KIWI Summer 2021

The benefits of cooking with kids

BRATING CELE

15 years!

How to ditch diet culture for

INTUITIVE EATING

Barbecue Refresh

3 light and seasonal recipes

Craft Your Way Through Summer with

THINGS FOUND IN NATURE

Moms leading the

CLIMATE FIGHT

SUMMER 2021

kiwimagonline.com momsmeet.com

Copyright ©2021 May Media Group, LLC. All rights reserved.

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 beyondthelunchbox.com

Contents KIWI

Summer 2021

The Anti-Diet

(p. 12)

FEATURES 12 INTUITIVE

EATING FOR FAMILIES How to move away from restrictive diets and listen to your body.

BY JENNA SIMS

24 BARBECUE

KIWI On-The-Go

MAINSTAYS MADE HEALTHIER The benefits of cooking with kids

Cookout with these light and fresh summer dishes.

ATING CELEBR

15 years!

How to ditch diet culture for

INTUITIVE EATING

BY KAREN KELLY

Barbecue Refresh

3 light and seasonal recipes

16 FOUND

IN NATURE SUMMER CRAFTS Three fun projects that bring the great outdoors inside.

BY ELEANOR KING

Craft Your Way Through Summer

31 ASK

THE NUTRITION EXPERT: WHY YOU SHOULD COOK WITH YOUR KIDS

with

THINGS FOUND IN NATURE

Moms leading the

CLIMATE FIGHT

SUMMER 2021

kiwimagonline.com momsmeet.com

Read KIWI magazine anywhere, anytime, on your tablet or mobile device with the Issuu app.

Your guide to safety essentials, how to get started, and more.

BY MELISSA HALAS, MA, RDN, CDE

kiwimagonline.com

2

Old Clothes, New You

Contents KIWI

8

Fresh Summer Meals

24

IN EVERY ISSUE 4 EDITOR’S LETTER 6 BEYOND THE ISSUE 7 KIWI NOW The benefits of cooking with kids

XX WHAT’S HOT AT MOMSMEET.COM XX IN SEASON NOW: CUCUMBERS

XX READING CORNER

BRATING CELE

15 years!

How to ditch diet culture for

INTUITIVE EATING

Barbecue Refresh

3 light and seasonal recipes

Craft Your Way Through Summer with

THINGS FOUND IN NATURE

Moms leading the

CLIMATE FIGHT

SUMMER 2021

kiwimagonline.com momsmeet.com

3 kiwi Summer 2021

ON THE COVER NATURE CRAFTS

XX

HEALTHY COOKOUT RECIPES

XX

COOKING WITH KIDS

XX

SCIENCE MOMS

XX

INTUITIVE EATING

XX

EDITOR’SLETTER

H

PHOTO CREDIT: DANIELLE MCDERMOTT

appy birthday to us! KIWI magazine is turning 15 years old this year. It has been an honor dedicating the last decade and a half to bringing you the latest news on growing families the natural and organic way. Thank you for choosing us to be your partner in parenting. The health and happiness of your families is our number one priority. Join our celebration this September—get the details on page 15.

Summertime is officially here. Whether you spent winter bundled up for outdoor visits with loved ones, trudged your way through virtual school, or dealt with a health or economic hardship, this season is sure to bring hope. Over the last year, we’ve strived to be a resource for our audience during these unprecedented times and will continue to do so.

Our latest issue celebrates summer in the healthiest way possible. “Intuitive Eating for Families” (p. 12) will have you ditching diet culture once and for all, allowing you to instill a healthy relationship with food for your kids. As you gather together, look to our “Barbecue Mainstays Made Healthier” recipe feature for fresh fare (p. 24).

If you want to get your littles to try new foods, get them cooking in the kitchen! Our “Ask the Nutritionist” column (p. 31) covers all the essentials for your budding sous chef.

With fresh produce a plenty, this is a stellar time of year to venture down this culinary path with your kiddos.

