Spices To Add To Your Meal Plan When Seasons Change

While we are taking all precautions and educating the kids about what they should or shouldn’t be doing when they step out of their homes, ensuring that they are eating right and loading up on immunity-building food is important, especially when the season is changing.
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As a parent, we want to ensure that our family is safe & healthy. but the changing weather, rising pollution levels and all the stress around us can really affect the health & immunity of our kids.

While we are taking all precautions and educating the kids about what they should or shouldn’t be doing when they step out of their homes, ensuring that they are eating right and loading up on immunity-building food is important. 

If you are a parent who wants to make sure their kids at healthy then you need the KSP Meal Plans Subscription programme in your kitty. With everything planned for you you won’t be tempted to order out as much and since you don’t need to do the thinking, you know that when you shop as per our grocery list it’s all there in your fridge.

While we are taking all precautions and educating the kids about what they should or shouldn’t be doing when they step out of their homes, ensuring that they are eating right and loading up on immunity-building food is important. 

There are some species which work very well to warm your body and support your immune system when the season starts to change. Listed below are 5 spices that you should add to your meal plan especially when we are in between seasons – waiting for the monsoon to depart & winter still hasn’t arrived.

Besides the health benefits, I have also shared different recipes on how you can use them in your food in tasty ways! Health bhi, taste bhi!



It’s a warming spice as per traditional medicine. Fresh ginger & dry ginger powder, also known as “saunth” is used extensively in Indian food. It can help keep your body warm and comfortable during cooler seasons, reducing the risk of feeling excessively cold. Ginger’s anti-inflammatory properties may help ease respiratory symptoms, making it beneficial during seasonal transitions when allergies or colds may be prevalent.

Saunth Ladoo

Black Pepper

black pepper-kidsstoppress

Black pepper or Kali Mirchi contains piperine, a compound that may have immune-boosting properties. Besides supporting your immune system when there is a seasonal change black pepper is often used to improve digestion. It can stimulate the production of digestive enzymes, aiding in the breakdown of food and reducing digestive discomfort, which can be especially useful when dietary habits change with the seasons.

Jeera Pepper Rasam

jeera pepper rasam

This is a great option that comes together quickly. It doesn’t use any dal. I normally just keep the spices roasted and powdered in an airtight jar so I don’t have to spend extra time doing that.


  • 3 Tsp Pepper/Kali Mirch
  • 2 Tsp Cumin/Jeera
  • Curry Leaves
  • 2 cloves Garlic
  • 2 Tomatoes
  • Ghee
  • 1/2 Tsp Turmeric/ Haldi
  • Pinch of Asafoetida/ Hing
  • 1 Tsp Mustard Seeds
  • Salt


  • Dry roast black peppercorns and cumin seeds. Let it cool. Grind it to a coarse powder.
  • Purée or finely chop the tomatoes and crush the garlic
  • Heat the ghee and add the mustard seeds. Once it splutters, add hing, crushed garlic, curry leaves, 1/2 tsp of the ground pepper-cumin powder and roast for 10 seconds.
  • Add the tomatoes & turmeric
  • Mix in the remaining pepper-cumin powder and let it boil for 4-5 minutes over medium flame
  • Top with a few drops of ghee and you are done.

PS: As per Ayurveda pepper and ghee together will work magic for a cold.



What we tend to find in the market is turmeric powder – made from the ground root of Haridra. Whether you procure it in its original root form or the bright powder, this is a fantastic pantry ingredient which boasts a horde of health benefits. Curcumin, the chemical that gives this root its yellow tint, is a potent antioxidant. When added to food, this golden spice acts as a blood stimulator and fights off bacteria in our intestines.

Tumeric Latte/ Haldi ka Doodh



Ayurveda says cinnamon has special healing powers.  It strengthens ojas. In words you and I understand, Ojas is the factor that promotes immunity and vitality. Not just that, cinnamon also increases metabolism, which improves appetite. Ever wondered why cinnamon is used in so many desserts? No, it’s not the unique taste, though I won’t deny that is a plus. It’s because cinnamon keeps blood sugar in check. When you pair it with the right diet and workout, cinnamon helps manage weight. How? By acting as a digestive aid.

Immunity Booster Drink


  • Ajwain leaves
  • Mint leaves
  • Cinnamon powder or stick
  • Tulsi leaves
  • Clove
  • Lemon grass
  • Fresh ginger

Coffee Glaze

  • 1 Tsp Instant Coffee Powder
  • 4-5 Tbsp Icing Sugar
  • 1-2 Tsp Water


  • Preheat your oven to 180C. Line a baking tray with baking paper or Silpat.
  • Stir in the vinegar into the coconut milk. Let it sit for 5 minutes. This is your vegan buttermilk.
  • In a large bowl, mix all the dry ingredients – whole wheat flour, oats flour, cinnamon powder, baking powder, baking soda, salt, sugar, and psyllium husk.
  • Rub in the chilled coconut oil until the mixture forms large coarse crumbs.
  • Pour over the buttermilk and vanilla extract and mix with a fork until the dry ingredients are just moistened. Tip in the chocolate chips and mix them in very gently.
  • Turn the dough out onto a well-floured surface and press together gently till it forms a ball.
  • Press into a 9″ circle and cut into 15 scones using a 1.5″ cookie cutter. You may need to pull together the scraps and form into a circle again. Gently place on the prepared tray. Brush lightly with coconut milk.
  • Bake for 20-25 minutes or until lightly golden and cooked through. Remove from the oven and allow to cool for a few minutes.
  • Spoon over the thick glaze over each scone. Let it set – 5 to 10 minutes. Enjoy!

Coffee Glaze

  • Combine all the ingredients in a small bowl and mix until thick and lump-free.



Cloves are packed with antioxidants, including phenolic compounds, which help protect your cells from oxidative stress and free radical damage, supporting overall health during seasonal shifts. Clove oil is known for its analgesic properties. It can be used topically for pain relief, such as for sore muscles or joint pain, which can be exacerbated by weather changes.

Clear Chicken Soup


  • 1/2 kg Chicken 
  • 1 Onion chopped
  • Ginger Garlic as per taste 
  • 1/2 Moti Elaichi/Black Cardamom 
  • 2-3 Laung/ Cloves 
  • 1 Tej Patta/Bay Leaf 
  • Handful of coriander leaves 
  • Lemon Juice 


  • Heat some oil in the pressure cooker and add the cardamom, cloves and bay leaf.
  • Once it crackles add ginger garlic and the chopped onions and saute.
  • Put in the chicken pieces.
  • Now saute till brown on a high-medium flame 
  • Once the chicken is nice and brown add water & salt to taste (about 1 litre) and cook for 2 whistles. 
  • Open the cooker once the pressure releases and strain the soup. Put it back to boil.
  • Take out chicken pieces shred and add them back to the soup.
  • Add coriander leaves, black pepper and lime juice and serve.

Scroll down to find more recipes using all these spices.

You’ll love them!

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