KIWI Magazine – Winter 2020 | 2021 by May Media

Is Soy Safe for Kids?

6 Ways to Curb Sugar While Celebrating the Season

GIFTS GALORE

Sustainable, adorable, and fun!

CRAFT A WINTER WONDERLAND

3 Healthy Holiday Appetizers Festive and delicious

WINTER 2020 | 2021

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h s i r u o N IN THEIR NOGG

Keep Wild. When you have Wild Blueberries on hand in your home, youâ&#x20AC;&#x2122;re picking the tastiest brain food youâ&#x20AC;&#x2122;ll find. With 2x the antioxidants and 33% more brain healthy anthocyanins than ordinary blueberries, starting your day with a healthy scoop of wild is pretty smart and oh soooo yummy. Find frozen wild blueberries in the frozen food section of your local grocery store all year round!

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Contents KIWI

Winter 2020 | 2021

Festive Recipes

(p. 17)

FEATURES 17 HEALTHY AND FESTIVE HOLIDAY HORS D’OEUVRES Enjoy these light bites and yummy appetizers. BY KAREN KELLY

21 THE GREAT KIWI GIFT GUIDE

15 6 TRICKS FOR KEEPING TABS ON YOUR CHILD’S HOLIDAY SUGAR INTAKE

31 ASK THE NUTRITION EXPERT: IS SOY SAFE FOR KIDS?

Learn how to celebrate in moderation.

BY MELISSA HALAS, MA, RDN, CDE

Ditch the confusion and learn from our dietitian.

BY CAROLYN WILLIAMS, PHD, RD

Sixteen sustainable, adorable, and fun gifts for the family.

25 CRAFT A WINTER WONDERLAND

BY MAUREEN FROST

Grab the kids and get decorating! BY CAITLIN PECK

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Contents KIWI

Winter Crafts

Staying Healthy this Holiday

IN EVERY ISSUE 4 EDITOR’S LETTER 6 BEYOND THE ISSUE 7 KIWI NOW

10 WHAT’S HOT AT MOMSMEET.COM 35 IN SEASON NOW: PARSNIPS

11 READING CORNER

ON THE COVER

3 kiwi Winter 2020 | 2021

KIWI GIFT GUIDE

ASK THE NUTRITIONIST

WINTER CRAFTS

HOLIDAY RECIPES

CURB SUGAR WHILE CELEBRATING

PHOTO CREDIT: DANIELLE MCDERMOTT

EDITOR’SLETTER

t’s the most wonderful time of the year! While you may not be gathering with loved ones near or far, with a little creativity and a lot of gratitude, you can still experience plenty of holiday magic. And that’s where this issue of KIWI comes in! It’s bursting with holiday cheer for the whole family. Turn your home into a winter wonderland with our three adorable eco-crafts (p. 25). Then whip up some yummy appetizers for the family to nibble on from our feature, “Healthy and Festive Holiday Hors d’oeuvres” (p. 17). If you want to enjoy the holidays but keep the sugar intake in check, Carolyn Williams, registered dietitian, cookbook author, and Beyond the Lunchbox speaker, shares her tips on page 15. If you’ve got shopping on the brain, The Great KIWI Gift Guide features sustainable, adorable, and fun gifts for the whole gang (p. 21). Whether you want to spark your kiddo’s cinematic creativity, gift mom with some luxe loungewear, or supply dad with a subscription of regenerative organic coffee from around the world, there’s something in here for everyone. Don’t miss our other stories on “5 Socially Distant Ways to Celebrate the Holidays” (p. 7), “Ask the Nutrition Expert: Is Soy Safe for Kids?” (p. 31), and so much more. From our KIWI family to yours, we wish you a healthy and happy holiday season.

Maureen Frost Editorial Director maureen@kiwimagonline.com

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31 kiwi Summer 2018

Beyond the Issue

There’s so much more to love from KIWI. Explore it all.

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2021TRENDSPOTTING: Eating for the Environment According to the 2021 HealthFocus U.S. Trend Study, “Top concerns about where our food comes from and its impact on the environment” is a trending topic whose importance continues to grow in the face of our current climate crisis. Consumers concerned about their food consumption and its impact on the environment can ask themselves these key questions before hitting the grocery store.

