• Cardamom: A sweet and fragrant spice that pairs well with grains, oatmeal, and fruit-based dishes.
• Nutmeg: A tiny dash of nutmeg adds depth to sweet potatoes, carrots, or porridge.
• Dill: Add a fresh and tangy herb to fish, vegetables, or yogurt-based sauces.

Tips for Introducing Herbs and Spices to Babies

• Start Small: Always start with a small amount when introducing any new herb or spice to avoid overwhelming your baby’s taste buds.
• Avoid Salt and Sugar: Using herbs and spices is a great way to flavour food without relying on salt or added sugar, which should be avoided during your baby’s first year.
• Balance Flavors: Pair mild herbs like basil with sweeter vegetables like carrots. Or try more robust herbs like rosemary with roasted meats or potatoes.
• Make it Fun: Let your baby explore different flavours by offering a variety of meals with diverse herbs and spices. This can help develop their palate and foster a love for healthy, flavourful foods.
• Don’t Give Up: Remember, you may have to introduce a new flavour or food many times before your little one decides to try it. For more tips on picky eating, read The Ultimate Guide to Getting Your Child to Try New Foods.

Final Thoughts on Spices and Herbs for Babies

Introducing your baby to various herbs and spices is a fantastic way to broaden their flavour experiences and make meals more enjoyable. Get creative!

Want more tips on starting solids with baby-led weaning? Watch my free Webinar: Benefits & Myths of Baby-led Weaning.