What better way to stay well in these warmer months than to spend time outdoors? Our feature, “Found in Nature Summer Crafts” (p. 16) offers up an afternoon of foraging for supplies, followed by a simple craft idea you’ll love completing together.

Don’t miss our virtual event calendar (p. 6), reading roundup (p. 12), the latest sustainability news (p. 8), and so much more!

From all of us at KIWI, we wish you the best summer ever!

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.

August 2–8, 2021

Hot Pins for Summer

LEARN MORE

For the latest crafts, recipes, and parenting advice to fit every season and celebration, be sure to follow KIWI magazine on Pinterest.

A healthy lunch means so much more than just what’s on your plate.

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 KIWI magazine on Pinterest pinterest.com/kiwimag

Let’s party!

KIWI MAGAZINE IS TURNING 15!

Join us for a birthday party filled with giveaways, trivia, and more.

WHEN: 2 p.m. Thursday, September 9, 2021 WHERE: KIWI magazine Facebook

Follow us on Facebook for more details.

Summer Eats Snack and sip your way through those long, hot days!

MANGO + AVOCADO SUMMER SALSA CONNECT WITH US 5 kiwi Summer 2021

KID-FRIENDLY SPARKLING SUMMER “SANGRIA” @KIWImagazine

@KIWImagazine

CREAMY GAZPACHO @KIWImag

@KIWImagazine

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

MOMS MEET FACEBOOK LIVE JUNE 3, 2021 – 2 p.m. EST

Meet the Company Reinventing Non-Dairy Milk Meet the new non-dairy milk on the block: NotMilk from NotCo. Learn what separates NotMilk from other non-dairy milks, discover unique plant-based recipes, and more during this upcoming Facebook Live. Hear from NotCo’s chief marketing officer and mom, Flavia Buchmann, about her transition to veganism, why she loves NotMilk for her family, and exciting future NotCo products.

LEARN MORE 

MOMS MEET FACEBOOK LIVE JUNE 10, 2021 – 2 p.m. EST

Discover an Ocean- and Earth-Friendly Omega-3 Supplement Did you know that thousands of fish are harvested every year to make omega-3 supplements, threatening our ocean’s biodiversity? That’s where Eversea’s Organic Omega-3 Fruit Drops come in. Join us on Facebook Live as we discuss the importance of plant-based omega-3s and why these drops are an eco-friendly and sustainable way to get them!

LEARN MORE 

MOMS MEET FACEBOOK LIVE JUNE 17, 2021 –2 p.m. EST SUMMIT

Why Going Dairy-Free Is Easier Than Ever From cream cheese to pudding, dairy-free alternatives are becoming more widely available.

It’s easier than ever to cut dairy from your diet while still indulging in delicious dairy substitutes. Hear from WayFare Foods founder Kelly Coffin about today’s wide availability of dairy-free alternatives and how a dairy-free diet can be beneficial.

LEARN MORE 

WOW EVENTS AUGUST 2–8, 2021 SUMMIT

KIWI’s Beyond the Lunchbox Digital Conference Save the date for the second annual Beyond the Lunchbox Digital Conference! Discover the big ideas and practical solutions behind sustainability, wellness, nutrition, and kid’s lunch.

LEARN MORE 

kiwimagonline.com

6

Clean Fifteen™

Now KIWI

1. AVOCADOS

9. BROCCOLI

2. SWEET CORN

10. CABBAGE

3. PINEAPPLE

11. KIWI

4. ONIONS

12. CAULIFLOWER

5. PAPAYA

13. MUSHROOMS

6. SWEET PEAS (FROZEN)

14. HONEYDEW MELON

7. EGGPLANT

15. CANTALOUPE

®

What’s New

What’s Hot

What’s Wow

The 2021 EWG Dirty Dozen and Clean Fifteen Recap Every year the Environmental Working Group releases their lists of conventional produce with the most and least amount of pesticide residue. Bell and hot peppers are new to the Dirty Dozen, coming in at number 10, while mustard and collard greens joined kale in the number three spot. While not on the list, a concerning amount of toxic pesticides have been found in citrus fruits. Of the fruits and veggies that made the Dirty Dozen list, many have been found to have multiple harmful pesticides present associated with endocrine disruption, cancer, and other health dangers.