Sustainability Labels to Look For

How is the food grown? Is the seafood sustainably caught? How healthy is the soil that produced the food? Is it organic or conventional? Is the food local? Are you eating seasonally? How much meat are you consuming?

“

Pregnant women may be at increased risk for severe illness from COVID-19 compared with non-pregnant women. Pregnant women and their families should take steps to stay healthy and reduce their risk for getting COVID-19. –Centers for Disease Control and Prevention Morbidity and Mortality Weekly Report, June 26, 2020

7 kiwi Winter 2020 | 2021

”

PHOTO CREDIT: SHUTTERSTOCK

How is your food packaged?

5 Socially Distant Ways to You can still enjoy all that this season has to offer while keeping your family safe and healthy with a little ingenuity and the right attitude. Here are five ways to help spark your family’s festivities. • Skip the Santa visit this year, which can include long lines and close contact with many people, and opt for fun Fam Jam pictures at home. Create a cozy photo set or gather everyone around the tree in their favorite (matching or non-matching) holiday pajamas. • Host a virtual recipe exchange in lieu of your yearly cookie exchange. This way, everyone can share their family favorites and decide which sweets they want to make themselves. • Organize a drive-by carolling event instead of a family get-together. While we all yearn to gather with our loved ones, it may not be the safest idea this year. Instead sing holiday favorites from a safe distance with the cousins and grandparents for a memorable evening. • Create a holiday scavenger hunt for your kids. There’s no need to break the bank with this fun game, instead treat them to yummy hints along the way like hot cocoa or Hanukkah gelt. • Donate food or sponsor a local family’s holiday wish list.’Tis the season to give back and there are more families now than ever who need our help. Teach your children the reason for the season and help others.

WORD OF THE DAY

FRILUFTSLIV

pronounced

free-luftz-leev

Hailing from Norway, friluftsliv or “free-air life” means getting outdoors and enjoying nature. Whether you wander through the woods or partake in something more structured, friluftsliv helps you to disconnect and destress, two essentials in today’s world. Dwindling temperatures don’t keep Norwegians indoors either—instead they rely on proper attire to keep them warm in the frigid months—a lesson we can take as we brace for winter’s arrival. Here are three fun ways to live the “free-air life” with your family anytime of the year: –Hit the local trails. You may be surprised what beauty awaits you within driving distance. –Sleep under the stars. Get far away from the light pollution of your city center to really enjoy all that the night sky has to offer. –Get out on the water. A little canoe trip or stroll along the shores will truly help you reconnect with nature. kiwimagonline.com 8

E M P O W E R I N G M O M S TO R A I S E H A P P Y A N D H E A LT H Y FA M I L I E S

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Save the Date MARCH 9–11, 2021

We’ve gone virtual! Join us for three fun-filled and educational days focused on raising happy and healthy families.

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5 Reasons to Attend the Virtual WOW Summit Join us online • March 9–11, 2021

Join Moms Meet from March 9–11 for their Virtual WOW Summit, an online event dedicated to educating and inspiring moms, dads, grandparents, and caretakers committed to leading a healthy lifestyle. Each year, the Moms Meet community comes together at the WOW Summit to empower and inspire parents to raise happy and healthy families. While this year’s WOW Summit looks different than previous years, we know it’s going to be just as incredible and educational. Here are five reasons why you should attend the Virtual WOW Summit:

1. Experience everything from your own home One of the many perks of a virtual event is the ability to log in from virtually anywhere! You’ll be able to experience the sessions, workshops, and more from the comfort of your couch, bed, or wherever you choose to set up. Plus, you can go back and watch sessions on your own schedule.

2. Connect with other moms You’ll get to meet moms from all over the country and share information, product reviews, resources, inspiration, and more. Make lifelong friends and connections while discussing important topics surrounding healthy living and parenting.

3. Develop a deeper understanding of health and wellness Dive deeper into the fundamentals of healthy living and wellness so that you can instill lifelong healthy habits for you and your family. Learn the latest research and trends in the areas of health and wellness and discover which brands fit into your lifestyle best.

