KIWI magazine - Fall 2016

BACK TO SCHOOL! Healthy Lunches Amazing AfterSchool Snacks Eco-Friendly School Supplies Boosting Kids’ Brain Power

fall 2016

SUBSCRIBE NOW! Call 866-204-4704 or visit us online. kiwimagonline.com

Contents KIWI

Fall 2016

20 COVER: © PROD. NUMÉRIK/ADOBE STOCK; THIS PAGE: TARA DONNE FOR WELDON OWEN/HAPPY FAMILY

FEATURES 5 STEPS TO BOOSTING KIDS’ BRAIN POWER 10

Surprising—and holistic—ways to improve children’s attention, memory, problem solving, and more.

BY RACHEL RABKIN PEACHMAN

20 AMAZING

AFTERSCHOOL SNACKS Challenge: Kids come home from school hungry. Solution: These six nourishing recipes for healthy, homemade goodness!

28 DINNER

These delicious recipes will add something special to your child’s lunch box.

BY KATIE CHOI

BY AMIE VALPONE

LUNCHES KIDS WILL LOVE

CENTRAL

Backpacks, lunch boxes, notebooks, and more: These school supplies are fun, functional, and eco-friendly too!

BY SAMANTHA MELLONE

IN A HURRY IN EVERY ISSUE

Busy weeknight schedules don’t have to mean takeout or less-than-nutritious meals. These simple but delicious dishes are chock-full of the good stuff, like whole grains and veggies—and are done in 30 minutes or less.

14 HEALTHY

34 SUPPLY

4 EDITOR’S LETTER 6 ON THE WEB 8 KIWI NOW 40 IN SEASON NOW Apples

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1

Make their lunch box

Dang good!

• Made from simple ingredients

• Non gmo, gluten free, cholesterol free

• serving has as much fiber and less

• Great for the whole family

sugar than an apple

FOUNDER, CEO, AND PUBLISHER

MAXINE WOLF

EDITORIAL DIRECTOR

ANDREA BARBALICH CREATIVE DIRECTOR

VICTORIA BEALL CONTRIBUTING EDITOR Samantha Mellone

ADVERTISING SALES

MAY MEDIA GROUP

VICE PRESIDENT, BUSINESS DEVELOPMENT

WESTERN ACCOUNT MANAGERS

VICE PRESIDENT

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310-293-9529

MARKETING PROJECT MANAGER

DIRECTOR, WESTERN SALES

Erin McCoy emccoy@maymediagroup.com

COMMUNITY & SOCIAL MEDIA MANAGER

Maxine Leventhal mleventhal@maymediagroup.com

Anya Sagee asagee@maymediagroup.com 415-381-9121

DIRECTOR OF SALES, DIGITAL MEDIA

Mitch Plotnick mplotnick@maymediagroup.com

Victoria Gustafson vgustafson@maymediagroup.com

310-400-2639

JeanMarie Murphy jmurphy@maymediagroup.com 415-271-8879

856-753-3800 x106

Annie Douglass Danielle Jensen

Ashley-Jean Meyer ACCOUNT MANAGER

Ryan Finley

WEB DEVELOPER

Stephanie Pypniowski GRAPHIC DESIGNER

Jayshree Kanwar

SENIOR ACCOUNT DIRECTOR

MARKETING COORDINATOR

Lorrie Allen lallen@maymediagroup.com

Alisha George

716-566-8277

INSPIRATION Maylee Wolf, Truman Devitt, Jennifer Haemmerle, Ella, Connor, and Olivia Douglass, and all the wonderful kids in our lives!

EDITORIAL ADVISORY BOARD WELLNESS

Theresa Cerulli, M.D.

Psychiatrist, Beth Israel Deaconess Medical Center and Lawrence Memorial Hospital; cofounder, ADD Health and Wellness Centers

Laura Coblentz

Vice president of marketing and innovation, Pharmaca Integrative

Claire M. Li, D.C., C.C.N.

Chiropractor in Glen Cove, NY

Drew Ramsey, M.D.

Assistant clinical professor of psychiatry, Columbia University College of Physicians and Surgeons; author of Fifty Shades of Kale

Lawrence D. Rosen, M.D.

BEHAVIOR AND DEVELOPMENT

Founder of The Whole Child Center and clinical assistant professor of pediatrics, New Jersey Medical School

Susan Bartell, Psy.D.

Keegan Sheridan, N.D.

CHILDREN’S MEDIA

Naturopathic doctor and natural food and health expert

Sherry Torkos

Psychologist specializing in family-life balance and author of The Top 50 Questions Kids Ask

Traci Paige Johnson

Co-founder of Yummico; co-creator of Blue’s Clues and Super WHY!

Author of Saving Women’s Hearts, The Glycemic Index Made Simple, and The Canadian Encyclopedia of Natural Medicine

DENTISTRY

NUTRITION

SOCIAL RESPONSIBILITY

Author of Go Green Get Lean: Trim Your Waistline with the Ultimate Low-Carbon Footprint Diet

Adjunct professor, Barnard College; political consultant and founder, Bella Abzug Leadership Institute

Kate Geagan, RD

Fred Pockrass, D.D.S.

Co-founder, Eco-Dentistry Association

Liz Abzug, J.D.

Jess Kolko, RD, LD

Culinary educator, Whole Foods Market; cofounder, Nutrition Hotline SUBSCRIPTIONS To subscribe, contact KIWI magazine at 866-204-4704 or visit us at kiwimagonline.com. KIWI magazine is published bimonthly by May Media Group, LLC, ISSN#1933-2920. 152 Madison Avenue, Suite 200, New York, NY 10016. Subscriptions are $11.95 per year. Single copies, $3.99; back issues, $6.99. Contents, including standing headings and department titles, copyright ©2016 by May Media Group, LLC. All Rights Reserved. KIWI is not responsible for unsolicited manuscripts, photography, or art. Queries accepted in writing only. No part of KIWI may be copied or reproduced in any way without the written consent of May Media Group, LLC. For reprint requests, please call 856753-3800 or fax your request to 856-574-4996. Products advertised are not necessarily endorsed by this publication. POSTMASTER: Send change of address to Circulation Manager, KIWI Magazine, 104 Centre Blvd., Suite 104A, Marlton, NJ 08053. Printed in the U.S.A.