8. ASPARAGUS

Dirty Dozen™ 1. STRAWBERRIES

7. CHERRIES

2. SPINACH

8. PEACHES

3. KALE, COLLARD + MUSTARD GREENS

9. PEARS

4. NECTARINES

10. BELL AND HOT PEPPERS

5. APPLES

11. CELERY

6. GRAPES

12. TOMATOES

Source: Environmental Working Group

7 kiwi Summer 2021

Since March 2020, 27% of parents reported worsening mental health for themselves, and 14% reported worsening behavioral health for their children.

Saving the Planet, One Science-Minded Mom at a Time Moms can do it all—no really, they are a very impressive bunch. This includes the nonpartisan group of scientists and mothers known as Science Moms. With their children, and all children, as their motivation, the group educates other moms on our climate crisis and generates crucial action at a governing level to save our warming planet.

To learn more and join the fight, visit sciencemoms.com.

– American Academy of Pediatrics’ “Well-being of Parents and Children During the COVID-19 Pandemic: A National Survey”

Watch “Why Every Mom Should Be a Climate Champion” from Science Moms at this year’s Moms Meet Virtual WOW Summit

Eco-Fashion Find

Plenty of Adventure Left in Secondhand Clothes

Slim down your carbon footprint and score some deals at the same time with Patagonia’s Worn Wear secondhand online shop. With gear that’s made to last, pick up anything from outerwear and kids clothes to backpacks and trail necessities that may otherwise make their way to a landfill. You can even trade in your own old Patagonia items for store credit. New is not always better and quality is always in fashion.

kiwimagonline.com

8

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 Ambassador at

momsmeet.com APPLY NOW (it’s free!)

Copyright ©2021 May Media Group, LLC. All rights reserved.

momsmeet.com

What’s hot at momsmeet.com!

Check out the latest better-for-you products being tested in the Mom Lab

What else is happening in the Moms Meet Mom Lab?

3 Vitamin-Packed Tropical Treats for Kids

Ew, Germs!! Our Kids Learn About Germs in Virtual Class

6 Easy Ways to Give Your Kids Probiotics Did you know: Having a healthy gut is crucial to a healthy immune system? Carlson Kid's Probiotic Stix are a great way to support your child's gut health in an easy-to-swallow package. Check out these six easy ways to give your kids probiotics.

7 Realistic Wellness Hacks for Busy Moms

Want more? Subscribe to the Moms Meet YouTube channel for the latest videos.

SUBSCRIBE

3 Surprisingly Delicious Ways to Eat Sardines

kiwimagonline.com 10

HEALTHY FAMILIES

READINGCORNER

By Maureen Frost

Marcus Makes a Movie by Kevin Hart

IMAGES: SHUTTERSTOCK

and Geoff Rodkey (Starting at $13.59, Crown Books for Young Readers, Ages 8–12) Teaching our kids to follow their dreams, no matter how big or small, is crucial to helping them conquer their goals. This hilarious and fun read from actor and comedian Kevin Hart follows Marcus as he brings his creative goals to life and teaches your littles that they can, too.

Mud Kitchen Crafts: 60 Awesome Ideas for Epic Outdoor Play by Sophie Pickles (Starting at $21.99, Page Street Publishing, Co., Ages 2–7) Getting your hands dirty has never been so fun with these 60 crafts and activities for your backyard adventures. Just add mud for an afternoon of exploring textures and colors right outside your doors.

Flight of the Puffin by Ann Braden (Starting at $14.97, Penguin Young Readers Group, Ages 9–12)

DREAM BIG &

INSPIRE PLAY Whether your kiddos love to dive into a good book under a shady tree or get their hands dirty playing, there’s something on this list for every summer fun seeker.