4. Discover better-for-you products and brands Connect with companies that embody the standards you wish to live by and get to know their products. Registered attendees will have the opportunity to meet with brands in the Virtual Exhibit Hall, attend educational workshops, and hear from inspirational speakers.

5. Join the Influencer and Blogger networking Influencers and bloggers will have a chance to connect with better-for-you brands and established mom bloggers and influencers during networking sessions. Additionally, you’ll be able to attend educational workshops and sessions tailored to growing your personal brand.

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HEALTHY FAMILIES

READINGCORNER

By Amanda McAnally

Olivia Helps with Christmas by Ian Falconer (Starting at $7, Atheneum Books for Young Readers, Ages 3–7) This hilariously heartwarming book about Santa’s number one fan will surely delight any little one excited about Christmas. Although she gets into wacky hijinks, Olivia is a great example to teach children about being helpful, especially during the holidays.

‘ Tis the Season for a Great Read

Whether you’re celebrating the holidays or cozying up by the fire, a warm winter read is the perfect way to bring the family together. Filled with laughter, love, and holiday cheer, these four fantastic books are sure to be treasured favorites for years to come.

Meet the Latkes by Alan Silberberg (Starting at $15, Viking Books for Young Readers, Ages 3–5) This colorful and funny Hanukkah book is sure to become an instant classic. Join the Latke family as Grandpa shares an imaginative tale of the holiday with help from the family dog Applesauce.

Li’l Rabbit’s Kwanzaa by Donna L. Washington (Starting at $8, Katherine Tegen Books, Ages 4–8) When Li’l Rabbit’s grandmother falls ill during his favorite part of Kwanzaa, a wonderful idea appears: he’ll bring her something special so she can celebrate, too! The adventures of Li’l Rabbit and his helpful furry friends are sure to warm your heart.

Snow in Love by Melissa De La Cruz, Nic Stone, Aimee Freedman, Kasie West (Starting at $6, Scholastic Inc., Ages 12–17)

IMAGES: SHUTTERSTOCK

What is better than one magical, feelgood holiday story? Four of them! Told by four best-selling authors, teens will swoon over this anthology about the unexpected twists and turns that come with the holidays.

11 kiwi Winter Spring 2020 2019 | 2021

Save the Date August 2–8, 2021 Are you ready to rethink lunch? Join our FREE weeklong online event to discover the big ideas and practical solutions behind sustainability, health and wellness, nutrition, and kid’s lunch. Follow Us for Updates

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UPCOMING EVENT SCHEDULE Don’t miss these virtual events from KIWI and Moms Meet!

MOMS MEET INSTAGRAM LIVE DECEMBER 8, 2020 – 2 p.m. EDT

Clean Beauty Gift Guide Whether you’re shopping for a skincare pro or makeup novice, there’s a clean beauty product for everyone on your holiday list! Join Moms Meet on Instagram Live as they share their top picks for skincare and makeup products that meet our standards for transparency and health. Sponsored by TruSkin LEARN MORE 

MOMS MEET FACEBOOK LIVE DECEMBER 17, 2020 – 2 p.m. EDT

Immune Support for Moms Join Moms Meet on Facebook Live as they welcome back MegaFood medical director and naturopathic doctor Erin Stokes to talk about immune support. Discover daily immune support essentials and how you can give your body the vitamins and nutrients it needs to stay healthy. Sponsored by MegaFood LEARN MORE 

WOW EVENTS MARCH 9–11, 2021

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6 Tricks for Keeping

Tabs on Your Child’s Holiday Sugar Intake By Carolyn Williams, PhD, RD

he holidays are full of traditions, which include special, not-so-healthy foods. My foodie side loves the anticipation of making and then sharing and eating sweet treats and rich dishes that we indulge in once a year. But the dietitian and mom side of me used to struggle when it came to my kids’ sugar intake. This wasn’t because I didn’t want my kids to enjoy holiday treats at a class party or a family gathering; special foods are part of what add to the excitement and anticipation of the season. Instead, it was because the overabundance of sugar everywhere we went made it really hard to limit sugar intake at all. Limiting your child’s sugar intake this time of year doesn’t have to feel like a lost cause. You can let your kids have a few holiday treats while also keeping tabs on their overall sugar intake, and I’m sharing six tricks for how to do this.