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KIWI is printed on paper containing 30% post-consumer waste that is acquired from sustainable sources.

Paper and printing manufactured in the U.S.A.

EDITOR’SLETTER

’’

I remember my son’s first day of preschool and his first day of kindergarten, his fifth-grade graduation and his eighth-grade graduation. Next year at this time, he’ll be a college freshman.

So I have only one more back-to-school season with him, and I’m planning to savor it.

He’s been fortunate to attend wonderful schools with wonderful teachers. He’s learned to read, learned to write, learned to think, and learned about himself. And he’s made friends that I have a feeling will last a lifetime. He will go out into the world well prepared for whatever life has in store for him. And I could not be more grateful.

No matter what grade your children are in, I hope you find information in this issue to help them have a strong start to an amazing year. You’ll find healthy recipes for lunches (page 20) and after-school snacks (page 14), tips for boosting kids’ learning power (page 10), and an amazing roundup of eco-friendly school supplies (page 26). We hope you enjoy it all. Have a wonderful year!

Andrea Barbalich Editorial Director

4 kiwi Fall 2016

PHOTOGRAPHY BY KRISTIN GLADNEY; HAIR AND MAKEUP BY JEAN NAKYUM

‘‘

Intelligence plus character—that is the goal of true education.

—Martin Luther King Jr.

Now on kiwimagonline.com!

OUR TOP 5 SMOOTHIE RECIPES

We love these for a quick and healthy breakfast or anytime snack. You and your kids will love them too!

1. Orange Mango Delight kiwimagonline. com/spring-smoothies-orange-mango-delight 2. Dr. Mark Hyman’s Almond Berry Smoothie kiwimagonline.com/hyman

BACK-TO-SCHOOL HEADQUARTERS

3. Clara’s Lemon-Pineapple Blueberry Smoothie kiwimagonline.com/?recipe=claraslemon-pineapple-blueberry-smoothie 4. Cherry Chocolate Smoothie with Almond Butter kiwimagonline.com/?recipe=cherrychocolate-smoothie-with-almond-butter

This issue is packed with information to help you get

5. Purple Berry Smoothie kiwimagonline. com/?recipe=purple-berry-smoothie

tion, advice on staying healthy, and lots of great lunch

your kids off to a great start this school year. But we have even more online, including tips to ease the transirecipes. Find it all at kiwimagonline.com/backtoschool.

Did you know you can get more great ideas from KIWI emailed directly to you?

We publish four monthly newsletters: KIWI Cooks (featuring healthy recipes), KIWI Baby (for pregnant and new moms), KIWI Kids (packed with fun activity ideas), and KIWI Scoop (featuring the latest eco-friendly news and trends).

They’re all free, and you can sign up at kiwimagonline.com/newsletters.

Connect with us:

6 kiwi Fall 2016

facebook.com/KIWImagazine

@KIWIMagazine

At KIWI, we’re all about providing information to help you keep your family and the planet healthy.

Our online Green Living Center is packed with tips on living an eco-friendly life and teaching your kids to care for our Earth. You’ll find advice for making your home greener, eco-friendly product recommendations, and much more.

Check it all out at kiwimagonline.com/category/ caring/going-green/.

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IDEAS FOR GREEN LIVING

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Playtime Fun for Little Heroes PLUS figurines, role-play, and vehicles!

Head Back to School, Hero-Style

Celebrate Halloween with PJ Masks

Catboy Deluxe Costume

pjmasks.com PJ Masks Š Frog Box / Entertainment One UK Limited / Walt Disney EMEA Productions Limited 2014.

Owlette Deluxe Costume

Gekko Deluxe Costume

These and more PJ Masks items are available online or at your local retailer!

Take a Field Trip Right at Home Your kids will probably take a few great field trips with their class this year. They can also take them from their home computer, thanks to Google Expeditions. These trips (more than 200 of them) are collections of virtual 360° panoramas and 3D images annotated with details, points of interest, and thought-provoking questions. Developed in partnership with education-oriented organizations like Houghton Mifflin Harcourt, the Amerian Museum of Natural History, and the Planetary Society, trips are designed to let students explore lands far and wide. Find out more at.google.com/edu/expeditions/.

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What’s New

What’s Hot

What’s Wow

“ Listening to your body and acting on what it is telling you is not selfish behavior; it is self-nurturing behavior.”

—Alice D. Domar, Ph.D., in the new book Finding Calm for the Expectant Mom

BINDER BONANZA

READING CORNER There are so many great books for parents being published right now that we hardly know where to start with our reading, but these are four of our favorites: � 10 Conversations You Must Have With Your Son: Preparing Our Sons for a Happy and Successful Life by Tim Hawkes (TarcherPerigee, $15) � 100 Fun & Easy Learning Games for Kids: Teach Reading, Writing, Math, and More With Fun Activities by Amanda Boyarshinov & Kim Vij (Page Street Publishing, $21.00) � Give Your Child the World: Raising Globally Minded Kids One Book at a Time by Jamie C. Martin (Zondervan, $16.99) � What My Daughters Taught Me by Joseph Wakim (Trafalgar Square Publishing, $26.99)

8 kiwi Fall 2016

We were excited to hear we can take last year’s binders to Office Max, which will recycle them and give us a $2 discount off a same-day binder purchase. (And there are several made with recycled materials to choose from.) The program was established with TerraCycle, a company that aims to recycle waste that is typically considered non-recyclable.

