Khayr Loves to Cook What’s Healthy

Do you love to cook what’s healthy? Yet sometimes make mistakes with your timing? When you over-boil/steam vegetables, what do you do with the vitamin-rich water-solution?

With this fun song, you can provoke conversations with your children about maximising vitamin-absorption from our food – even when cooking doesn’t go to plan.


Khayr Loves to Cook What’s Healthy

(Miss Lucy Had a Baby / Lady with the Alligator Purse)


Khayr loves to cook what’s healthy.

He boils, and fries, and bakes.

He knows how fat and water

help vitamins escape.


He starts out bright and careful.

With, “bismillah,” he tends.

He’s right to steam asparagus,

but slips on when time ends.


Green goes the water,

boiled for too long.

Out come the vitamins

that help us to be strong.


Stock all the water.

Right what went wrong.

Soup all the vitamins

and help us to keep strong.


Khayr loves to cook what’s healthy.

He boils, and fries, and bakes.

He often makes two meals at once

to sort out his mistakes.


© Elizabeth Lymer 2018


Water-Soluble and Fat-Soluble Vitamins


Some foods have water-soluble vitamins, and some have fat soluble vitamins.

When water changes colour after boiling or steaming vegetables for a long time, water-soluble vitamins (as well as colour) dissolve in the water.

To help us keep healthy, we want to eat and absorb vitamins from our food. That is why in this rhyme Khayr adds the vitamin-rich water-solution to a soup.

Have your children researched the vitamins in their favourite vegetables? Do they dissolve in water or fat? Or (like broccoli) do their favourite foods contain some vitamins that dissolve in water and some that dissolve in fat?




Sing Along and Other Links


CLICK HERE > View Khayr Loves to Cook What’s Healthy on YouTube

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PRAISE ALWAYS! Alhamdulillah for the good, permissible, healthy food He provides!

I pray this fun song about vitamins in food is beneficial to you and your family, and that you succeed in cooking what’s healthy.


19 thoughts on “Khayr Loves to Cook What’s Healthy

  1. Zainab Dokrat says:

    I really have been trying to eat healthier and be conscious of where my food comes from be it vegetables and meat. Thank you for sharing 🙂 (

    1. Elizabeth Lymer says:

      Alhamdulillah. I have recently started meal-planning so the song is also a reminder for me to be intentional about healthy-eating (and increasingly successful), without giving up playfulness — which I enjoyed in spontaneous creative cooking, insha’Allah. May Allah make us healthy so we can worship Him well, ameen.

  2. themuslimaguide says:

    Masha Allah, this will be a great sing along for when we start our garden insha Allah. I will be bookmarking so I can come back to it

  3. Muslimah_MINA says:

    A wonderful way to remind us about eating healthy. However, just wanted to check if all vegetable stock can be reused or only the organic ones. Coz I am a little concerned about pesticides leaching into the veg stock?

  4. nausheen1shaikhgmailcom says:

    Iam Nutritionist . I loved this post very much 🍒 Healthy habits should be inculcated in kids right from childhood that’s true !!

  5. Jamila Jones says:

    Masha Allah, what a clever way to learn about nutrition. I’ve learned something new myself. A fun way for children to learn and be healthy. I will think twice now before throwing away the stock from boiling veg. Can I freeze the water after boiling the veg or as all the nutrients evaporated?

    1. Elizabeth Lymer says:

      Alhamdulillah for learning all the time. And freezing – what a good idea, masha’Allah. For that, I suppose it will be best to cool the water-solution with a lid over it, to catch/condense the rich steam. I imagine it would work, as long as you can put it on a cool window ledge (or in some other cool place) so it can drop in temperature quickly. So maybe it would be best avoided in summer, since we want to maximise the nutrients without encouraging bacteria growth. These are all musings, I am afraid I am more of an enthusiast and experimenter than an expert. What do you think?

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