15 kiwi Winter 2020 | 2021

Start the Day Right

Start the day by serving your child a healthy breakfast that includes protein and fiber and that avoids refined grains and added sugars. Breakfasts such as steel-cut oats with milk, scrambled eggs and whole grain toast, or Greek yogurt topped with fresh fruit will fill their stomachs to keep them satisfied and content. Eating a healthy breakfast also starts the day on the right food when it comes to glycemic control, which keeps cravings and appetite at bay and may prevent hangry meltdowns later in the day.

Define the Day

Kids love routine, and the holidays are when we tend to deviate from our normal schedules. Consequently, a lack of a routine often leaves kids unsettled and temperamental. This may lead your kids to be more vocal in asking (or whining) for treats, while parents may be more likely to cave to get a little peace. To lessen this, I try to give my kids an overview at breakfast of what we’re doing that day, including who we’ll see and when and where we’ll eat meals or snacks. This gives them a sense of routine and stability, as well as sets expectations for the day.

Keep Beverages Sugar Free

One of the easiest ways to minimize holiday sugar intake for kids, as well as the whole family, is to avoid drinks with added sugar like sweet tea, soda, lemonade, and punch. Instead, make water the staple beverage, and serve milk or another nutrient-dense beverage with a meal or two. Limit drinks with added sugars to ones that kids have only on occasion.

Create Healthier Treats Together

Plan Non-Food Traditions and Activities

Allow for Choice within Parameters

Don’t love the options served at class parties? Sign up to bring a snack that’s a little healthier. Then, get your child involved to help find and prepare the recipe. Involving kids gives them a feeling of ownership and pride. It also makes them more apt to eat it and increases their excitement about sharing it with peers, ensuring the new snack is a hit.

Holiday activities often seem to revolve around food, and if you feel like this is the case, look for some non-food activities to incorporate. Things like wrapping presents, making homemade cards, dancing to holiday music, or driving to look at lights are fun activities for all ages that don’t have to include any food.

Set realistic expectations for your family’s sugar intake during the holidays, and then parameters for kids as to what this looks like, something that will be unique to each family. For example, while added sugar isn’t something that we usually incorporate on a daily basis, I allow them to choose one treat to enjoy each day during the holidays. This allows a feeling of control and choice to enjoy holiday goodies. It also teaches moderation which lays the groundwork for having a healthy relationship with food and a balanced approach to healthy living as an adult.

Carolyn Williams, PhD, RD, is author to the new cookbook, Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less, and a culinary nutrition expert known for her ability to simplify food and nutrition information. She received a 2017 James Beard Journalism award, and her work is regularly featured in or on respective websites for Cooking Light, RealSimple, Parents, Health, EatingWell, Allrecipes, My Fitness Pal, eMeals, Rally Health, and the American Heart Association. Carolyn was a speaker at KIWI’s inaugural Beyond the Lunchbox Digital Conference. You can follow her on Instagram @realfoodreallife_rd or on carolynwilliamsrd.com.

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HEALTHY and FESTIVE HOLIDAY HORS Dâ&#x20AC;&#x2122;OEUVRES By Karen Kelly

Light bites and yummy appetizers make the holiday season extra merry and bright. Serve up these delicious dishes to your family in front of the yule log this year.

17 kiwi Winter 2020 | 2021

KIWI recom men ORGA ds NIC ingred ients

APPLE BITES with POMEGRANATE ingredients 2 large apples, sliced horizontally ½ cup pomegranate arils ¼ cup feta cheese ¼ cup chopped mint

directions 1. Lay sliced apples on a plate and top each with about 1 tbsp of pomegranate arils, 1 tsp of feta cheese and a tsp of chopped mint. 2. Serve immediately.