Food Facts

SHUTTERSTOCK (BOTTOM LEFT)

Want a clearer breakdown of what’s really in your food? Sageproject.com profiles everything from strawberries to granola bars to clarify exactly what you’re eating—from ingredients to nutrition information to where the food comes from. The infographic style makes the data super-easy to, ahem, digest. It’s all part of an effort by Whole Foods Markets and other health-conscious retailers and brands to provide transparency regarding what we eat.

INGREDIENT WE LOVE We knew apple cider vinegar was great.

After all, it’s been used in home remedies for centuries. But we had no idea how many ways we could use it until we read The Apple Cider Vinegar Companion (Countryman Press, $14.95), written by Suzy Scherr, a busy chef and mom of two.

The “miracle cure,” as she calls it, can be a sore throat soother, a household cleaner, an ingredient in dressings and baked goods—even to make your own shampoo. Her advice: Buy raw, unpasteurized apple cider vinegar, “the only kind that has the beneficial bacteria, enzymes, and minerals that make it such a healthpromoting solution.”

WHAT WE’RE WATCHING We’re excited to take our kids to see these three family-friendly films:

Ralph Fiennes, Matthew McConaughey, and Charlize Theron are among the actors providing voices for the animated characters in KUBO AND THE TWO STRINGS, a story inspired by Asian legends in which a kindhearted man embarks on a quest to save his family (rated PG, in theaters now).

THE WILD LIFE features Robinson Crusoe, who is cast away on a tropical island amid a terrible storm, changing the lives of the animal inhabitants forever (rated PG, in theaters September 9).

In BLINKY BILL, an adventurous young koala embarks on a journey across the wild and dangerous Australian outback in hopes of finding his missing father but soon discovers that there is more to being a hero than meets the eye (not rated as of press time, in theaters October 7).

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Experience two days of learning, exploring, and Experience two days of learning, exploring, connecting with moms like you. and connecting with moms like you.

WASHINGTON D.C. AREA WASHINGTON D.C. AREA OCTOBER 7-8, 2016 2016 OCTOBER 7-8,

, © 2016 May Media Group, LLC. All rights reserved.

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Sponsored by: Sponsored by:

LEARN TO READ and READ TO LEARN

More than

125

Readers & Chapters

National Geographic Kids leveled, nonfiction Readers spark kids’ imaginations, nurture their curiosity about the world, and foster a lifelong love of reading and learning.

Amazing Animals!

Fascinating People!

Wonders of Nature!

Co-readers to Read Together!

Cool Science!

¡También en Español!

NATIONAL GEOGRAPHIC KIDS CHAPTERS Once kids are reading independently, challenge them with National Geographic Kids chapter books, featuring fascinating, multi-chapter stories with photos about animal heroes, friendships, and adventures.

AVAILABLE WHEREVER BOOKS ARE SOLD Go to kids.nationalgeographic.com/superreaders Copyright ©2016 National Geographic Partners, LLC

5 Steps to Boosting Kids’ Brain Power Surprising—and holistic—ways to improve attention, memory, problem solving, and more.

By Rachel Rabkin Peachman

activities, and arranged carpool schedules. But are your children mentally prepped for the school year and beyond?

“Over the summer, it’s normal for kids’ brains to lose some of the things they learned during the previous school year,” says William Sears, M.D., a pediatrician and author of more than 40 family health books. Combine that with the fact that neurodegenerative diseases are becoming increasingly prevalent in America, and you’ve got crucial reasons to focus on your family’s brain health.

The good news is that the brain is constantly growing and changing, and there are simple, drug-free strategies that can help keep minds sharp. We dug into the latest research and spoke to top experts to uncover the most effective ways to keep your child’s brain (and yours!) in tip-top shape.

12 kiwi Fall 2016

© TUNEDIN/ADOBE STOCK

By the time September rolls around, you’ve likely bought your kids’ school supplies, sorted out their after-school

PHOTO CREDIT TK

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1. Eat smart

“The brain, above all other organs, is most affected by nutrition,” says Sears. “You put junk food in the brain, and you get back junk behavior.” In other words, the brain needs quality fuel (food) to perform at its best. Here’s a rundown of some of the best brain-boosting bites: BLUEBERRIES There’s a reason these gems appear at the top of so many lists of superfoods. “Blueberries contain anthocyanins, which make brain cells more resilient to stress and improve the ability of the brain’s neurons to communicate with each other,” says Paula Bickford, Ph.D., a professor of neurosurgery at the University of South Florida and senior research career scientist at James A. Haley Veterans’ Hospital in Tampa, Florida.

“This can improve the brain’s processing speed and the ability to pay attention.”

LEAFY GREENS Kale and spinach are packed with folate, which is important for brain development in utero and brain function throughout adulthood.

BEETS This earthy vegetable is especially high in nitrates, which can increase blood flow to the brain and improve mental performance.

EGG YOLKS Rich in choline, the yellow part of the egg offers brain benefits. Most notably, choline is a building block of acetylcholine, a neurotransmitter that helps brain cells communicate with each other and is particularly important for memory.

FATTY FISH Tuna and wild salmon, among other fatty fishes, contain omega-3 fatty acids, which help boost memory and overall brain performance throughout your life. They’re also crucial in utero and in early childhood: “You have to have the fatty acids to construct the building blocks of the brain, which grow fastest in the third trimester and within the first two to five years of life,” says Sears. He suggests that each family member eat

14 kiwi Fall 2016

two fistfuls of fatty fish per week (scaled to each person’s fist).

to 600 mcg daily. Ask your pediatrician to recommend a dosage for your child.

NUTS As good sources of B vitamins and omega-3 fatty acids, these snacks have been linked to higher brain function and lower rates of age-related mental deterioration.

