HOW SAFE are your kids’ ONLINE HABITS?
3 Gut-Healthy
& Delicious Dinners
HEALTHY LUNCHES
Vibrant flavors and fresh ingredients
Get Your Picky Kids to Eat New Foods
Lessons from a Nutritionist
FALL 2020
kiwimagonline.com momsmeet.com
32 kiwi Summer 2018
Contents KIWI
Fall 2020
Heal your gut, boost your immunity (p. 23)
FEATURES 18 HOW TO THROW A GREEN BIRTHDAY CELEBRATION
23 GUT-HEALTHY RECIPES
Sustainability and joy all in one!
ADAPTED FROM THE COMPLETE GUT HEALTH
34 PRACTICAL GUIDE TO TWEENS AND TEENS SOCIAL MEDIA
BY ELEANOR KING
COOKBOOK
Learn how to keep them safe online.
Boost your immunity and transform health.
BY ELEANOR KING
21 ASK THE NUTRITION EXPERT
27 LOVE
Learn how to feed your picky eater.
BY KAREN KELLY
YOUR LUNCH
Fresh recipes for fun school meals.
BY MELISSA HALAS
kiwimagonline.com
2
KIWI On-The-Go
Contents KIWI
HOW SAFE are your kids’ ONLINE HABITS?
3 Gut-Hea
lthy & Delicious Dinners
HEALTHY LUNCHES
Vibrant flavors and fresh
ingredients
Get Your Picky Kids to Eat New Foods
Lessons from a Nutritionist FALL 2020
kiwimagonline.com momsmeet.com
Read KIWI magazine anywhere, anytime, on your tablet or mobile device with the Issuu app.
Sustainable celebrations
18
Social media safety
34
IN EVERY ISSUE 4 EDITOR’S LETTER 6 BEYOND THE ISSUE HOW SAFE are your kids’ ONLINE HABITS?
3 Gut-Healthy
& Delicious Dinners
HEALTHY LUNCHES
Vibrant flavors and fresh ingredients
Get Your Picky Kids to Eat New Foods
Lessons from a Nutritionist
9 KIWI NOW
13 WHAT’S HOT AT MOMSMEET.COM 41 IN SEASON NOW: KALE
15 READING CORNER
ON THE COVER 18
GREEN BIRTHDAY ASK THE NUTRITION EXPERT
21
GUT-HEALTHY RECIPES
23
LUNCH IDEAS
27
FALL 2020
kiwimagonline.com momsmeet.com
SOCIAL MEDIA SAFETY GUIDE
3 kiwi Fall 2020
34
EDITOR’SLETTER
T
his back-to-school season may look different for many kids, including ours. We’re thinking about our KIWI family far and wide and sending our support, holding strong to the idea that we’ll get through this together. There are still ways to celebrate life throughout the hardships and we encourage you to do so when possible. That’s why we’re sharing “How to Throw a Green Celebration” (pg. 18) for your kids this coming year. Even if your guest list is just close family, these simple sustainable swaps are so easy and fun. If school lunch is on your mind, check out our yummy and nutritious recipe feature, “Love Your Lunch” (pg. 27). Don’t miss even more meal ideas in our Healthy Recipes section online. If you’re searching for ways to support your immunity, whip up these delicious “GutHealthy Recipes” (pg. 23) for your family’s dinner. And if picky eating is a problem in your house, Melissa Halas’ new “Ask the Nutrition Expert” column (pg. 21) is a must-read this issue. With much of our kid’s days now spent online, internet safety is an essential conversation every family should be having. Our “Practical Guide for Teens and Tweens on Social Media” (pg. 34) will help you get started. It uncovers the risks our kids face and shares solutions to keep youngsters safe online.
Baby number two due this winter!
From all of us at KIWI, we wish you a healthy and safe fall filled with cherished family time and outdoor adventures.
Maureen Frost Editorial Director maureen@kiwimagonline.com
kiwimagonline.com
4
Beyond the Issue
There’s so much more to love from KIWI. Explore it all. FROM THE WEB Don’t miss our latest stories on kiwimagonline.com.
Hot Pins for Fall
THE PERFECT PICKLE: HOW TO PICKLE END-OFSUMMER PRODUCE
For the latest crafts, recipes, and parenting advice to fit every season and celebration, be sure to follow KIWI magazine on Pinterest. Follow KIWI magazine on Pinterest
Eleanor King
pinterest.com/kiwimag
FUNCTIONAL FOODS: WHAT ARE THEY? Maureen Frost
RECIPE: BRUNCH NACHOS Gluten Free, Vegetarian
Lunchtime Favorites
GLUTEN-FREE CHEESY PIZZA MUFFINS Connect with us:
facebook.com/KIWImagazine
AMAZING APPLE SANDWICH @KIWImagazine
CRISPY FLAX CHICKEN FINGERS WITH PEA PUREE
pinterest.com/KIWImag
instagram.com/KIWImagazine
kiwimagonline.com
6
Copyright Š2020 May Media Group, LLC. All rights reserved.
Buy the Digital Package Enjoy unlimited access to the full video catalogue, plus get KIWI’s new Lunch is Served! digital cookbook, featuring 25+ healthy midday meals for your family.
National Take Your Parents to
Brought to you by
A Look Back at Year One of KIWI’s Beyond the Lunchbox. Thousands of parents, grandparents, and caregivers joined KIWI’s Beyond the Lunchbox Digital Conference last month, making its inaugural year a huge success. Over the seven days filled with free expert sessions, attendees learned many of the big ideas and practical solutions behind sustainability, wellness, nutrition and kid’s lunch. Eye opening sessions covering sustainability included “Will There Be Wild Fish For Our Grandchildren” from William F. Carvalho of Wild Planet Foods Inc. and “Become a Food Waste Warrior: Tips and Tricks for Saving Money and the Planet One Carrot Top at a Time” from author Sophie Egan.