11 kiwi Summer 2021

Want to inspire empathy, bravery, and goodwill in your kids? Introduce them to this vibrant story about how a little act of kindness can affect a whole community. This book helps kids understand that they aren’t alone in the world and that together they can make it through hard things.

The Easiest Kids’ Crafts Ever: Cute & Colorful QuickPrep Projects for Busy Families by Jacinta Sagona (Starting at $14.99, Page Street Publishing, Ages 6–12) No need to hit the craft store for these fun activities. Instead you can create hours of enjoyment using materials you already have.

When you want to fill those hot days with screen-free projects, this book will offer you endless ideas and simple how-to guidance.

Intuitive Eating for Families

How to move away from restrictive diets and listen to your body’s natural cues.

by Jenna Sims

Ever heard of the anti-diet? Developed by two dieticians, Evelyn Tribole and Elyse Resch, intuitive eating is an evidence-based, mind-and-body health approach that asks you to tap into your body’s natural ability to alert you to feelings of hunger or satisfaction. While most traditional diets—and to

be clear, intuitive eating isn’t really a diet but a lifestyle—require you to look at food as “good” or “bad,” intuitive eating considers all food as fair game.

Essentially, you eat the foods you want and stop when you’re full.

Intuitive eating also asks people to move away from focusing on their ideal weight and how many calories the latest diet craze tells them to consume; instead, it emphasizes what your body’s cues are telling you it needs to be satisfied—both physically and mentally. For example, when we restrict certain foods, our bodies can trigger intense cravings, which can even lead to binge eating.

In their 1995 book, Intuitive Eating (now in its fourth edition), Tribole and Resch share their 10 principles of this self-care eating framework (as they call it). Since publication there have been more than 100 studies that have verified the positive effects of intuitive eating.

kiwimagonline.com

12

According to the authors, these 10 principles work by: 1. Teaching you to be in tune with the physical sensations from within your body when your biological and psychological needs are met, and 2. Removing the obstacles—which usually come from rules, beliefs, or thoughts—that stop you from being in tune with your body’s needs.

Intuitive Eating Benefits for Children Children have an innate ability to eat intuitively.

Consider infants, for example. Babies have specific cues to alert us when they are hungry, from sucking on their hands and lip smacking to turning toward food with mouths open, and later pointing at or reaching for food. Yet, as children get older, many parents have anxiety over getting their kids to eat enough healthy foods as well as just eating enough, period.

In order to help your kids stay attuned to their natural hunger cues, parents should let go of the stress

Principles of Intuitive Eating 1. Reject the diet mentality 2. Honor your hunger 3. Challenge the food police 4. Make peace with food 5. Respect your fullness 6. Discover the satisfaction factor 7. Honor your feelings without using food 8. Respect your body 9. Exercise – feel the difference 10. Honor your health

13 kiwi Summer 2021

and desire to control, and instead allow your children to make decisions based off of their personal cues.

Keep in mind that this isn’t a green light to let your children eat whatever they want, whenever they want. A parent’s job is to offer a variety of food and the child’s job is to choose how much to eat.

In Kindred Table, author Emily Weeks writes about the positive effect of intuitive eating for families. She explains, “As you learn to eat intuitively, you listen to and reconnect with your body’s hunger and fullness cues, learn to trust yourself to make decisions regarding what or how much to eat, reconnect to your body’s inner voice to determine the right amount of food for you, and practice being more mindful at mealtimes in a safe and supportive environment.”

Getting Started as a Family Plan Your Meals Meal planning is one of the best ways to ensure your family is offered a well-balanced diet. While it’s important to offer nutrient-rich foods such as fruits and vegetables, remember to not obsess over how much healthy food your kids consume. Allow them to eat as much or as little as they choose.

Offer a Variety of Foods At mealtime, consider serving food family-style, so that your kids can choose what they’d like to eat.

Many experts recommend introducing new foods alongside food your children already like. Taste buds can change, and with frequent exposure, both children and adults can learn to like foods that they may not have liked before.