MAKES 3 SERVINGS PER SERVING:

136 calories, 3 g fat, 3 g protein, 27 g carbohydrates, 5 g fiber, 20 g sugar

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CREAMY BRUSCHETTA DIP ingredients 6 oz goat cheese 1 ½ cups multicolored grape tomatoes, sliced in half ¼ cup fresh basil, sliced ¼ teaspoon garlic powder Olive oil Salt and pepper

directions 1. Spread goat cheese in a thin layer on a plate. Drizzle with olive oil, sprinkle with salt, pepper and garlic powder. 2. In a small bowl, add sliced tomatoes and 1/8 cup of basil. Drizzle with olive oil, sprinkle with salt and pepper. Toss gently. 3. Pour tomato mixture over the goat cheese. 4. Top with more basil and serve at room temperature with crackers or bread. MAKES 3 SERVINGS PER SERVING:

184 calories, 16 g fat, 8 g protein, 3 g carbohydrates, 1 g fiber, 2 g sugar

19 kiwi Winter 2020 | 2021

AVOCADO CROSTINI with SHRIMP ingredients

directions

1 baguette, sliced

1. Preheat oven to 350°F degrees.

2 avocados

2. Lay baguette slices out on a sheet pan and drizzle with olive oil. Bake at 350°F for about 10 minutes or until crisp.

1 dozen large shrimp ¼ cup fresh basil, chopped 1 Tablespoon olive oil 1 teaspoon everything bagel seasoning Salt and pepper

3. Pat the shrimp dry with a paper towel and sprinkle with salt and pepper. Sauté the shrimp over medium high heat for about 3 minutes per side or until cooked through. 4. In a small bowl place the avocado and mash gently with a fork. It’s okay if there are some bigger pieces. 5. Assemble toasts by spreading them with mashed avocado, sprinkle with everything bagel seasoning, salt, and pepper. Top with basil and one shrimp. 6. Serve immediately. MAKES 3 SERVINGS P E R S E R V I N G : 319 calories, 25 g fat, 10 g protein, 18 g carbohydrates, 9 g fiber, 1 g sugar

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PHOTO CREDIT: SHUTTERSTOCK, MY FAMILY BUILDERS

[This story contains Amazon affiliate links.]

The Great KIWI Gift Guide

Sustainable, adorable, and fun! Celebrate the best that the holiday season has to offer with thoughtful gifts that inspire play, protect the planet, and foster creativity.

Beautiful Families Everywhere

21 21 kiwi kiwi Winter Winter 2020 2020 || 2021 2021

Help your kids embrace family diversity with My Family Builders. Your littles can create any family they like with these magnetic building blocks and you can use this fun activity as a way to open the lines of communication on all the different family dynamics in our beautiful world. (Starting at $54.95 for the 32-piece set, myfamilybuilders.com) PHOTO CREDIT: MY FAMILY BUILDERS

One-Baby Band The Manhattan Toy Musical Lili Llama offers your little love multiple ways to make music in one adorable wooden toy. This cute and colorful activity will foster motor development and auditory stimulation. (Starting at $50, maisonette.com)

Reach, Bend, and Stretch By showing the natural ways animals move and pairing them with basic yoga poses and lyrical rhyming text, Yoga Animals: A Wild Introduction to Kid-Friendly Poses will help you enjoy down(dog) time with your kids. (Starting at $13.99, amazon.com)

Fore!

PHOTO CREDIT: SNATIONAL GEOGRAPHIC KIDS, AMAZON, EARTH HERO, MAISONETTE

Get your kiddos into the game of golf with the PlanToys Kids Wooden Mini Golf Game. You can even bring the game indoors for hours of putting fun. (Starting at $40, earthhero.com)

Beautifully Drawn Say so long to conventional crayons and hello to Honeysticks 100% Pure Beeswax Crayons. Handmade in New Zealand, this 12-pack of assorted colors is non-toxic, sustainable, and ergonomicâ&#x20AC;&#x201D;perfect for little hands to get creative. (Starting at $22.95, amazon.com)

Lights, Camera, Action Inspire your little performers to think big and take chances with the VTech KidiZoom Creator Cam. This HD video camera with a built-in microphone, special effects, and a green screen will offer your kids hours and hours of creativity when theyâ&#x20AC;&#x2122;re cooped up inside. (Starting at $67.99, amazon.com)

