Cultivating a Child’ s Palate:
A Chef Mom’ s Journey Through Flavor
As a chef, one of the questions I’ m asked most often is,“ How do you know which flavors and seasonings go together?” My answer always traces back to my journey— not just as a professional in the kitchen, but as a mother of four children, My Fantastic Four.
Now ranging from 13 to 23, when they were younger, like most kids, they were picky eaters and had a few allergies. But we had a simple rule at our table: you don’ t have to eat it all, but you do have to try it. Every time they tasted something new, I’ d ask them to describe it in their own words— what did it taste like? What did it smell like? What didn’ t they like about it? This practice helped me grow in my culinary knowledge and allowed them to grow in theirs, too.
To further develop their palates, I introduced a weekly tradition we called“ International Night.” One evening might be Mexican, the next Chinese, Indian, or anything I could afford and access. As I grew in my career as a chef, I came to deeply believe in the art of layering flavors. Every ingredient should have its own preparation process, and each bite should offer a layered taste.
When I introduced my children to Sushi, I didn’ t start with raw fish. Instead, I introduced them to sushi rolls with cooked ingredients— steamed shrimp, crab meat, vegetables and rice. We talked about the difference between soy sauce and unagi, how ginger is used to cleanse the palate, and how wasabi adds heat. They learned to describe what they were tasting, and over time, their vocabulary and appreciation for food became quite sophisticated.
So here are my tips for cultivating your child’ s taste buds:
1. Introduce new foods regularly.
2. Start with fruits and vegetables.
3. Teach them about seasoning and spices.
4. Try the food with them— lead by example.
5. Be patient— don’ t force it.
6. Let them smell, touch, and describe what they’ re experiencing.
By Chef Ann Marie Bennett
Now that they’ re older, I’ m amazed by how refined their palates have become. They can identify ingredients like garlic, ginger, or red pepper with just a sniff or a bite. While I was cooking, they’ d wander into the kitchen and ask,“ Mom, what are you making? Why does it smell like that?” I’ d let them taste and then challenge them:“ Tell me what you taste. Explain it to me.”
If you want to develop your child’ s palate from an early age, I encourage you to explore new cuisines together. Visit different ethnic restaurants. Don’ t be afraid to try unfamiliar foods— even if you don’ t fully understand them yet. Admittedly, not every restaurant takes the time to explain the spices and ingredients, but that shouldn’ t stop you. My children can now tell you the difference between nutmeg and cardamom, or parsley and thyme. They know what goes into a Mexican elote, chicken biryani and collard greens.
Yes, they may have a home advantage with a chef for a mom— but more importantly, they’ ve also learned how to ask questions, especially because of their food sensitivities. For instance, one of my daughters can’ t have milk and another two of my kids have mold allergies So, I came up with a dairy-free alternative using sweet potato, cashews, and nutritional yeast, While transitioning out plastics in the kitchen.
I’ ve had to be extra cautious because not everyone can handle their dietary needs. As my best friend jokes,“ Your kids’ palates are expensive!” But honestly, I find it exhilarating when my children recognize authentic Korean food or Americanized Chinese.
Developing a child’ s palate doesn’ t have to be rigid. It’ s not about the old model of“ You’ ll eat what I put in front of you.” At my table, the rule was: You don’ t have to eat it, but you do have to try it.
Children are naturally curious. Fear of new foods is often something we, as adults, unknowingly pass on to them. But if you give them the language and space to explore, they’ ll surprise you with how open and adventurous they can be.
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