VITAMIN D Research shows that many people are deficient in this vitamin—a problem linked to cognitive decline, Alzheimer’s disease, and Parkinson’s disease, as well as depression and other mentalhealth issues. It can be difficult to get vitamin D naturally, so experts recommend supplementing with 600 IU per day for adults and children older than age 1. (If you’re breastfeeding, consider a supplement for your infant. It’s generally advised that babies get 400 IU a day, but check with your pediatrician.)

2. Add a supplement

No one would argue that supplements can take the place of a healthy diet, but there’s a compelling amount of research suggesting that certain ones, when used appropriately, can offer real benefits to brain health. A few to consider: OMEGA-3 FATTY ACIDS (IN THE FORM OF DHA AND EPA) If your kids aren’t fans of fish, they can still reap its brainboosting benefits by taking a supplement.

DHA and EPA, which are present in breast milk, have been found to be so important for developing brains that they’re added to many infant formulas. A safe and effective dosage for infants and school-age kids, according to Sears: 200 to 500 mg per day. Adults can take up to 1,000 mg a day, but you should get a doctor’s recommendation for exact dosing.

SPIRULINA Derived from blue green microalgae, this highly potent plant supplement is packed with antioxidants and has been shown to slow the effects of neurodegenerative diseases, improve the brain’s resilience after injury, and boost academic performance in children. “Spirulina can actually help generate new neurons in the brain and repair connections between neurons, which can improve aspects of memory and learning,” says Bickford.

Spirulina can be cooked into food, added to smoothies or juices, or taken in pill form. Bickford recommends 3 mg daily for kids and adults.

FOLATE Worried you’re not getting enough of this B vitamin? You may want to supplement with the pill form to keep your brain sharp. Adults can take 400

3. Try meditation

It’s been shown to calm the mind, improve focus, and enhance memory. Short-term mindfulness meditation may even curb mind wandering enough to improve academic performance, according to research done with students from the University of Miami. “Meditation helps people stay on task,” says Bickford, who teaches meditation and studies the research behind it.

“Even just 12 minutes of mindfulness meditation a day helps people be more present and may prevent neurodegenerative conditions.”

To help your child become familiar with the practice, start with a guided meditation.

We love the kid-friendly ones from smilingmind.com.au, available online or as an app.

4. Emphasize healthy sleep habits

An even simpler solution to brain decline is a good night’s sleep. “There is nothing more restorative for our bodies than getting ample sleep,” says Susan Smith Jones, Ph.D., author of Be Healthy, Stay Balanced. Countless studies have shown that sleep is vital to keeping the brain functioning correctly. Kids (and adults!) who are well rested are better able to concentrate, remember new information, solve problems, make decisions, perform tasks, and be creative.

a story; and snuggle with the lights low.

You can help them relax even more with soothing music (we like the songs on the free Sleepy Sounds app for iPhone and Android) or an aromatherapy scent.

5. Make play a priority

“Exercise, for both your mind and body, is crucial to preventing brain drain,” says Sears. Here, three entertaining—and science-backed—ways to accomplish this: OUTDOOR FUN Research has shown that staying active improves blood flow to the brain and reduces inflammation and oxidative stress. Another study, from the University of California, Los Angeles, also found that a low physical fitness level is tied to lower standardized test scores.

“Movement—especially outdoors—provides a brain growth factor,” says Sears.

© PAVLA ZAKOVA/ADOBE STOCK

BRAIN GAMES Mental exercises can also improve memory and overall brain function. Research from the University of California, Berkeley, showed that people who kept their brains active for most of their lives (starting at an early age) by reading, writing, doing crossword puzzles, or playing brain-building games had a lower risk of Alzheimer’s disease.

Luminosity.com and goofybrains.com offer video games that are sneakily designed to boost kids’ brain power.

With kids getting less sleep than ever before due to homework, extracurricular activities, and early school start times, their learning and memory can be severely compromised. “Sleep time is when the body and brain do most of their repair work—when cell regeneration happens,” says Jones. Without adequate time for rest and healing, the body and brain will suffer.

A great way to ensure enough sleep is to

create pre-sleep rituals for your children.

According to the National Sleep Foundation, school-age kids need 10 to 11 hours of sleep a night. But instead of a bedtime, try setting a time to start preparing for bed—about 45 minutes before you want them to fall asleep. At this point, turn off the TV, computer, and iPad (which can be too stimulating for your child’s senses before bed); bathe your kids; read them

DOODLING British research found that the act of doodling during a class or a meeting can help improve attention and memory. Lead study author Jackie Andrade, Ph.D., professor of psychology at Plymouth University in England, speculates that when you doodle, you engage your mind just enough so you don’t daydream but not so much that you don’t pay attention to what’s going on around you. Pick up a doodle pad or an on-the-go activity book to help focus your child’s attention. Try keeping it in the car or your purse so it’s always handy in a pinch!

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Easy! Packable! Allergy-friendly!

healthy lunches kids will love These delicious recipes will add something special to your child’s lunch box.

by Katie Choi

photography by Anastassios Mentis food styling by Christopher Barsch prop styling by Kate Parisian

16 kiwi Fall 2016

Mix it up by switching out the plain cream cheese for another soft option, like goat cheese or strawberry cream cheese.

strawberries & cream sandwich These fruity, whole-grain treats will satisfy a child who likes a sweeter lunch—plus deliver a healthy dose of vitamin C and fiber.

Active time: 10 minutes

Total time: 10 minutes

1. In a medium-size bowl, stir together the cream cheese, honey, and orange zest until well blended.

2. Spread about 1 Tablespoon of the cream-cheese mixture on each slice of bread. Layer strawberry slices on four slices of bread; top with baby spinach.

3. Top with the remaining slices of bread. Slice.

PHOTO CREDIT TK

PHOTO CREDIT TK

4 ounces cream cheese 1 Tablespoon honey 2 teaspoons orange zest 8 slices whole-wheat or nut-free multigrain bread, toasted if desired 12 medium strawberries (about ½ pound), thinly sliced 1 cup baby spinach leaves, lightly packed

Makes 4 servings Per serving: calories 267, fat 12 g, protein 10 g, carbohydrates 32 g, dietary fiber 7 g, sugar 10 g

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curried chicken salad Creamy chicken salad is a big hit with kids—especially when it includes sweet, juicy grapes and a tasty Indian-inspired dressing. Serve it with pita wedges and veggies!