Create a Flexible Routine Children thrive on routines, but with intuitive eating, it’s important to be flexible. Schedule meals and snacks around the same time each day, while recognizing that it’s okay for your child to choose not to eat their snack or to want more food at dinner.

Take Negotiations Off the Table Simply put, don’t bargain with your kids in regard to eating. Saying things like, “take two more bites” or “finish your food or you can’t have dessert” doesn’t allow your child to identify if they’re satisfied or still hungry.

Stop calling foods “good” or “bad” When we put labels on food as “good” and “bad,” we could be making our kids feel like certain foods are off limits, which can then create unhealthy associations with food. Instead, focus on the benefits of the nutrients found in healthy food: improved memory and focus, more energy to play, etc.

Nutritionist” on p. 31 for tips on cooking with kids).

Both are great ways to get your kids involved in making healthy choices.

Refocusing your family’s mindset on what types and how much food to consume will take time. As you make the transition to intuitive eating with your family, give yourselves both time and grace to understand your thoughts (and misconceptions) about food. In her book, Weeks writes the goal of intuitive eating “should be to raise children as competent eaters who can trust themselves with food.”

Learn more about intuitive eating on intuitiveeating.org.

Don’t Skimp on Flavor Food should be enjoyable. Try offering the foods you want your kids to like in a variety of different ways.

For vegetables, some children might prefer to eat it raw, steamed, cooked with butter and salt, or in a casserole.

Recognize Emotional Eating Pay particular attention to signs that you or your kids are eating in response to emotions (boredom, sadness, fill-in-the-blank). Awareness is the first step in helping you find alternative ways to regulate how you’re feeling, without using food.

Make Exercise Fun Make a conscious effort to incorporate exercise into your daily routine. And remember: Just like food should be enjoyed, so too should exercise. Find activities you like to do, whether playing sports, going on hikes, bicycling, or any other activity that gets you to move more.

Get Your Kids Involved Help your kids get hands-on learning experience through gardening and cooking (see “Ask the

kiwimagonline.com kiwimagonline.com

14 14

BRATING CELE

15 years!

Copyright ©2021 May Media Group, LLC. All rights reserved.

Made in Nature

Summer Crafts by eleanor king

Bring the great outdoors inside with these simple and fun crafts inspired by nature.

Materials • Seashells • 7 ½ feet of string or twine • Stick or dowel rod • Drill

Instructions 1. Rinse your shells of any sand or debris and let dry.

2. For adults: If the shells you have collected do not have natural holes in them, use a drill to gently and carefully create a small hole near the top of each shell. (No drill?

No problem! Try using a thumbtack or scissors instead.)

3. Note: The thickness of your string will determine the size of the hole, as you want to make sure the string fits through the hole.

4. Cut your string or twine into four five-foot-long pieces. Tie the first piece of string to your rod.

5. Thread the string through your seashells, going through the front of the shell. Tie a knot after you have threaded the string through at the desired spot for your first shell to hang. (Note: The back of the shell should sit on the knot, so you may need to re-knot it over itself two or three times if the knot is too small to hold the shell up.)

6. Repeat this process until you have reached the end of the string. Tie off the end around the last shell’s hole and trim any excess.

7. Repeat this three more times until you have four hanging strings of seashells.

8. Tie the last piece of string to both ends of the stick or dowel rod to hang.

17 kiwi Summer 2021

Seashell Mobile Add a touch of coastal whimsy to any room with this colorful mobile made from shells collected on those memorable family beach trips.

kiwimagonline.com

18

Flower Print Coasters The abundance of flowers and leaves during the summer makes this print project a breeze. Simply collect a few of your favorites from around the yard or from a park to make these chic coasters.

19 kiwi Summer 2021

Materials • Non-toxic modeling clay (colored clay is optional, but we used gray) • 4–6 flowers, twigs, or leaves • Rolling pin • 3.5 inch round biscuit cutter

Instructions 1. After collecting your desired flowers, twigs, or leaves of choice, clean off any dirt or bugs.