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PHOTO CREDIT: ROAM, AMAZON, CROCKD, UNCOMMON GOODS

Squeaky Clean Ditch the plastic containers for the sustainable and chic Ethique Eco-Friendly Shampoo & Conditioner Bar Bundle. Available for many hair types, Ethique’s bars are 100% soap free, pH balanced, vegan, and zero waste. (Starting at $29, amazon.com)

Luxury Loungewear If your dogs are barkin’, treat them to the ultimate cozy footwear with ROAM Cloud Slippers. These gorgeous, open-toed slippers feature faux fur and recycled material and are shipped in recycled packaging. While a splurge, purchase of these slippers contributes to the ROAM Foundation, providing at-risk youth a nature escape. ($130, roamwears.com)

for Mom

No Green Thumb Needed Give the gift of fresh ingredients all year long. The BackyardCedars Indoor Herb Garden Kit comes with everything you need to get growing—just add water! (Starting at $39.99, amazon.com)

Art Therapy When Mom needs some “me” time, this is the perfect activity to fill up her creativity tank and allow her to unwind. This Springtime Paintby-Number Kit by Rachel Austen uses non-toxic acrylic paint, BPA-free plastic, and synthetic sable-hair brushes. ($35, uncommongoods.com)

Carved to Perfection

23 kiwi Winter 2020 | 2021

If you’ve ever wanted to try your hand at pottery, here’s your chance. Crockd offers multiple DIY sets, including their Air Dry Kit set (for 1–2 people) that lets you mold your masterpiece with no firing required. (Starting at $59, crockd.com)

Regenerative Coffee Want to help save the planet with each morning cup of joe? The Overview Coffee Subscription features regenerative organic coffee grown from farms that prioritize environmental stewardship in three varieties: Ethiopia, Honduras, Espresso. (Starting at $19 a bag, overviewcoffee.com)

Planet-Friendly Find Give dad a stylish and sustainable upgrade with the Urban Armor Outback Biodegradable Phone Case. With a sleek design, this case is 100% compostable and biodegradable, taking the idea of the “smartphone” to the next level. ($39.95, urbanarmorgear.com)

Sustainable Melodies Working from home requires an extra level of concentration and earbuds can certainly help do the trick. Get Dad a quality pair with the House of Marley Liberate Air True Wireless Earbuds that’s both stylish and made from sustainably sourced wood. (Starting at $112.81, amazon.com)

PHOTO CREDIT: OVERVIEW COFFEE, URBAN ARMOR GEAR, AMAZON, UNCOMMON GOODS, DISCO

Hours of Fun Bring everyone’s favorite yard game indoors with this Tabletop Cornhole set created by Scott Sheldon. Handmade in Ohio, this game will inspire a little friendly family competition the whole gang will love. ($48, uncommongoods.com)

Essential Skincare Skincare for men should be more than just a bar of old soap. The Disco Starter Set is the perfect place for guys to begin. With three simple steps to cleanse, exfoliate, and moisturize, this kit is cruelty free, paraben free, vegan, and made with only natural ingredients. (Starting at $44, letsdisco.com)

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CRAFT A

WINTER WONDERLAND

Get into the spirit of the season with three eco-crafts that will fill your home with fun and festive decor.

By Caitlin Peck

25 kiwi Winter 2020 | 2021

RECYCLED GINGERBREAD HOUSES

Sugar and spice and everything nice! These upcycled gingerbread houses made out of recycled cartons are a blast to create with your little ones. You can make your village as big and detailed or as minimal as you want. All you need are a few basic materials and some imagination.

materials • Recycled milk or juice cartons in various sizes • Recycled cereal boxes (optional) • Non-toxic brown acrylic paint • Non-toxic white acrylic paint • Paint brushes (thick and thin) • Water

instructions 1. First, make sure all of your cartons being used are washed well and dry. 2. Next, set up your station to start painting. Lay your newspaper down to be sure not to get paint on your beloved tables. Start by painting your cartons white for a base coat and let that dry. 3. Using your brown paint, start painting your houses. You’re going to need 2–3 coats, so make sure you let each coat dry in between painting or you’ll get streaking. 4. Once all of your coats are dry and you can no longer see any logos on your cartons you are ready to add some details. Outline your carton house with white paint and a thin paint brush. Add windows, doors, decorative art, icing icicles, hearts, shapes, candy canes, and so on. 5. Take some recycled cereal boxes and cut out some gingerbread boys and girls to add them to the town.

