Global flavors: A parent's guide to exploring cultural cuisines with kids

While it can be easy to lean on your tried and true, family-favorite recipes, introducing children to diverse cuisines is a wonderful way to expand their understanding of different cultures while also trying new foods. As parents, we have the unique opportunity to use food as a tool for education and connection. Here are some tips on how to make this journey enjoyable and nutritious for your family. 

The importance of diverse cuisines 

Exposure to various ingredients, flavors and cooking methods can help children develop a well-rounded palate and enhance their social and emotional development. Many schools are culturally diverse, and our children will learn about what others eat and celebrate. Cultural foods also include dishes from different regions within our own country. 

Growing up in a multicultural environment, I experienced traditional dishes from India adapted for the American palate, as well as Midwestern foods influenced by local settlers. This background has enriched my culinary perspective and appreciation for diverse cuisines. 

Ensuring balanced nutrition 

To ensure balanced nutrition while exploring different cultural foods, choose a variety of dishes that incorporate all food groups: fruits, vegetables, whole grains, proteins (beans, lean meats, tofu, or fish) and healthy fats. Many cultural cuisines offer plant-based dishes and seafood rich in essential nutrients. Pair these dishes with familiar foods to maintain a balanced diet. 

Making new foods appealing 

Kids can sometimes be nervous to try new foods, so it’s important to present them in fun and interactive ways. For example, taco night can be a culinary test center to try different salsas and toppings. Pizza and movie night can be an opportunity to discuss pizzas from different regions of Italy. Movies and books are also great tools to introduce different cultures. Some kid friendly favorites include: 

• Encanto and Coco, which celebrate Hispanic culture with arepas, tamales, churros and horchata. 
• Kung Fu Panda and Mulan, which feature ramen and dumplings. 
• Paddington Bear and Harry Potter, which discuss British ingredients like marmalade and treacle. 
• Moana and Lilo & Stitch, which celebrate Hawaiian or Polynesian foods. 

Letting kids help with simple tasks like chopping vegetables, arranging ingredients and plating dishes gives them a sense of ownership and excitement about the food. Encourage children to “rate” the dishes to spark curiosity and conversation. 

Gradual exposure—starting with mild flavors and incorporating familiar ingredients—can also help with any resistance to new foods. Finding authentic ingredients may also be difficult, but adapting recipes with locally available ingredients can maintain the essence of the dish. Focus on the experience of trying new things rather than forcing children to eat the food. 

Addressing food allergies 

Be mindful of potential food allergies or sensitivities when introducing new foods. Research the ingredients of a particular cuisine before preparing the dish. For example, some Asian cuisines use peanuts or soy, while other cultures may use dairy or gluten. If there’s uncertainty, start with small portions and watch for any signs of an allergic reaction. Substituting allergens with safe ingredients can help incorporate diverse foods while avoiding harmful allergens. Consult your primary care physician or dietitian for advice. 

Creating a life-long love for food 

Introducing children to diverse cuisines can positively influence their long-term eating habits. Children exposed to different flavors are often more willing to try new foods throughout their lives. This practice helps prevent the development of a limited or picky palate and fosters positive associations with food and mealtimes. 

Make food exploration a regular part of family life. Involve children in the planning, preparation and tasting of new recipes to foster curiosity. Model positive eating behaviors by being open to new foods yourself and discussing the excitement of exploring new cuisines. Conversations about the origins of foods can spark interest in different cultures and make mealtimes a fun learning experience. 

Easy, nutritious, kid friendly recipes 

Here are some easy recipes to get started on your global cultural cuisine journey! 

Arepas 

• 1 cup warm water 
• 1 cup pre-cooked white cornmeal (PAN or Goya) 
• 1 cup shredded mozzarella cheese 
• 1 tablespoon butter 
• ½ teaspoon salt, or to taste 
• Cooking spray 
• Toppings: shredded Jarlsburg cheese, avocado slices, tomato, pico de gallo, salsa 

Mix water, cornmeal, mozzarella cheese, butter and salt in a large bowl. Knead until well combined. Form dough into balls, flatten and cook on a hot griddle until golden brown. Serve with toppings. 