Sicker, Fatter, Poorer: The Urgent Threat of Hormone-Disrupting Chemicals to Our Health and Future... and What We Can Do About It Dr. Leonardo Trasande, Author, NYU School of Medicine
Parents also learned from top tier dieticians Melissa Halas in “Using Parenting Styles to Make Fun and Tasty PlantBased Meals for Kids” and Carolyn Williams in “Dinner is Served! Introducing Anti-Inflammatory Eating to the Family Table.” And with immune support top of mind this back-to-school season, Country Life’s panel “Supporting Your and Your Child’s Immune System From Within” was a must watch for many parents.
Will There Be Wild Fish For Our Grandchildren? William F. Carvalho, Wild Planet Foods, Inc.
Want to watch Beyond the Lunchbox again and again? Purchase the entire catalogue or follow KIWI on social and on the kiwimagonline.com for popup replays of our standout sessions. Stay tuned for announcements for next year’s Beyond the Lunchbox, happening August 2021.
Follow Us
Boosting Brain Health and School Focus with Wild Blueberries Maggie Moon, MS, RD, MIND Diet
Plus, so much more!
Now KIWI
What’s New
What’s Hot
What’s Wow
Gut Health101 Using the Factory Analogy to Understand the Relationship Between
Prebiotics, Probiotics, and Postbiotics
PA R E N T I N G I N A PA N D E M I C
65% of parents “anticipate needing
more child care this back-to-school season than they currently have, with 20% of the same group stating they can’t afford more care.
”
– C A R E . C O M 2 0 2 0 BAC K- TO S C H O O L S U RV E Y
Source: 2020 Beyond the Lunchbox, “Supporting Your and Your Child’s Immune System From Within”
WATCH NOW
Probiotics are the workers
Prebiotics are the fuel
for the manufacturing facility (aka your gut).
9 kiwi Fall 2020
(aka friendly-gut bacteria) that break down the food (fuel) and create beneficial metabolites.
Postbiotics are the end product
or metabolites produced by the probiotics that do the work in your system to produce the health benefits.
editor’s pick
How to Be a Conscious Eater: Making Food Choices That Are Good for You, Others, and the Planet Don’t miss this spring 2020 release from one of our favorite Beyond the Lunchbox speakers, Sophie Egan. The queen of cutting food waste, Sophie shares incredible insights on how to make food choices that are good for you, others, and the planet. We especially loved learning the difference between farmed and wild fish, how sustainable certain crops are, and the different between certain food labels you may find at the grocery store. (Starting at $9 on amazon.com)
Plant-Based Spotlight:
Aquafaba
Pouring that liquid from your can of chickpeas down the drain? Not so fast! Don’t throw out this liquid gold—it’s the perfect veganfriendly egg replacement! You can whip it to create a foam and use it to make confectionary goods like muffins, meringues, and more. Freeze it for future uses or set aside the legumes for hummus or salads to cut down on food waste and add a little bit more sustainability to your kitchen. But remember, aquafaba isn’t protein-packed like eggs, so be sure to add in other protein sources for your plant-based meals.
[This story contains an Amazon affiliate link.]
kiwimagonline.com
10
Ne w!
Kid sP rod uc t
Kids
Support your health with our gut and immune supplements Use CODE KIWI10 For 10% off Your entire order on countrylifevitamins.com
Sweet & sour ! e ch wable
Kid approved great tasting animal shapes!
70% of immune system resides in the gut
Chocolate flavored powder
41 kiwi Summer 2018 ˆThese statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
#poweryourgreatness
UPCOMING EVENT SCHEDULE Don’t miss these virtual events from KIWI and Moms Meet!
MOMS MEET FACEBOOK LIVE SEPTEMBER 3, 2020 – 2 p.m. EDT
Could This Be The Best Tasting Better-For-You Pizza Yet? Pizza night is about to change forever! Made with 100% organic sourdough crust and cheese from grass-fed cows, these pies are the only USDA Organic and NonGMO Project Verified pizza on the market. Watch to learn why this pizza is the real deal when it comes to a better-for-you dinnertime option. LEARN MORE
MOMS MEET FACEBOOK LIVE SEPTEMBER 10, 2020 – 2 p.m. EDT
Discover a Healthier Chocolate-Covered Nutrition Bar As you age, it’s important to make sure your body is getting the nutrients it needs to maintain strong bones and healthy skin. Luckily for you, there’s an easy and delicious way to help boost your collagen intake–Bulletproof’s Chocolate Dipped Collagen Bars! Join us on Facebook Live as we discuss the importance of collagen and why these bars are such a great option for busy moms like us. LEARN MORE
KIWI FACEBOOK VIDEO DEBUT OCTOBER 12, 2020 – 2 p.m. EDT
Beyond the Lunchbox Encore Presentation: Become a Food Waste Warrior Head to KIWI Facebook for the social media debut of Sophie Egan’s Beyond the Lunchbox Session, “Become a Food Waste Warrior: Tips and Tricks for Saving Money and the Planet One Carrot Top at a Time.” Watch as she demystifies sell-by dates, shares sanity-saving freezer hacks and tips for resilient meal planning, and so much more. FOLLOW KIWI WOW EVENTS January 2021
WOW Summit Virtual
SUMMIT
SUMMIT
Save the date for Moms Meet’s highly anticipated annual WOW Summit, now happening virtually! Follow Moms Meet on Facebook for updates and announcements. FOLLOW MOMS MEET
kiwimagonline.com
12
What’s hot at momsmeet.com!
Check out the latest better-for-you products being tested in the Mom Lab
3 Surprisingly Delicious Ways to Eat Sardines What’s the deal with sardines? Can eating them actually be THAT good for your body and the environment? (Spoiler alert: yes!) Check out these three easy and surprisingly delicious recipes that will change your opinion on sardines from Wild Planet Foods.
Want more? Subscribe to the Moms Meet Youtube channel for the latest videos.