2. On a flat surface, roll out an 8 by 8 inch square of modeling clay, half an inch thick.

3. Take your flowers, twigs, or leaves and lay them out on top of the clay. Roll the rolling pin over them gently, making sure to press into the clay. Remove the flowers, twigs, and leaves using tweezers, your fingers, or pliers, depending on what is easiest.

4. Using a round biscuit cutter, cut out four circles from the clay, making sure to cut all the way through.

5. Remove any excess clay and set the four round coasters out to dry. (Note: this can take up to two days depending on the humidity.)

6. Set out on a table for a chic splash of nature.

kiwimagonline.com

20

Materials • Bundle of sticks and twigs • Empty tuna can • Hot glue gun • Burlap • Twine

Instructions 1. Collect thin twigs and sticks from your yard.

2. Trim to a similar length, about 3–4 inches long.

Save smaller pieces as well.

3. Wash and dry tuna can and remove the wrapper from the outside.

4. For adults: Glue each twig to the outside of the tuna can, one next to each other straight up and down. Use the small pieces of sticks and twigs to fill in any gaps or large spaces between the larger sticks.

5. Once all of the sticks and twigs have been glued to the can, wrap with a piece of burlap and tie off with twine. Depending on the season, you can switch out the twine for colorful ribbon to match other decor.

21 kiwi Summer 2021

Tealight Holders This woodsy craft upcycles empty tuna cans to create tealight holders. Perfect for a small table centerpiece, you can transition these tiny treasures from season to season.

kiwimagonline.com

22

If you love KIWI, you’ll love our newsletters.

cooks Get access to seasonal, family-friendly recipes and tips for healthy, sustainable food.

Keep up with the latest news, information, and products to help you raise a healthy family.

SM, ©2020 May Media Group, LLC. All rights reserved.

SIGN UP NOW

Copyright ©2021 May Media Group, LLC. All rights reserved.

Barbecue Mainstays Made Healthier

By Karen Kelly

As summer heats up, get ready for delicious backyard cookouts with this seasonal salad, grilled-to-perfection chicken, and a decadent homemade dessert.

kiwimagonline.com

24

KIWI recommends ORGANIC ingredients

25 kiwi Summer 2021

V

VG

GF

DF

Tomato and Corn Salad Makes 6 servings

Per Serving: 134 calories, 8 g fat, 3 g protein, 3 g fiber, 17 g carbohydrates, 5 g sugar

Ingredients

Directions

SALAD

1. Heat a nonstick pan over medium-high

1 cup baby kale leaves 3 medium ears corn, cut off the cob 1 cup grape tomatoes, sliced in half 1/4 cup basil Lime wedges (optional) DRESSING

3 Tablespoons olive oil 2 Tablespoons fresh lime juice

heat. Add one tablespoon of olive oil.

Sauté corn for about 5–8 minutes, tossing frequently. Season with salt and pepper.

2. Add all dressing ingredients to a jar with a lid. Shake well.

3. Add baby kale, corn, tomatoes, and basil to a medium-size bowl.

4. Drizzle with dressing and toss well. Serve immediately with lime wedges.

1–2 Tablespoons chopped fresh basil 1 garlic clove, chopped Salt and pepper to taste

kiwimagonline.com

26

GF

DF

Grilled Peruvian Chicken Makes 4 servings

Per Serving: 237 calories, 11 g fat, 28 g protein, 1 g fiber, 10 g carbohydrates, 3 g sugar

Ingredients

Directions

4 skinless chicken breasts

1. Mix all marinade ingredients in a bowl.

MARINADE

2 Tablespoons olive oil 2 Tablespoons lime juice 3 garlic cloves, chopped 2 teaspoons honey 1 teaspoon oregano 2 teaspoons cumin 2 teaspoons paprika 1 teaspoon kosher salt

2. Add chicken to the bowl, cover with plastic wrap, and place in the fridge for 4 hours or overnight.

3. Preheat the grill to medium-high.

4. Grill the chicken on both sides at a higher temperature. Once you have good grill marks, lower the temperature and move to a cooler area and cook through until a thermometer inserted into the middle comes to 165 degrees.

