A simple mindful eating exercise for a Sunday and one that is  great fun to do with the kids (unless you have nut allergies then I wouldn’t recommend it). I like to use walnuts as they are big enough to get a good grip, and there is less chance of your child being able to put it in their mouth with the shell still on.

Each take a walnut (still in its shell) in your hand and close your eyes. Turn the nut over in the palm of your hand feeling the shape and texture of its shell. This is actually really therapeutic so take your time, you can’t ruin the nut inside whilst the shell is intact. Roll it between your palms and move it from hand to hand. Hold it to your ear and give it a shake to hear it rattle.

Carefully crack open the nut and notice how the shell breaks. What does the shell look like now? Can you note the layers that the shell is made up of?

Remove the nut from the shell and place it on a plate.

Wait for your kids to shout BRAIN!

How does the nut look? Take the nut between your fingers and feel its texture, note how different it feels to its hard outer shell.

Place the nut in your mouth and see how long you can go without chewing, noticing the texture, feel and flavour.

Chew away and wait for your kids to shout YUK! (This is why I love the walnut game, more walnuts for me!)

#lovefood #learning