• Cloth • Newspaper

CAITLIN PECK Caitlin Peck is the creator of The Little Bungalow, a place to feel inspired and decorate your little bungalows with love and creativity. Caitlin is a photographer, graphic designer, clothing designer, and full-time mommy who lives by the sea. She escapes the world of demands into hobbies and crafts that delight her life and that of her boys. Follow her on Instagram for more crafts and coastal inspiration.

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CLOTHESPIN SNOWFLAKES

Nothing says Christmastime like snow! Create your very own winter wonderland by making these clothespin snowflakes.

materials • Clothespins (6 pins make 1 snowflake) • Wood glue • Non-toxic white acrylic paint

instructions 1. Decide how many snowflakes you want to make in total. This will determine how many clothespins you will need. 2. Once you have your clothespins, have a parent disassemble them by pulling out the wire piece. You should now have two pieces from one pin. 3. Glue your clothespins back together using the flat sides. Let all your pieces dry before moving forward. 4. After all of your clothespins are dry and the glue is set, arrange your clothespins into your snowflake shapes. There should be six pins per snowflake. Simply glue each clothespin arm together at the base of the pin creating a star like formation in the center of your snowflake. Pins should be pointed side out from the center.

• Paint brushes

5. Let your snowflakes dry again.

• Water

6. Paint them white or leave natural.

• Cloth • Fishing line (optional)

27 kiwi Winter 2020 | 2021

7. Place your snowflakes around your house, string them on a fishing line to make your own snowflake garland, or use them to decorate your tree or gifts.

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Oh dreidel, dreidel, dreidel, I made you out of paper! Here’s another fun way to get the family together this Hanukkah. Play with your plantable dreidels, fill them with gelt, or gift them to friends and family. Best of all—they give back to our Earth all year long. Simply plant them in the ground and wait for them to sprout. You can create your own flower garden from something homemade.

materials • Seed paper (find it on Amazon); regular paper works as well if you don’t wish to plant • Printer (or you can trace it off of your computer) • Scissors • Glue • Pencils (for dreidel stems)

instructions 1. Print or trace your dreidel pattern here. 2. Cut out your flat dreidel image, poke a hole where the black dot is, and fold where the dotted lines are shown. 3. Simply fold in glue tabs and add dabs of glue. Glue your tabs to their neighboring sides and create your 3D dreidel shape.

PLANTABLE SEED PAPER DREIDELS 29 kiwi Winter 2020 | 2021

4. Let your dreidels dry once all sides are glued. Then, lightly poke a hole through the top’s center. 5. Lightly slide a pencil point down into that hole. This will be your dreidel handle to help it spin. 6. Take it a step further and add some color or designs to your crafty dreidel. Have fun playing with the game that gives back! [This story contains an Amazon affiliate link.]

37 kiwi Summer 2018

ASK THE NUTRITION EXPERT Q

Is soy safe for kids? I hear mixed information.

Yes, soybeans and soy products are safe for kids. Contrary to some outdated misinformation recirculating on the internet, soy is not a dangerous food. In fact, a high intake of soy early in life is associated with lower cancer risk later. It also contains isoflavones, a type of plant-based nutrient called a phytonutrient, that gives plant-foods their colors and unique health benefits. Soy protein is rich in high-quality protein, and when fortified, it provides calcium and vitamin D essential for your childrenâ&#x20AC;&#x2122;s growing bones. Plus, soy offers healthy fat, which supports your childâ&#x20AC;&#x2122;s heart health. 31 kiwi Winter 2020 | 2021

Melissa Halas

Why does soy get a bad rap? So why is soy perceived as controversial? It’s because isoflavones act similarly to estrogen in the body. Since they bind to estrogen receptors, it was previously speculated that soy might change the body’s natural hormone levels. However, this is not true. Plant isoflavones can help to balance the body’s naturally produced estrogen stores. They also protect against disease later in life, like cardiovascular disease, dementia, and various cancers. Many soy foods are genetically modified. If you’re concerned about consuming GMO foods, choose soy labeled organic or non-GMO. By substituting soy for some of the animal foods in your diet, you’re helping to decrease your carbon footprint.