13 kiwi Fall 2020
SUBSCRIBE
Try and Review Better-For-You Products Share Your Feedback | Connect with Other Moms | Earn Rewards and Prizes
Connect with other moms either in person or virtually to try and review free natural and organic products. Apply today to become a Mom Amabssador at
momsmeet.com APPLY NOW (it’s free!)
Copyright Š2020 May Media Group, LLC. All rights reserved.
momsmeet.com
HEALTHY FAMILIES
By Eleanor King
READINGCORNER Antiracist Baby by Ibram X. Kendi (Starting at $9, Kokila, Ages 2–3)
Providing the language necessary to begin critical conversations at the earliest age, this book introduces the youngest readers and grownups to the concept and power of antiracism. Antiracist Baby encourages readers of all ages to become dedicated to forming a just society.
Sofia Valdez, Future Prez by by Andrea Beaty (Starting at $10, Abrams Books for Young Readers, Ages 3-7)
After being told she can’t build a park because she’s just a kid, Sofia sets out to prove what one kid can do. This inspirational book encourages young people to use their voice for what matters to them, teaching them that they, too, can make a difference.
IMAGES: SHUTTERSTOCK
4 Books for Budding Activists
Summertime, and the living is easy—that is, until you hear the dreaded “I’m bored!” whine from your kiddos. No doubt about it, the slower pace and reduced structure of the summer months can leave many Activism has played a major role in parents panicked about howadvocating to keep their protecting the environment, occupied. To prevent you forchildren equalityhappily for women and the LGBTQ from desperately counting down the days community, opposing racism, and many to the start of the school year, we’ve put other important issues. Inspire your little together a selection of boredom-busting ones take action about kids’ important (andtohighly educational!) books. Each causes near and dear to them with one is packed with activities to help these you and four thought provoking books. your littles not only survive, but thrive, in the dog days of summer. 15 kiwi kiwi Summer Fall 20202020 15
Say Something by Peter H. Reynolds (Starting at $10, Orchard Books, Ages 4-8)
By exploring the many ways a single voice can make a difference, this timely story reminds readers of the undeniable importance and power of their voice. Through “if” and “when” statements, readers are encouraged to say something about causes they care about.
We Rise, We Resist, We Raise Our Voices by Wade Hudson (Starting at $9, Crown Books for Young Readers, Ages 8-12)
This anthology works to empower the nation’s youth to listen, learn, and build a better tomorrow through poems, letters, personal essays, art, and other works from fifty of the foremost diverse children’s authors and illustrators.
Your Year-Round Immune Support* Solution for the Whole Family!
• Providing the Equivalent of 1.7 grams of Premium Elderberry per Gummy • High Antioxidant Levels • Sweetened with Cane Syrup (No Corn Syrup) • Free from Gluten, Dairy, Soy, Wheat, Nuts, Eggs • No Artificial Colors, No Artificial Flavors, No Preservatives • Only 1 gram of Sugar per Gummy • Vegetarian/Vegan • Gelatin Free Product • Non GMO Ingredients www.sambucolUSA.com
** IRI MULO as of March 22, 2020
33 kiwi Summer 2018
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
competitors
GREAT berry taste
ren’s diets. child
Up to 10X MORE FISH OIL than other children’s supplements
of DHA and 28mg of EPA
g in kin lac
OM EG A3
rta ost impo nt essential m nut le ing rien s he tt t ha s p ti a Up to 5X h Providing r s more DHA pe 133mg than leading
n te of
is
Omega-3 Fish Oil HIGH DHA
FUN fish shape May help SUPPORT healthy brain function, and focus*
*
Gluten, dairy & egg free
EW & BUR
TW
IR T
Can be taken in 2 exciting ways: C H
ST
Add Kids Smart Omega-3 Fish Oil to your kids diet to help maximize their intake of Omega-3 nutrients.
IST & SQU
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
RealHealth.com
@KidsSmartHealth
@KidsSmartHealth
@KidsSmartHealth
Easy Eco Swaps By Eleanor King
How to Throw a
Green Birthday Celebration Celebrate your little one’s birthday in sustainable style with easy eco-swaps and earth-friendly decor. By using products that are naturally grown and created or easily biodegradable and compostable, you can be kind to the planet while still throwing an epic birthday bash.
Swap out a few party staples to reduce waste and save some trees. Instead of going with traditional paper invitations, set up an e-invite or online event where parents and guests can easily RSVP. E-invites not only save paper, but are great ways to set up reminders, share photos from the event, and more. Bake your cake and eat it, too! Opt for a homemade cake made with local organic ingredients rather than a storebought cake in a plastic container. Home baking can cater to allergy needs, reduce sugar and fat, and allow you to create a completely customizable cake. Encourage guests and family members to wrap any gifts in leftover newspapers, magazines, or reusable bags. This not only saves them money, but makes it easy for them to recycle and reuse any wrapping left over. OUR PICK
Get creative with gift giving and create your own DIY Eco-Friendly Printed Gift Wrap. Add a splash of personal and whimsical fun to any present with bright prints and patterns.
dECOrations When it comes to decorating, skip the balloons and plastic and opt for natural or recyclable accessories. To create a beautiful green space instead of decorating with plastic, use colorful and fun indoor plants to dress up any party space while also improving indoor air quality. For extra pops of color, gather seasonal and locally-grown cut flowers to brighten up any room. Skip the tissue paper poms and tassels and instead opt for sturdy paper fans and lanterns or fabric tassels that can be used over and over again. Tissue paper decorations are often only used once, and while they are more easily biodegradable than plastic, they still clog up landfills. Try to find decorations that can be reused for more than one celebration. Order a customizable plantable seed paper banner to say “happy birthday” in a sustainable way. Once the celebration has ended, plant each banner piece in the yard or garden to grow a variety of beautiful plants and flowers.