Recipe Tip: If the dough is too dry, add a little bit more water. If it's too moist, add more cornmeal. Serving size: 1 arepa; Serves: 6 Nutrition Facts (Arepas only): Calories: 137; Total Fat 5g; Saturated Fat 2g; Cholesterol 12 mg; Sodium 322 mg, Total Carbohydrate 16g, Fiber 0g; total sugars 0g; Protein 6g; Calcium 153g; Potassium 85 mg, Phosphorus 87 mg 

Allergen substitutes: 

• Dairy: Dairy free cheese with an additional 1 teaspoon fat. 
• Butter: ghee, dairy free spread, shortening 
• Corn: Cassava flour (these may be a little denser) 

Thai Lettuce Wraps 

• 2 cloves garlic, minced 
• 1 teaspoon ginger, minced 
• ¼ cup soy sauce 
• 1 tablespoon rice vinegar 
• 1 tablespoon sesame oil 
• 2 teaspoons sugar 
• 2 teaspoons lime juice 
• 1 tablespoon oil 
• 1 pound ground chicken 
• 1 cup shredded carrots 
• ¼ cup chopped cilantro 
• ¼ cup chopped fresh mint (optional) 
• 1 large head butter lettuce, torn into large pieces 

Cook garlic and ginger in oil, add ground chicken and cook until no longer pink. Add sauce, cook for 2 minutes, stir in carrots, cilantro and mint. Serve in lettuce leaves. 

Serves: 6 

Nutrition Facts: Calories: 220; Total Fat 12g; Saturated Fat 3g; Cholesterol 12mg; Sodium 787 mg, Total Carbohydrate 6g, Fiber 0.5g; total sugars 3g; Protein 21g; Calcium 39g; Potassium 354 mg ; Phosphorus 199mg 

Allergen substitutes:  

• Sesame: regular oil  
• Soy sauce: coconut aminos or tamari   
• Gluten: gluten free soy, coconut aminos or tamari  

Hummus and Pita Bread 

• 1 can (15 ounces) garbanzo beans, rinsed 
• 1 teaspoon kosher salt 
• 2 tablespoons tahini 
• 2 tablespoons olive oil 
• 2 tablespoons water 
• 1 lemon, juiced 
• 1 clove garlic, minced 

Blend all ingredients until smooth. Serve with warm pita bread and sliced vegetables. 

Serving size: 2 Tablespoons; Serves: 12 

Nutrition Facts (Hummus only): Calories:65; Total Fat 4g; Saturated Fat 0.5g; Cholesterol 0mg; Sodium 285 mg, Total Carbohydrate 6g, Fiber 2g; total sugars 0.3g; Protein 2g; Calcium 1g; Potassium 83 mg 

Allergen substitutes: 

• Sesame substitutes: peanut butter, sun butter 
• Gluten: gluten free pita or just vegetables 

Three Sister Stew 

• 1 medium onion, diced 
• 2 tablespoons oil 
• 1 teaspoon cumin 
• 1 ½ teaspoon salt 
• ½ teaspoon black pepper 
• 1 (15 ounce) can diced tomatoes 
• 1 cup chicken broth 
• 2 cups diced butternut squash 
• 2 cups frozen corn 
• 1 (15 ounce) can black beans, rinsed 

Cook onion with cumin, salt and pepper in oil until softened. Add tomatoes, broth, squash, beans and corn. Simmer for 20 minutes. 

Serves: 6 

Nutrition Facts: Calories: 134; Total Fat 5g; Saturated Fat 1g; Cholesterol 3 mg; Sodium 749mg, Total Carbohydrate 21g, Fiber 2g; total sugars 6g; Protein 3g; Calcium 25g; Potassium 355 mg ; Phosphorus 8 mg 

Allergen substitutes:  

• Corn: use other frozen vegetables such as cauliflower, zucchini, peppers 

Exploring cultural cuisines can be a delightful and educational experience for the whole family. Happy cooking!