KIWI Magazine – Fall 2020

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

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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

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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

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  

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

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FUNCTIONAL FOODS: WHAT ARE THEY? Maureen Frost

RECIPE: BRUNCH NACHOS Gluten Free, Vegetarian

Lunchtime Favorites

GLUTEN-FREE CHEESY PIZZA MUFFINS Connect with us:

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AMAZING APPLE SANDWICH @KIWImagazine

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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.]

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#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 

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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!)

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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.

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*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.

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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)

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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.

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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.”

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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

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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

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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.

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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.

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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.

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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.

”

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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

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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.

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