Botanical Paperworks Custom Plantable & Eco-friendly Party Banner (Starting at 33.95, botanicalpaperworks.com)
kiwimagonline.com
18
OUR PICK
This chic Botanical Paperworks Custom Plantable & Eco-friendly Party Banner is made with wildflower seed paper and biodegradable white raffia. The banner even comes packaged in biodegradable corn plastic with a recycled kraft paper backer that includes instructions. (Starting at $33.95, botanicalpaperworks.com)
Tableware Inevitably, at the end of celebrations the trash is piled high with plastic plates, cups, silverware, and more. Avoid using plastic tableware and look for compostable or reusable options. Many companies now make affordable plant and woodbased plates, bowls, and silverware that make cleanup easy and guilt free. Kids get messy, and cleaning up the table after a celebration can be a chore. Instead of using a plastic disposable table cover, cover the table in newspaper or brown paper. Once the celebration is over, pull up the paper and recycle it. MOM PRO TIP: Make it interactive and lay out markers to encourage guests to draw or write notes. Choose functionality when it comes to party favors. Seek out high-quality, on-theme cups that guests can take home with them at the end of the celebration. Before the party starts, place a small piece of masking tape across the front of the cup for guests to write their names on.
Pottery Barn Kids Utensils & Carrying Case Set (Starting at $9.50, potterybarnkids.com)
Party Favors Skip the goodie bags and plastic toys and instead find waste-free alternatives to give as party favors. Visit a local garden store to find small pre-potted plants or miniature terrariums. Great options include succulents, air plants, and cacti. Encourage guests to change to waste-free alternatives by giving out metal straws, reusable beeswax covers, or personal reusable silverware sets. Thank your guests for attending with themed plantable cards or seed bombs they can grow their own plants and flowers with.
OUR PICK
Go greener with Earth’s Natural Alternative Fiber Tableware, made from unbleached, chlorine free, pesticide free, dye free, natural discarded wheat stalk and bagasse (sugarcane fiber). This tree-free alternative is environmentally beneficial and compostable. (Starting at $7, amazon.com)
Gifts that Give Back If you just want to celebrate without acquiring all that extra stuff that comes with gift giving, ask your partygoers instead to donate to a worthy cause. Either have attendees bring canned goods or pet food with them to the party to collect and donate or allow your kiddo to pick a cause that they care about to share with guests. This could be a great way to get your little ones excited about helping others.
19 kiwi Fall 2020
OUR PICK
Eco-up lunchtime with a Pottery Barn Kids Utensils & Carrying Case Set that includes a fork and spoon, comes in fun colors, and is BPA-free and tested against strict FDA regulations. (Starting at $9.50, potterybarnkids.com)
Go Virtual There’s still plenty of ways to show that special someone you care on their big day even if you can’t get together in person. With safety measures still in place for Covid-19, many families feel safer meeting online. Make it an event to remember by singing to the birthday person, sharing something you like about them, and playing virtual games. Try a game of personalized trivia, a fun multiple choice quiz, or even a birthday-centric Mad Libs.
WHEN YOU LOSE THE BATTLE FOR A HEALTHY DINNER
Screen Shield Teen is there.
TM
Get 25% off the #1 kids' vitamin that protects against the effects of blue light from screen time with code kiwi25 at eyepromise.com/kiwi
40 kiwi Summer 2018
ASK THE NUTRITION EXPERT Q
My preschool-age daughter spits out her vegetables, and her brother loves them. How can I get her to try new foods?
Your child is unique in every way, including their evolving taste buds. If your child isn’t born with an immediate veggie adoration, don’t panic and be persistent. It’s essential to continue to offer new veggies many times. The average child will reject a food 8 to 12 times before trying it.
21 kiwi Fall 2020
Melissa Halas
When introducing a new food, add a familiar favorite! If your child L-O-V-E-S corn but cringes at the sight of red peppers, try marrying the two food items into a simple corn and pepper mixture or offer them next to each other on the same plate. Also, try offering foods in different sizes, shapes, textures, and temperatures! For instance, your child may not appreciate steamed Brussel sprouts, but may absolutely adore them when crisped in the oven. The little ones aren’t a fan of sautéed kale? Try baking it into a chip! If your child isn’t a fan of tofu, try serving it pressed and breaded in panko bread crumbs with a bun. Sometimes, a new favorite way to prepare a food will be both easy and a hit, but it does take some experimenting. When serving up new vegetables, think mini and cute shapes. Break up broccoli or cauliflower into itty bitty trees, then caramelize. This changes the taste, size, and texture. Some kids hate carrots but may dive into a plate of crinkle carrots in a healthy dip or enjoy carrot fries. Grab your spiralizer or other handy kitchen gadget and transform your veggies into noodles, rice, and other kid-friendly favorites.
Add Variety Sometimes, it’s good to switch things up! Instead of relying on the household classics, make sure you introduce some veggies that rarely make their way to the dinner table. Who knows, it could turn out to be your child’s favorite! I was surprised by my daughter’s love of golden and red beets, a veggie I would have never cooked had she not asked for them after seeing them in the deli. It’s okay to add and blend veggies into foods they like. And no, you aren’t tricking your children into healthy eating habits. Have them experiment with you in the kitchen and normalize veggie eating. For instance, ask them to put some baby spinach in your smoothie. Then drink it without any dramatic comments, just your typical,“Yum, this is good!” Lead by example, and they may eventually want to try it, especially if you seem to enjoy it! Patience is key. If they like pasta with marinara, mix in some canned pumpkin, cooked and blended sweet potato or carrots. Remember, build on their existing preferences when trying to incorporate new vegetables. But, avoid bribing or using food as a reward; research shows this
doesn’t encourage a healthy relationship with food long-term.
