way, make your food come alive in the eyes ofyour child and you will be very ple<strong>as</strong>ed with theend results.Some tried and true tricks:Disguise vegetables by putting them in healthymuffins. Squ<strong>as</strong>h, carrots, sweet pota<strong>to</strong>es, andeven spinach work well in muffins. Soups, sauces,dips, spreads, and smoothies are also ways <strong>to</strong>sneak those vegetables in.Sometimes changing the appearance of a vegetableis all you need <strong>to</strong> refocus your child’sopinion of food, especially vegetables. Usecookie cutters, ice cream scoops, or fun-sizedbowls for food presentation. My family lovesAsian food so we learned that Asian marketsare a great place <strong>to</strong> find all sorts of utensils <strong>to</strong>cut fun shapes from food. Have your littlechef turn that zucchini in<strong>to</strong> a flower andwatch them smile! Hearts, letters, stars, andleaves are also winners.Make plate-art by creating pictures, designs, orfun colors with food. Instead of a pile of turkey,some sweet pota<strong>to</strong> and <strong>as</strong>paragus, howabout <strong>as</strong>paragus “trees”, a sweet pota<strong>to</strong>“sun”, and turkey “clouds”? Making s<strong>to</strong>riesfrom food can get any picky eater interestedin their meal. Just remember <strong>to</strong> keep yourchild focused on er<strong>as</strong>ing the canv<strong>as</strong> for thenext meal by eating their art!Tactic Three: Being a Good Role ModelHaving fun in the kitchen is really effortless whenall the right precautions are in place. It is alwaysimportant <strong>to</strong> set the <strong>to</strong>ne about being safe andresponsible around hot s<strong>to</strong>ves and ovens, sharpknives, gl<strong>as</strong>s, and all the other potential hazardsin your kitchen. Practicing safety is the first thingyou always do when working with anyone, notjust kids! Practice careful cooking and your childwill <strong>to</strong>o.Here are my b<strong>as</strong>ics of kitchen safety <strong>to</strong> remembereach time you cook.Always clear and clean before, during, and aftercooking. Use non-<strong>to</strong>xic soap or cleaners <strong>to</strong>prep your space. Make sure your utensils,counters, and hands are clean, your cuttingboards are w<strong>as</strong>hed/sterilized, and your workarea is cleared from all food, crumbs, orkitchen equipment not in use.Practice working slowly and deliberately–no runningin the kitchen! If you walk around witha knife, hold it so the blade is facingdown. And of course, this should remind you<strong>to</strong> wear close-<strong>to</strong>ed shoes in the kitchen anddefinitely ensure your child is properlydressed.Make sure you read the recipe carefully and haveall your ingredients in place and organizedfrom the start. This makes cooking not onlysafe, but less stressful! Once you are ready,<strong>as</strong>semble all gadgets and safety <strong>to</strong>ols you willneed such <strong>as</strong> oven mitts, cooling racks, or<strong>to</strong>wels for cleaning up spills. And when thoseinevitable spills happen, clean them up rightaway <strong>to</strong> prevent injuries.Always stay in the kitchen with your little chef,especially when the s<strong>to</strong>ve or oven is on.Let your child know you are available for questionsand that you want <strong>to</strong> help and cook <strong>to</strong>gether<strong>as</strong> a team. Learning how <strong>to</strong> work <strong>to</strong>getherin the kitchen teaches your child <strong>to</strong>share space and communicate clearly.Most of all make the kitchen welcoming for yourchild. In my family, we had special cooking<strong>to</strong>ols, utensils, bowls, boards, cups, plates,etc. for our kids <strong>to</strong> use. Their smaller handswon’t feel <strong>as</strong> awkward handling a kidfriendlyknife, and you will feel safer aboutthem using it.22 <strong>Yang</strong>-<strong>Sheng</strong> (Nurturing Life) Volume 3, Issue No. 3
If your child can walk, then he or she can certainlystart <strong>to</strong> learn just how transformative themagic cooked up in a healthy kitchen is. Everyage presents new miles<strong>to</strong>nes for you <strong>to</strong> introducenew t<strong>as</strong>ks and a way for your child <strong>to</strong> be moreinvolved.Enjoy this time watching your little chef blossombecause before you know it, they will be allgrown up, <strong>as</strong>king you for that recipe you used <strong>to</strong>Mark Hyman, M.D. h<strong>as</strong> dedicatedhis career <strong>to</strong> identifying& addressing the root causesof chronic illness through agroundbreaking wholesystemsmedicine approachknown <strong>as</strong> Functional Medicine.He is a family physician,a six-time New York Times bestselling author,and an internationally recognized leader in hisfield. Dr. Hyman strives <strong>to</strong> improve access <strong>to</strong>Functional Medicine, and <strong>to</strong> widen the understandingand practice of it, empowering others <strong>to</strong>s<strong>to</strong>p managing symp<strong>to</strong>ms and instead treat theunderlying causes of illness through healthy eatingand lifestyle. Get more info about Dr. Hymanat http://drhyman.commake <strong>to</strong>gether when they were kids!To read the previous blogs in this series ple<strong>as</strong>eclick on Raising Healthy Eaters–Part I and RaisingHealthy Eaters–Part II: A Journey ThroughoutYour Baby’s Lifecycle.Ple<strong>as</strong>e leave your thoughts by adding a commentbelow–but remember, we can’t offer personalmedical advice online, so be sure <strong>to</strong> limit yourcomments <strong>to</strong> those about taking back our health!To your good health,Mark Hyman, MDTo view the original blog for this article ple<strong>as</strong>evisit: http://drhyman.com/blog/2012/12/06/raisinghealthy-eaters-part-iii-cooking-in-the-kitchen-with-yourkids/June-July 2013 <strong>Yang</strong>-<strong>Sheng</strong> (Nurturing Life) 23