Active time: 10 minutes Total time: 10 minutes 2 Tablespoons mayonnaise ¼ cup low-fat Greek yogurt 2 Tablespoons mango chutney ¼ cup chopped cilantro 2 teaspoons curry powder ½ teaspoon kosher salt 2 cups chopped cooked chicken ½ cup chopped celery ½ cup halved red grapes (quartered if very large) 1. In a small bowl, stir together the mayonnaise, yogurt, chutney, cilantro, curry powder, and salt until well blended.

2. In a separate medium bowl, combine the chicken, celery, and grapes. Pour most of the dressing over the chicken mixture and stir to combine. Add more dressing as desired.

Makes 4 servings Per serving: 175 calories, fat 5 g, protein 21 g, carbohydrates 11 g, dietary fiber 1 g, sugar 9 g

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Miso (a fermented soybean paste that’s often used in Asian cooking) adds a subtly salty, savory, umami flavor to the pesto. If you don’t have it on hand, just omit it or add another small pinch of salt.

pesto-turkey pinwheels

Whipping up a flavorful, cheese-free pesto couldn’t be easier. Spread the antioxidant-rich sauce on wholewheat flatbread to make these fun, spiral-shaped sandwiches.

Active time: 15 minutes

Total time: 15 minutes

1 cup basil leaves, packed Pinch of black pepper ¼ cup walnuts (about 8 halves) 4 whole-wheat rectangular wraps, lavash, 1 clove garlic or other flatbread (about 9-by-7½ inches) 3 Tablespoons extra-virgin olive oil 8 slices all-natural deli turkey (about 8 ounces) 1 teaspoon shiro miso or other mild miso paste 1 large tomato, thinly sliced ¼ teaspoon kosher salt 1 cup baby spinach leaves, lightly packed

1. Place the basil, walnuts, and garlic in the bowl of a food processor and pulse until finely chopped, about 30 seconds. Add the olive oil, miso, salt, and pepper and pulse until well combined, about 30 seconds more.

2. Spread 1½ Tablespoons of pesto on each wrap. Divide turkey, tomato slices, and spinach among the wraps.

3. Starting at one of the long ends, tightly roll into a cylinder. Secure each wrap with six evenly spaced toothpicks, then slice in between the picks.

Makes 4 servings Per serving: calories 314, fat 19 g, protein 17 g, carbohydrates 30 g, dietary fiber 10 g, sugar 1 g

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Does your child prefer mushrooms, broccoli, or turkey sausage on her pizza?

Simply replace the sun-dried tomatoes, olives, and scallions with 1/3 cup of her favorite ingredients (chopped).

cheesy pizza muffins

These muffins capture all the fun and flavor of pizza in a neat, handheld package—that’s also gluten-free! Make them ahead and store in the refrigerator for a quick grab-and-go option throughout the week.

Active time: 10 minutes

Total time: 30 minutes

1 cup gluten-free baking mix ¾ cup shredded mozzarella cheese 1 teaspoon dried oregano 5 sun-dried tomato halves packed ¹∕³ cup whole milk in olive oil, chopped (about ¹∕³ cup) 2 Tablespoons extra-virgin olive oil ¼ cup olives, chopped 1 egg 2 scallions, minced

1. Preheat the oven to 375°. Spray a 6-cup muffin pan with nonstick cooking spray, or brush with oil.

2. In a large bowl, combine baking mix and oregano. In a small bowl or measuring cup, whisk together the milk, olive oil, and egg. Pour the wet ingredients over the dry ingredients and stir until just combined. If mixture looks very dry, stir in another splash of milk.

3. Fold in the cheese, sun-dried tomatoes, olives, and scallions (mixture will be thick).

4. Divide batter evenly among muffin cups. Bake for 15 to 18 minutes or until muffins are light golden brown and spring back when gently pressed. Let cool 5 minutes, then remove from the pan and cool completely on a wire rack.

20 kiwi Fall 2016

Makes 4 servings Per serving: calories 251, fat 14 g, protein 9 g, carbohydrates 25 g, dietary fiber 2 g, sugar 4 g

creamy edamame dip

This delicious dip is the perfect partner for fresh veggies and gluten-free crackers.

The best part: Edamame’s protein punch will keep kids full all afternoon!

Active time: 10 minutes Total time: 15 minutes 2 cups frozen shelled edamame 1 scallion, cut into 2-inch pieces 1 Tablespoon lemon juice

¼ 2 ½

cup parsley leaves, lightly packed Tablespoons extra-virgin olive oil teaspoon kosher salt

1. Cook edamame according to package directions; drain and let cool.

2. Place the cooked edamame and all other ingredients in the bowl of a food processor and puree until smooth and creamy, about 1 minute, scraping down the sides of the bowl often.

Makes 4 servings Per serving: calories 153, fat 11 g, protein 8 g, carbohydrates 7 g, dietary fiber 3 g, sugar 2 g

KIWI recommends ORGANIC ingredients

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Amazing

After-School Snacks Challenge: Kids come home from school hungry.

Solution: These six nourishing recipes for healthy, homemade goodness!

PHOTOGRAPHY BY TARA DONNE FOR WELDON OWEN/HAPPY FAMILY

Grilled Nut Butter & Berry Sandwiches with Chia ½ cup hulled and diced strawberries ½ cup halved raspberries 4 slices whole wheat bread

½ cup blueberries 2 tablespoons chia seeds ¼ cup nut butter of choice

1 cup vanilla Greek yogurt

VE YOUR Y A HAPPY, THY START!