Go Family Style While younger kids may need help, serve food family-style, and let each child plate their food. Let them see their parents and siblings put the foods on their plate. If the parents don’t eat the vegetables, their little ones will also be less inclined to eat them. Lead by example! Also, team up with the hunger monster and put out a healthy snack that includes a veggie in a new temperature, size, shape, or texture. For example, serve frozen corn or peas right out of the freezer along with some fruit. When kids are hungry, they will be more inclined to give new foods a try! Allow your kids to connect to their food by growing herbs, and then selecting which get incorporated into tonight’s dinner. Not to mention, herbs can offer powerful antioxidants, even in small portions. You can also try growing vegetables, which can expose and familiarizes kids with this food group, and ultimately make them less intimidating. To start, try something with a little sweetness like sunburst golden tomatoes. Lastly, kids hear everything (apparently except when it’s time to clean their room). They don’t miss a beat when they listen to you talk about what they don’t like, which can increase resistance. In the end, the process towards healthy eating habits is a marathon, not a sprint. Even many young veggie detesters grow up to be veggie loves. There are many colorful foods in nature, like fruits, beans, and whole grains. Even rice comes in purple! Take refuge in these foods while your kids’ taste buds evolve. Do you want your nutrition question answered? Email: info@kiwimagonline.com Melissa Halas, MA, RDN, CDE, is a registered dietitian and founder of superkidsnutrition.com, the first kids’ nutrition expert website, and creator of the Super Crew®, who get their powers from healthy colorful foods. Check out her books for kids and families: Healthy Eating for Families, the Ultimate Guide for Kids, Parents, and Educators, the Super Crew’s Breakfast Cookbook for Kids, 50 Tasty Recipes, and 100+ Fun Nutrition Activities, and her Plant-Based Boost books for adults. Melissa spoke at this year’s Beyond the Lunchbox about “Using Parenting Styles to Make Fun and Tasty Plant-Based Meals for Kids.”
kiwimagonline.com
22
Nic’s Roasted Squash, Cashew Cheese, and Pomegranate Salad Serve with a dressing or mayonnaise, bake into a frittata, or add a side of seafood, meat, or eggs, and you are done. Ingredients 1 ½ pounds kabocha squash, unpeeled, seeded and chopped into large chunks 1 red onion, cut into wedges Pinch of ground cumin Pinch of red pepper flakes Sea salt and freshly ground black pepper 1 Tablespoon coconut oil, melted
Adapted from The Complete Gut Health Cookbook.
GUTHEALTHY
2 Tablespoons pumpkin seeds 5½o unces cashew cheese 3 Tablespoons extra virgin olive oil 2 Tablespoons pomegranate molasses 3 Tablespoons pomegranate seeds
Directions 1. Preheat the oven to 350°F. Combine the squash and onion in a roasting pan and toss with the cumin, red pepper flakes, and salt and pepper. 2. Drizzle on the coconut oil, gently toss, and roast until the squash and onion are golden and cooked through, 35–40 minutes. 3. Gently toss the roasted vegetables with the mint and pumpkin seeds, then transfer to a serving platter. 4. Scatter the cashew cheese over, drizzle with the olive oil and pomegranate molasses, and sprinkle with the pomegranate seeds before serving. Makes 4 Servings Per Serving: 326 calories, 19.6g fat, 6.7g protein, 31g carbohydrates, 4.7g fiber, 8.5g sugar
Recipes
23 kiwi Fall 2020
1 large handful mint leaves
Boost your immunity and transform your health.
KIWI recommends ORGANIC ingredients
kiwimagonline.com
24
Lemongrass and Lime Chicken Wings This simple Thai-inspired number will have you licking your lips in glee. Ingredients 3 lemongrass stems, white part only, chopped
2 Tablespoons honey
4 kaffir lime leaves, chopped
2 Tablespoons tamari
3 shallots, chopped 3 garlic cloves, chopped 1 long red chile, halved lengthwise, seeded and chopped (leave the seeds in if you like it extra spicy) 1 Tablespoon chopped cilantro stalks Make AIP Friendly SUBSTITUTE: Âź cup freshly squeezed orange juice in place of honey, and coconut aminos instead of tamari
2 ½ Tablespoons fish sauce Juice of 2 limes 20 chicken wings (or a combo of wings and drumettes) 2 Tablespoons coconut oil or good-quality animal fat Sea salt
OMIT: chile, honey, and tamari
Directions 1. Combine the lemongrass, kaffir lime, shallots, garlic, chile, and cilantro in the bowl of a food processor, and process until finely chopped. 2. Add the honey, fish sauce, tamari, and lime juice, and process until well combined. 3. Put the chicken wings and/or drumettes in a large bowl, and tip the lemongrass mixture over the top. Using your hands, massage the mixture into the chicken. Cover with plastic wrap and marinate in the fridge for 2 hours, or overnight for a stronger flavor. 4. Preheat the oven to 400°F. Grease a baking sheet with the oil or fat.
AIP stands for Autoimmune Protocol. The AIP diet removes foods that irritate the gut and contribute to autoimmune diseases, thus allowing the gut and immune systems to heal. 25 kiwi Fall 2020
5. Spread the marinated chicken out evenly on the prepared sheet. Roast for 15 minutes, rotate the sheet and toss the chicken, then roast until the chicken is nicely colored and cooked all the way through, 15 minutes more. Season with a little salt if needed. Place the chicken on a large platter and serve while still hot. Makes 6 Servings Per Serving: 443 calories, 30.6g fat, 31.3g protein, 10.2g carbohydrates, .2g fiber, 6.4g sugar
Cauliflower Fried Rice with Sausage This is a weeknight savior—it can be whipped up in about ten minutes! Ingredients 1 head of cauliflower (about 2 pounds), separated into florets (discard the stalk or use it in another recipe) ¼ cup coconut oil 4 eggs, whisked 2-3 beef, chicken, or pork sausages (make sure they’re free of black pepper if doing AIP) Sea salt and freshly ground black pepper 1 onion, finely chopped ½ red bell pepper, finely chopped 1 small red chile, seeded and finely chopped
Make AIP Friendly SUBSTITUTE:
other vegetables (e.g., zucchini) in place of bell pepper, and coconut aminos instead of tamari
OMIT: eggs, bell pepper, chile, tamari, black and white pepper, and sesame seeds
Directions 1. Put the cauliflower in the bowl of a food processor and pulse until it resembles grains of rice. Set aside. 2. Melt 1 tablespoon of the coconut oil in a wok or large frying pan over medium-high heat. 3. Pour in the whisked egg and tilt the pan so it covers the base. Cook until the egg is set, 3 minutes. Remove, slice into thin strips, and set aside. 4. Wipe the wok or pan clean with a paper towel, then melt 1 tablespoon of the remaining coconut oil over high heat. Add the sausages and cook until lightly golden and half cooked through, 5 minutes. Remove the sausages from the pan and, when cool enough to handle, cut into bite-sized pieces. Set aside. 5. Melt the remaining coconut oil in the wok or pan over medium-high heat. Add the onion, bell pepper, chile, ginger, and garlic, and stirfry until softened, 5 minutes.