How to eat soy foods Incorporating soy into your child’s snacks and meals is a great way to boost their intake of plant-based protein and iron. Soy protein contains all nine essential amino acids the body needs, and it’s rich in the amino acid leucine, which can bolster muscle growth. To reap the most benefits, try giving your child a soy-based snack after exercise or following their big game.

How much soy is okay to eat? Choosing a variety of plant-based proteins ensures you’re getting different color benefits from diverse phytonutrients. So, switch up soy with other beans and lentils. Soy is safe for children of all ages. When it comes to infants, the American Academy of Pediatrics states that it’s safe to introduce soy to infants with baby’s first foods. This may prevent soy allergies from developing. Luckily, most soy allergies usually disappear around the age of seven. Allergic reactions are generally mild and don’t require emergency care. Soy products are abundant in the market: tofu, tempeh, edamame, and soymilk. What’s the difference? Each soy-based product differs in its level of processing. Learn the soy-lingo and be prepared for your next trip to the grocery store. • Edamame: baby soybeans that can be eaten straight from the pod—tasty with soy sauce or your favorite spices • Soy Nuts: roasted mature soybeans with a crunchy texture—sweet and savory mixed with raisins • Soymilk: made from soaked soybeans that have been ground, boiled, and filtered—delicious in

smoothies • Tofu: coagulated soymilk that’s been pressed into blocks of varying textures—yummy breaded as tofu nuggets • Tempeh: a tender product made from ground, fermented, and pressed soybeans—delicious in tacos • Miso: a refrigerated paste made from fermented soybeans—perfect as a warm broth • Soy Sauce: liquid seasoning that’s been extracted from fermented soybeans—offers that umami taste to balance out a dish • Textured Soy Protein: small granules made from protein that have been isolated from soybeans— great for cutting the meat content by half in burger recipes When browsing the freezer aisle, you’ll find that soy is made into just about anything. Chicken, beef, lamb, fish, and cheese—you name it! But, with all of these different adaptations comes significant processing. Out of all the soy products, soy-based meat substitutes go through the most extensive processing. They also have fewer beneficial isoflavones, and generally include extra additives, salt, and sugar. For optimal phytonutrient intake, opt for less processed forms such as tofu, soymilk, tempeh, edamame, and soy nuts, and consume soy “meats” in moderation. It doesn’t mean you can’t enjoy a delicious soy burger or soy bacon (popular at our home), but more often, choose soy closest to nature without a surplus of additives. It can take a while before kids are willing to try a new food. Be patient and use your creativity. There are tons of tasty ways to eat soy with your kids! For tofu newbies, choose extra firm tofu, and crumble into your favorite recipes in place of ground turkey or beef. Edamame (a popular snack in my household) makes an easy and delicious microwavable snack. Try finding it in the freezer aisle.

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.

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PARSNIPS WHY WE LOVE THEM: Parsnips are much more than just a bleached-out carrot. At only 100 calories per cup, they’re a great source of vitamin C, vitamin K, and folate, as well as several other important micronutrients and antioxidants. Plus, they’re loaded with soluble and insoluble fiber, meaning they keep you full for longer.

HOW TO CHOOSE THEM: Most grocery stores will sell parsnips in a bag with up to six parsnips per bag. When selecting parsnips, try to avoid purchasing ones with heavy bruising or deep cuts in them, as this can indicate that they have gone bad.

HOW TO STORE THEM: As a root vegetable, parsnips store best in a high humidity bin in a refrigerator. While they will sometimes last for up to a month in the fridge, they are best when eaten within a week of purchase. Do not store parsnips with apples or pears as those fruits emit natural ethylene gas which causes them to become bitter.

DELICIOUS WAYS TO USE THEM: The best way to cook this crunchy and fibrous root vegetable is to roast or sauté. Parsnips pair well with chicken, are a great addition to any carrot or squash dish, and add a nice sweetness to soups and salads.

TRY THESE KIWI RECIPES

Roasted Parsnips with Rosemary

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