Directions:

rganic baby food, es for nourishing, or your baby and blends for babies eative meals and stes and textures, book brim with ur growing baby.

by SHAZI

VISRAM with CRICKET AZIMA

Recipes reprinted with permission from The Happy Family Organic Superfoods Cookbook for Baby & Toddler: Whole-

1. In a bowl, combine the strawberries, blueberries, raspberries, and chia seeds. Using the back of a wooden spoon or a potato masher, mash the berries until they are juicy and well combined.

2. Lay out the bread slices on a clean, flat surface. Divide the berry mixture between 2 of the slices and spread to cover the entire surface. Spread half of the nut butter onto each of the remaining 2 bread slices. Invert the slices onto the berrycovered slices to form 2 sandwiches.

3. Lightly spray a large frying pan with nonstick cooking spray and place over medium heat. Toast the sandwiches, turning once, until golden brown on both sides, about 6 minutes total. Transfer the sandwiches to a cutting board and let cool slightly.

4. Cut each sandwich into quarters and serve with the vanilla yogurt for dipping.

some Nutrition for the First 1,000 Days

by Shazi Visram with Crickett Azima.

Switch It Up: Frozen berries work just as well as fresh berries in this recipe.

22 kiwi Fall 2016

Makes 2 sandwiches

PHOTO CREDIT TK

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Mini Vegetables Stuffed with Yogurt, Farro & Raisins 1 pint cherry tomatoes, 24 baby bell peppers, or 2 English cucumbers 1 cup cooked and cooled whole-grain farro ½ cup plain Greek yogurt ¼ cup raisins ¼ cup chopped unsulfured dried apricots ¼ teaspoon dried dill ¼ teaspoon dried oregano

Directions: 1. Use a melon baller or baby spoon to hollow out the vegetables. If using cherry tomatoes or baby bell peppers, cut off the tops and carefully scoop out the interiors. If using cucumbers, cut each one crosswise into 11/2-inch pieces and carefully scoop out the center portion, leaving the bottom to form a cup.

2. In a bowl, mix the farro, yogurt, raisins, apricots, dill, and oregano. Spoon the mixture into the vegetables and serve. Store in an airtight container in the refrigerator for up to 3 days.

Switch It Up: This dried fruit and grain mixture also makes a great filling for mushroom caps and celery or a topping for crackers or a thin slice of whole wheat bread.

Makes about 2 dozen snacks

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Mixed Melon, Turkey & Cheese Kebabs 1¾-inch-thick slice of turkey deli meat, diced ½ cup (about 3 oz.) cubed cheddar cheese ½ cup diced cantaloupe ½ cup diced honeydew ½ cup diced seedless watermelon

Directions: 1. Carefully thread the turkey, cheese, cantaloupe, honeydew, and watermelon onto 4 wooden skewers, alternating the ingredients and dividing them evenly.

2. Serve at once. Store in an airtight container in the refrigerator for up to 1 day.

Switch It Up: • For dairy-free kebabs, use firm tofu or grapes instead of cheese.

• For younger children, replace the skewers with coffee stir sticks or ice-pop sticks.

Makes 4 kebabs

Clementine, Carrot & Raisin Lettuce Boats ½ cup unsweetened almond butter 4 large romaine lettuce leaves 2 large carrots, peeled and shredded (about 1 cup) 4 clementines, peeled and sectioned ¼ cup raisins

Directions: 1. Spread 2 tablespoons of almond butter in the center of each romaine leaf. Evenly distribute the carrots among the leaves, sprinkling the shreds over the almond butter. Divide the clementine sections among the leaves, placing them in a line on the shredded carrots.

2. Sprinkle each leaf with 1 tablespoon raisins and serve.

Switch It Up: For those with tree-nut allergies, use sunflower seed butter in place of the almond butter.

Makes 4 boats kiwimagonline.com

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Baked Apples with Cheddar Cheese & Pumpkin Seeds 2 large red apples, halved and cored 2 Tablespoons maple syrup, agave syrup, or brown sugar ¹/8 teaspoon ground cinnamon ½ cup shredded cheddar cheese 2 tablespoons raw pumpkin seeds

Directions: 1. Preheat the oven to 350°F. Lightly grease a 9-by-13-inch baking dish.

2. Place the apple halves, cut side up, in the prepared dish. Drizzle or sprinkle the sweetener over the apples, dividing it evenly, then sprinkle with the cinnamon. Top each apple half with 2 tablespoons cheddar cheese and sprinkle with 11/2 teaspoons pumpkin seeds.

3. Cover the dish with aluminum foil and bake until the apples are tender, about 35 minutes.

Remove the foil and let cool, then serve. Store in an airtight container in the refrigerator for up to 2 days.

Switch It Up: You can use different types of cheese and fruit in this vitamin C–boosting snack.

Pears make a great substitute since, like apples, they hold their shape well when baked. And if you choose a red-skinned variety, your little one will be getting the added benefit of beta-carotene, an antiinflammatory antioxidant.

Makes 4 apple halves

Strawberry-Beet Pudding with Coconut & Chia ½ cup short-grain brown rice ½ can (7 oz.) light unsweetened coconut milk ½ teaspoon vanilla extract ½ cup hulled and diced strawberries ½ cup cooked, peeled, and diced beets 1 tablespoon chia seeds Maple syrup or agave syrup for serving (optional) Unsweetened dried shredded coconut for serving (optional)

Directions: 1. In a saucepan over medium heat, combine the rice, coconut milk, vanilla, and 1/4 cup water and bring to a boil. Reduce the heat to low, cover, and simmer until thickened, creamy, and the rice is tender, about 30 minutes. Stir in the strawberries, beets, chia seeds, and 1/2 cup water. Cover and cook until slightly thickened, 8–10 minutes longer. Remove the pan from the heat and let cool slightly.