1-inch piece of ginger, finely grated
6. Stir in the chopped sausage and cook until the sausage is almost cooked through, 3 minutes.
2 garlic cloves, finely chopped
7. Add the cauliflower and cook until tender, 2–3 minutes.
2 Tablespoons tamari
8. Add the egg strips, tamari or coconut aminos, green onion, cilantro, and salt and white pepper, and stir-fry until everything is heated through and well combined, 2 minutes.
2 green onions, thinly sliced 2 Tablespoons chopped cilantro leaves, plus extra leaves to serve Sea salt and freshly ground white pepper Black and white sesame seeds, toasted 2 Tablespoons coconut oil or good-quality animal fat Sea salt
9. Spoon onto a platter and serve with the extra cilantro leaves and a sprinkling of sesame seeds. Makes 6 Servings Per Serving: 443 calories, 30.6g fat, 31.3g protein, 10.2g carbohydrates, .2g fiber, 6.4g sugar kiwimagonline.com
26
Love Your Lunch Kelly By Karen
1 kiwi Fall 2019
Boring lunch fare, be gone! This school year, send your kid off to the cafeteria with a lunch box filled with vibrant flavors, fresh ingredients, and betterfor-you options.
For more healthy and delicious meal ideas, check out Kelly’s recipes at Seasonal Cravings.
Crunchy Asian Chicken & Veggie Wraps Easy to eat and bursting with flavor, these wraps offer a fun crunch your littles will love.
Makes
Materials
Nutrition 620 calories, 22 g protein, 55 g carbs, 5 g fiber, 7 g sugar
SANDWICH PAPER
Ingredients SAUCE
cup natural almond or sunbutter 1 Tablespoon low sodium soy sauce or tamari ½ cup water 1 teaspoon rice vinegar ¼ teaspoon ground ginger
1/3
WRAP
2 large burrito sized wraps 1/3 cup sliced peppers 1/3 cup sliced cucumbers 1/3 cup sugar snap peas 1/3 cup shredded carrots 1/3 cup sliced mangos big pieces of romaine lettuce 4 ounces chopped cooked chicken Cilantro
2 WRAPS
PER WRAP
Directions
1. In a small bowl, mix all sauce ingredients with a whisk.
2. Prepare your workspace with all sliced vegetables and sauce. Lay out burrito and place big pieces of romaine lettuce in the middle. Drizzle with some sauce. (Do not use too much sauce or the wrap will get soggy.) 3. Layer on peppers, cucumbers, snap peas, carrots, mangoes, and chicken. 4. Roll up the bottom of wrap first then fold the sides in. 5.
Wrap in sandwich paper tightly and cut in half.
6. Serve with dipping sauce. Note: You can microwave the wrap for 5–10 seconds so that it’s more pliable and less likely to tear.
kiwimagonline.com
28
Colorful Couscous Salad This simple yet filling salad is perfect to pack for the whole family.
Makes
Nutrition 499 calories, 17 g protein, 67 g carbs, 11 g fiber, 7 g sugar
4 SERVINGS
Ingredients SALAD
1 cup Moroccan style couscous 1 cup chicken or vegetable broth ½ cup halved grape tomatoes ½ cup sliced cucumbers 1 cup rinsed garbanzo beans ¼ cup crumbled feta cheese Chopped parsley (optional) DRESSING
4 Tablespoons olive oil 2 teaspoons balsamic vinegar (or rice vinegar) Salt and pepper to taste
PER SERVING
Directions
1. In a medium pot, bring 1 cup of broth to a boil.
2. Add 1 cup of couscous, stir and immediately remove from heat. 3. Cover with a lid and let sit for five minutes. 4. Remove lid and carefully fluff with a fork. Let cool. 5. In a small bowl whisk all dressing ingredients together. 6. Add vegetables and feta cheese to couscous. 7. Add more salt and pepper to taste. 8. Pack in a reusable glass or stainless steel container. Dress the salad just before eating.
3 kiwi Fall 2019
5 kiwi Fall 2019
KIWI recom men ORGA ds NIC ingred ients
Stackable Sandwich Kabobs Say goodbye to the same old sandwich routine with this fun take on classic kid fare.
Materials
Makes
Nutrition 499 calories, 17 g protein, 67 g carbs, 11 g fiber, 7 g sugar
2–4 WOODEN SKEWERS
Ingredients
2 slices of whole wheat bread (toasted or untoasted) 2 slices of turkey 6 cherry tomatoes cheddar cheese, cubed lettuce 1 Tablespoon honey mustard (if desired)
4 KEBABS
PER KEBAB
Directions
1. Cut the bread and turkey into quarters.
2. Place all items alternately onto skewers. (If skewers are long, they may be broken in half evenly.) 3. Pack the honey mustard on the side for dipping. Pro tip: Because these kabobs are undressed, they can be made ahead and kept in the refrigerator overnight.
kiwimagonline.com
6
39 kiwi Summer 2018
By Eleanor King
Practical Guide To Tweens And Teens
Social Media
With the rise of smartphones, laptops, and tablets in the hands of tweens and teens, it’s important for parents to be aware of best practices surrounding social media use and their kids. While the internet can be a great resource, it can also be a metaphorical mine-field of misinformation and hidden dangers. Understanding the Risks Adolescents can be psychologically affected in a number of ways when practicing unsafe behaviors online. According to mental health counselor Katie Lear, “Access to a smartphone comes with serious risks for teens and tweens. Research shows that half of teens are cyber bullied and one third
Dangers associated with online activity include: • Seeing or sharing of violent, sexual, and pornographic content • Experiencing inaccurate or false information and extreme views • Oversharing personal information • Actively or unintentionally getting involved in bullying or hurtful behaviour • Becoming involved with people who have hidden harmful intentions
of teen girls are sexually harassed online. Totally unsupervised smart phone use can expose teens and preteens to adult situations that put them at risk of being manipulated or abused. While many teens will never come into contact with a predator online, for those who do the effects can be very damaging.” Young people may partake in risky behavior for many reasons, but a common occurrence is fear of missing out (also called FOMO) which can lead to feelings of shame or acts of exaggeration, according to internetmatters.org. With still developing minds, if kids encounter harmful or threatening things online they may not know how to cope or handle the situation. This could lead them to engage in or feel pressure to engage in more risky behaviour by accident or by design. Creating online profiles can also lead to developing unrealistic and perhaps depressing ideals of body image and gender. Teens can become subjected to peer pressure or interactions that are intense or too difficult to handle, and may fall into uncomfortable situations that work their way into everyday life.
kiwimagonline.com
34
The Importance of an Open Dialogue
What Parents Can Do to Safeguard Their Kids • Use privacy settings on all internet connected devices. • Frequently check privacy settings on social media platforms, as periodically they may change to allow voice recording or location tracking. • Have open conversations about online risks. • Make it clear that you expect your kids to treat others with respect, and to never post hurtful or embarrassing messages. • Teach kids not to share anything on social media that they wouldn’t want their family, teachers, college admissions officers, or future bosses to see. • Remind kids to avoid “friending” or talking to online strangers. If they don’t know them, don’t interact with them. • Reinforce that your kids must never share passwords or personal information online. • Make sure teens have a variety of free-time activities, like spending time with friends and playing sports, which can help them develop a healthy body and mind. • Turn off all screens during family meals and at bedtime. • Keep the computer in a common area where you can watch what’s going on.
35 kiwi Fall 2020
According to KidsHealth from Nemours, it’s crucial to be aware of what your kids do online—and there’s a healthy and balanced way to go about it. Instead of succumbing to snooping, which can alienate and damage trust, you can create an open dialogue between your kids about boundaries and safe social media practices. To start, have understanding conversations about the risks and educate your kids early about how they can safeguard themselves against online dangers. The nonprofit Enough Is Enough offers their “Internet Safety 101” guidelines to help parents navigate this uneasy path. Their resource, Rules ‘N Tools Youth Pledge offers a great roadmap to follow with your kids to be sure they understand all the dangers facing them online.
Setting Healthy Screen Time Limits With the recent shift towards online learning and social media-based communication, it’s important for parents to be aware of what too much screen time can do and how to set screen time limits. These restrictions can create balance in your kid’s lives and help prevent screen addiction as well. The American Academy of Pediatrics (AAP) recommends kids and teens between 5 and 18 years old have consistent limits on the use of any media. According to Dr. Rahul Bhola, pediatric ophthalmologist at CHOC Children’s, one of the biggest health issues related to smart devices are vision related. A recent study by the National Eye Institute found that near-sightedness has jumped exponentially in Americans over the last few decades. Two clear reasons for this are an increased amount of time spent looking at things up close and a lack of outdoor activities. The AAP recently revised the recommendations for screen time in childhood: • 18 months and younger: no screen time is still best. The exception is live video chat with family and friends.
• 18 months to 2 years: limit screen time and avoid solo use. Choose high-quality programming, and watch with kids to ensure understanding. • 2 to 5 years: limit screen time to an hour a day. Parents should watch as well to ensure understanding and application to their world. • 6 or older: place consistent limits on the time spent and types of media. Don’t let screen time affect sleep, exercise, or other behaviors. • Restrict entertainment-related screen time to two hours or less a day. • Practice the 20-20-20 rule: After every 20 minutes of screen time, take a 20-second break and look 20 feet away.
The Bright Side of Social Media The internet isn’t all bad news though. It can be a great place for adolescents to stay connected with their friends, participate in activism, and educate themselves on a myriad of important topics. During the current social distancing guidelines, social media is a place where tweens and teens can communicate with their peers and family about school work, life, and more. Isolation and loneliness
can be just as damaging as the dangers posed online, and having teens maintain their friendships through social media can prevent those feelings from taking hold. Social media offers a place for tweens and teens to connect about social activism and allows them to participate in social movements. The ability to participate in social justice and human rights causes virtually allows them to not only take action, but also encourage others to as well. Additionally, the internet can be an excellent educational tool for tweens and teens with proper guidance. Not only is all of this information at their fingertips, it comes in a variety of forms that allow for easy learning and access, including posts and shared content on social platforms. Overall, parents should be cognizant of what their children are doing on social media and the internet. Screen time should be monitored and parents need to have open conversations with their children about the risks and dangers of online activities. Social media and the internet are great tools for connecting with friends and family and can be used to the benefit of tweens and teens. It’s up to parents to help safeguard their children and monitor proper use.
“
It can be a great place for adolescents to stay connected with friends, participate in activism, and educate themselves.
”
kiwimagonline.com
36
containers are best for storage and reheating as many plastic containers can be sources for BPA exposure. You can also opt for microwave and dishwasher safe silicone storage bags to pack in your kid’s lunch bags. Buy a few at a time if the investment is too much all at once.
Slice, dice, and store Cutting veggies can be By Maureen Frost With busy school days and evening activities back in full force, it’s time to rev up your meal prepping skills in order to stay healthy (and sane!)
Make a plan Call all the
mealtime decision makers into the room and start charting out your meals, including breakfast, lunch, dinner, and snacks for the week. Once you have this down, put together a grocery list sectioned out by categories like produce, dairy, grains, etc. so it’s easier to navigate the store efficiently.