2. Ladle the pudding into serving bowls. If desired, garnish with a drizzle of maple syrup and shredded coconut and serve warm. Store leftovers in an airtight container for up to 2 days.

Switch It Up: Any berries can be used in this recipe.

Makes about 2 ½ cups

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Dinner in a hurry

Busy weeknight schedules don’t have to mean takeout or less-than-nutritious meals.

These simple but delicious dishes are chock-full of the good stuff, like whole grains and veggies—and are done in 30 minutes or less.

BY AMIE VALPONE PHOTOGRAPHY BY ANDREW MCCAUL FOOD STYLING BY MICHAEL PEDERSON PROP STYLING BY KATE PARISIAN

Miso Fennel Chicken Soup

This late-summer soup is sure to become a dinnertime staple. Cooking fennel brings out the vegetable’s natural sugars, which complements the spinach and savory miso in this dish. Serve in colorful bowls and the kids will dig right in.

Active time: 5 minutes Total time: 25 minutes 1 tablespoon white miso paste 8 cups vegetable broth 1 pound chicken breasts or chicken tenders, cut into ¼-inch pieces 1 cup spinach, finely chopped 1 bulb fennel, cut into ¼-inch pieces, reserving fronds (the leafy part) ¼ teaspoon freshly ground black pepper 2 tablespoons thinly sliced scallions, for garnish

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Directions 1. In a large saucepan over low heat, combine miso paste with vegetable broth and mix well. Add chicken, spinach, and fennel bulb. Heat for 12-15 minutes or until chicken is fully cooked.

2. Serve in individual bowls and garnish with black pepper, scallions, and fennel fronds.

Serves 8 Per serving: calories 160, fat 6 g, protein 22 g, carbohydrates 4 g, dietary fiber 1 g, sugar 0 g

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Pasta with Blueberries, Feta, and Pine Nuts Kids asking for pasta post-soccer practice?

You’ll be able to whip up this fiber-filled whole grain version—with sweet blueberries and savory feta—in less than the time it’ll take him to pull off his cleats and wash up.

If feta is too strong for your kids, you can swap with mozzarella or even cashews.

Active time: 5 minutes Total time: 15 minutes ¾ pound whole grain penne pasta 1½ cups fresh blueberries ½ cup feta cheese, crumbled 1 cup baby arugula 2 tablespoons pine nuts 2 tablespoons extra-virgin olive oil 1 tablespoon freshly squeezed lemon juice 1 tablespoon finely chopped fresh sage ¼ teaspoon fresh lemon zest ¼ teaspoon sea salt, plus more for the pasta water ¼ teaspoon freshly ground black pepper Directions 1. In a large pot of boiling salted water, cook pasta until al dente. Drain and rinse under cold water.

2. In a large bowl, toss pasta with blueberries, feta, arugula, and pine nuts. Add olive oil and lemon juice. Gently toss to combine.

3. Sprinkle with fresh sage, lemon zest, sea salt, and pepper. Serve chilled or warm.

Serves 6 Per serving: calories 318, fat 11 g, protein 10 g, carbohydrates 48 g, dietary fiber 7 g, sugar 6 g

Honey Whole Grain Pizza with Ricotta Cheese and Pears Pizza usually gets a bad rap, but this combo of nutritious whole wheat crust, flaxseeds, and fruit will be a hit with you and your kids. Plus, you can throw this almost-from-scratch pie together in just 25 minutes.

Active time: 5 minutes 1 1 2 2 1 ¼ ¼ 2 2 2

Total time: 25 minutes

pound whole wheat pizza dough cup ricotta cheese tablespoons honey tablespoons extra-virgin olive oil, divided tablespoon ground flaxseeds teaspoon sea salt teaspoon freshly ground black pepper large pears, thinly sliced tablespoons finely chopped fresh basil tablespoons Parmesan cheese

Directions 1. Preheat oven to 500°.

2. Stretch or roll pizza dough into a 16-inch oval shape on a baking sheet.

3. Using a tablespoon, place dollops of ricotta throughout the surface of the dough, and then drizzle the entire surface with honey and olive oil. Sprinkle with ground flaxseeds, sea salt, and pepper.

4. Top the pie with pear slices and bake for 20 minutes or until crust is golden brown. Remove from oven; add fresh basil and Parmesan cheese. Slice and serve warm.

Serves 6 Per serving: calories 189, fat 9 g, protein 6 g, carbohydrates 23 g, dietary fiber 3 g, sugar 13 g

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Quinoa with Kale, Corn, and Spinach

Here’s a new way to use quinoa: Mix it with kale, corn, and spinach for a healthy meal. Kids will like the colors in this dish, and you’ll love the fact that they’re getting both protein and veggies.

Active time: 10 minutes Total time: 23 minutes 2 1 1 1 2 2 2 ¼ ¼ ¼ ¼ 2 2 32 kiwi Fall 2016

tablespoons extra-virgin olive oil Vidalia onion, finely chopped cup uncooked quinoa large bunch kale, washed cups vegetable broth cups firmly packed baby spinach ears corn, kernels cut from cob teaspoon sea salt teaspoon finely ground black pepper teaspoon chili powder cup finely chopped fresh dill tablespoons balsamic vinegar tablespoons sesame seeds

Directions 1. Heat olive oil in a large skillet over medium-high heat. Add onion and cook for 3 minutes. Add quinoa and kale and cook for 5 more minutes, then put in 2 cups vegetable broth, spinach, corn, sea salt, pepper, and chili powder and bring to a boil.

2. Reduce heat to a simmer, then cook for another 7-8 minutes or until quinoa is tender. Remove from heat; cover and set aside for 10 minutes to cool.

3. Transfer quinoa to a serving platter. Add fresh dill, balsamic vinegar, and sesame seeds and gently toss to combine. Serve warm or at room temperature.