Tag team the shopping and prepping While the idea
of shopping, prepping, and cooking for the whole week at once can be daunting for one person, split up the responsibilities with your partner. If you are solo, split the shopping trip and meal making into two different days.
Invest in good containers Having enough
food storage containers is key to meal prep success. Glass
37 kiwi Fall 2020
time-consuming if you try to do it every night. Instead, chop up all your produce in advance so that you can pull out what you need quickly for each meal. This practice is a salad-making savior.
Batch cook Make all the protein
and grains you will need for the week at once so that you can pull out the prepared ingredients when you need them. The key to easy meal prep is to tailor your menu around ingredients that can function in multiple recipes. Your brown rice could be a stir-fry one night, a burrito the next, and a side dish the following.
Utilize the slow cooker
There’s nothing better than setting and forgetting your food as it cooks into a tender delicious feast by the end of the day. Be sure to double the recipe to reap the benefits for multiple days.
Don’t forget the snacks
Keep hunger at bay for you and the kiddos with easy-to-grab nutritious snacks already perfectly portioned. Nuts, hummus and veggies, apple sauce, yogurt—these are all quick and simple bites to pack for your long days out of the house.
37 kiwi Summer 2018
If you love KIWI, you’ll love our newsletters.
cooks
TM
Get access to seasonal, family-friendly recipes and tips for healthy, sustainable food.
scoop
TM
Keep up with the latest news, information, and products to help you raise a healthy family.
34 kiwi Summer 2018
SM, ©2020 May Media Group, LLC. All rights reserved.
SIGN UP NOW
FOUNDER, CEO, AND PUBLISHER
MAXINE WOLF
EDITORIAL DIRECTOR
MAUREEN FROST ART DIRECTOR
DANIELLE MCDERMOTT CONTRIBUTING WRITERS
ADVERTISING SALES DIRECTOR OF SALES, DIGITAL MEDIA
Mitch Plotnick mplotnick@maymediagroup. com 856-753-3800 x106
SENIOR ACCOUNT DIRECTOR
Lorrie Allen lallen@maymediagroup.com
ACCOUNT DIRECTOR
Christina Kampf ckampf@maymediagroup.com 856-753-3800 x240
WESTERN ACCOUNT MANAGER
Erin McCoy emccoy@maymediagroup.com 310-400-2639
Eleanor King
MAY MEDIA GROUP EXECUTIVE VICE PRESIDENT
PROJECT MANAGER
DIRECTOR OF CONSUMER INSIGHTS
SOCIAL MEDIA MANAGER
Annie Douglass Sylvia Baker
Chrissy Kissinger Eleanor King
MARKETING ASSISTANT
Melissa Guenther
WEB DEVELOPER
Caitlin Ciance
PROJECT MANAGER
Lauren Houston
856-753-3800 x220
DIRECTOR, WESTERN SALES
Anya Sagee asagee@maymediagroup.com 415-381-9121
INSPIRATION Maylee Wolf, Ella, Connor, and Olivia Douglass, Colin, Sean, and Danny Baker, Drew and Elise Houston, Olivia and Owen Kissinger, Declan Frost, Adelyn Ciance 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; co-founder, 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
Psychologist specializing in family-life balance and author of The Top 50 Questions Kids Ask
Keegan Sheridan, N.D. Naturopathic doctor and natural food and health expert
Sherry Torkos Author of Saving Women’s Hearts, The Glycemic Index Made Simple, and The Canadian Encyclopedia of Natural Medicine NUTRITION
Kate Geagan, RD Author of Go Green Get Lean: Trim Your Waistline with the Ultimate Low-Carbon Footprint Diet
Susan Bartell, Psy.D.
CHILDREN’S MEDIA
Traci Paige Johnson
Co-founder of Yummico; co-creator of Blue’s Clues and Super WHY! DENTISTRY
Fred Pockrass, D.D.S. Co-founder, Eco-Dentistry Association SOCIAL RESPONSIBILITY
Liz Abzug, J.D.
Adjunct professor, Barnard College; political consultant and founder, Bella Abzug Leadership Institute
Jess Kolko, RD, LD Culinary educator, Whole Foods Market; co-founder, Nutrition Hotline
SUBSCRIPTIONS To subscribe, contact KIWI magazine at 856-753-3800 or visit us at kiwimagonline.com. KIWI magazine is published quaterly by May Media Group, LLC,. Contents, including standing headings and department titles, copyright ©2020 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. Products advertised are not necessarily endorsed by this publication.
magonline.com
kiwimagonline.com
2
INSEASONNOW
PHOTO CREDIT: SHUTTERSTOCK
by Eleanor King
KALE WHY WE LOVE IT: This versatile leafy green and superfood is one of the most nutrient-dense foods on the planet. Loaded with antioxidants, vitamins, and minerals, kale is low in calories and contains numerous cancer-fighting substances.
HOW TO CHOOSE IT: When shopping for kale, remember to keep in mind what the different varieties are best for. Choose a type of kale that is the right fit for the intended dish. Common varieties of kale include baby kale, curly kale, and Tuscan kale, also known as dinosaur kale.
HOW TO STORE IT: Fresh stems of kale should be wrapped loosely in paper towels stored in an airtight container in the refrigerator for up to seven days after purchase. Bagged and pre-cut kale should be stored in the refrigerator and washed and eaten within three days of purchase.
DELICIOUS WAYS TO USE IT: With numerous varieties of kale, the options are endless. Blend up soft kales into a fresh smoothie, bake homemade curly kale chips with spices and herbs, add dinosaur kale to a perfect pot of fall-flavored soup, or toss chopped kale into a mixed-greens salad for extra crunch.
TRY THESE KIWI RECIPES
Kale, Sweet Potato, and Cheddar Bake
Kale, Caesar! Salad
Easy Cheesy Kale Chips
Head to kiwimagonline.com for more healthy and delicious recipes.
Sign up for KIWI Cooks, our FREE newsletter featuring seasonal, and family-friendly recipes. kiwimagonline.com
41