Serves 6 Per serving: calories 174, fat 4 g, protein 8 g, carbohydrates 26 g, dietary fiber 4 g, sugar 2 g

Cilantro Lime Parchment Tilapia

Cooking with parchment paper is an underused technique that offers a healthy alternative to oil—and is a great way to bring out the flavors of the fish and veggies in this dish. Here, the lime juice infuses the tilapia for a tangy taste that kids will love.

Active time: 10 minutes 2 ¼ ¼ 2 1 4 ¼

Total time: 30 minutes

tablespoons freshly squeezed lime juice teaspoon sea salt teaspoon freshly ground black pepper large carrots, thinly sliced cup spinach, finely chopped tilapia fillets (about 1½ pounds) cup finely chopped fresh cilantro

Serves 4

Directions 1. Preheat oven to 450°.

2. In a medium bowl, whisk lime juice, sea salt, and pepper. Add carrots and spinach and gently toss to combine.

3. Prepare four 12-inch squares of parchment paper on a flat surface. Place carrot mixture on one side of each piece of paper, then put one fillet on top of each carrot pile. Fold parchment paper over the fish and vegetables; pleat the edges to seal, forming a half-moon shape.

4. Bake for 20 minutes—the fish is done when it’s no longer translucent. Remove from oven and cut parchment paper with scissors to open.

5. Place each fillet and vegetable mixture onto serving dishes and top with fresh cilantro.

Serve warm.

Per serving: calories 97, fat 1 g, protein 18 g, carbohydrates 4.5 g, dietary fiber 1 g, sugar 2 g

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Supply Central

Backpacks, lunch boxes, notebooks, and more: These school supplies are fun, functional, and eco-friendly too!

BY SAMANTHA MELLONE

Kids will love the Animal and Food Erasers by Yoobi, which provides school supplies to students in need for every item purchased ($3, yoobi.com).

Pilot’s B2P Colored pens are made from recycled plastic bottles ($3, walmart.com).

So Young crafts its Insulated Lunch Boxes from PVC-, BPA-, and phthalate-free coated linen (available in five styles, $30, soyoung.ca).

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Children’s wear brand Nununu has created the Recycled Inner Tire Backpack as part of a partnership with eco design firm Studio Neutra ($210, nununuworld.com).

The Fox Lunchpack is made from super-soft recycled canvas ($27, applepark.com).

Made from 100% post-consumer recycled paper and colored with vegetable inks, Decomposition Notebooks are the eco-friendly version of the marbled classic ($8, michaelroger.com).

Chooze offers reversible vegan Choozepacks so kids can switch up their style ($44, mychooze.com).

This bright recycled leather folder is perfect for storing papers ($20, greenrainbowrevolution.com).

School supplies get seriously silly with the Funny Face Binder Clips, which are part of Yoobi’s buy one, give one school supplies program ($3, target.com).

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Kids can color on or craft with this Sustainable Forestry Initiative Certified Construction Paper ($15, naturePlayArt.com).

Skip out on the plastic forks in the cafeteria, and instead pack this bamboo To-Go Ware RePEaT Bamboo Utensil Set that comes with a recycled plastic carrier ($13, amazon.com).

Apple Park’s Raccoon Backpack is crafted from recycled plastic bottles ($56, applepark.com).

Once they’re too short to write with, Sprout’s Grow Pencils and Colored Pencils can be planted to grow herbs, flowers, and even GMO-free veggies ($18 for Pencils, $20 for colored pencils, sproutworld.com).

Post-It’s Helsinki notes from the World of Color collection are made from recycled paper ($5, post-it.com).

Elmer’s Natural Glue gets its tackiness from corn and is packaged in a recycled bottle ($2, dickblick.com).

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Ditch disposable baggies in favor of reusable snack bags. Stasher offers silicone ones like this Monster bag ($12, stasherbag.com).

Corral handouts and homework in this Document Organizer by Yoobi, which donates school supplies to students in need ($13, yoobi.com).

Young crafters will love these easy-grip Kid Scissors from Yoobi.

Every pair purchased donates a set to kids in need ($3, target.com).

Kids can express themselves with the organic cotton Classic Lunch Emoji bag ($21, fluf.ca).

The Veena Sketchbook is more than a recycled notebook: A portion of the profits from each sale helps fund a design program for underprivileged girls ($30, eyesofveena.com).

Opt for greener notetaking with a Recycled Plastic Binder by Storex ($4, staples.com).

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For better school lunches,

Start here!

Learn what makes a healthy lunch Visit kiwimagonline.com/lunchday to see what goes into a well-balanced school lunch.

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Attend National Take Your Parents to Lunch Day On October 12, join your child in the cafeteria and celebrate what’s great about school lunch!

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Inspire others Send a letter to school officials to inspire them to host a National Take Your Parents to Lunch Day event. Find a template in the Toolkit.

Get ready for National Take Your Parents to Lunch Day on October 12, 2016.

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Plan a special menu

Work with your school’s food preparers to create a special meal for the day. You’ll find lots of ideas in this guide.

INSEASONNOW

By Andrea Barbalich

APPLES Why we love them: They’re high in fiber, vitamin C, and polyphenols, which function as antioxidants. They’re packable and portable—perfect for kids’ lunches! And with so many varieties, every member of the family is sure to find a favorite.

How to choose them: Select unbruised apples that have smooth skin and feel firm and heavy in your hand. And watch out for signs of russeting—tan or brown streaks that sometimes show up on the stem or base end of an apple, caused by excessive wetness or fungus.

How to store them: As soon as possible after picking or purchasing, put them in the crisper drawer in the refrigerator. And don’t let a bruised apple touch other apples. The fruit gives

Delicious ways to use them: Bake them with cinnamon, blend into smoothies, chop and stir into oatmeal, shred and mix into pancake batter, dry apple chips in the oven, make apple butter and applesauce, cut into rings and grill them, and of course…bake them into a pie.

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K

SHUTTERSTOCK

off ethylene gas, and even one bruised apple will give off enough to quickly rot the others.