5. Serve with rice, noodles, or polenta.

27 kiwi Summer 2021

kiwimagonline.com

28

29 kiwi Summer 2021

VG

GF

Strawberry Ice Cream Makes 6 servings

Per Serving: 428 calories, 23 g fat, 7 g protein, 50 g carbohydrates, 46 g sugar

Ingredients

Directions

16 oz frozen strawberries, thawed for 15–20 minutes

1. In a medium-size bowl, place thawed

1 14 ounce can sweetened condensed milk 2 cups whipping cream 1/2 cup mini chocolate chips

berries and mash well with a meat mallet.

Add condensed milk and stir well.

2. Using a stand mixer with the whisk

attachment, whip the heavy cream until stiff peaks form.

3. Add the whipped cream to the strawberry

mixture in three batches, folding it in each time. Add chocolate chips and fold in gently.

4. Transfer to an airtight container or a loaf pan covered with plastic wrap. Freeze overnight.

kiwimagonline.com

30

ASK THE NUTRITION EXPERT Q

I hear cooking with your kids helps them try new foods, but I don’t know where to start and it’s overwhelming.

Guy Fieri, a highly recognized chef, emphasizes that “cooking with kids is not just about ingredients, recipes, and cooking. It’s about harnessing imagination, empowerment, and creativity.”

While I may not be a restaurateur, as a registered dietitian, I can vouch that there are tons of benefits that come from cooking with your little ones. From family bonding to fostering creativity to practicing math skills, cooking is an interactive way to improve your child’s confidence and get familiar with foods. Plus, cooking with your youngster encourages them to try new ingredients, diversifying their palates and helping them become more adventurous eaters. While the process can be overwhelming at first, these must-know tips will help you get the kitchen party started.

31 kiwi Summer 2021

Melissa Halas

Safety First!

For any parent, safety is the most critical factor when involving their child in the kitchen. Here are some tips to keep in mind when your sous chef is on duty: • Always supervise the stove when it’s in use.

• Do not leave your child solo in the kitchen.

• Practice proper food safety.

• Keep sharp objects and appliances out of reach.

• Make sure all kitchen tasks that your kid is involved with are developmentally appropriate.

As both the head and sous chef become more comfortable, you can expand responsibilities to setting the table, cracking eggs, and doing simple measurements.

Set your child up for success by building confidence in the kitchen to foster a positive relationship with food and mealtime, and you’ll see new skills unfold overtime.

My mom teaches each grandchild how to make an omelet. As they grow, their taste buds and skill sets expand. You can taste and see how the omelets improve over time with more veggies, new herbs, and various cheese types. Create your family traditions, and soon your kids will be cooking for you!

Ask Where Help Is Wanted

Patience Is Key

Which meal-prep task does your little helper naturally gravitate toward? After all, putting a balanced dish together takes more than simply cooking. It first requires selecting a recipe, going to the grocery store, and prepping the ingredients. Guide your children toward success. For example, when choosing a recipe, make sure the main ingredients are foods they like and the new ingredients are accents. This will help increase the likelihood of them trying and enjoying it. When heading off to buy the ingredients, serve a healthy balanced snack, so you’re not battling with impulse purchases due to hunger.

When preparing to cook, first get all the ingredients out, then measure them together. This avoids the stress of scrambling to find a timely ingredient and teaches your child steps and organization.

When trying to integrate your youngster into the kitchen, walk them through the process and see which step intrigues them the most. Perhaps your child wants to help pick out the produce at the grocery store or farmers market. Or they might prefer to help wash the produce—building food familiarity through feel and touch. So, even if your child is not immediately drawn to the cooking process, don’t worry! Your kiddo is still building on their skill set by getting exposed to different foods, where they come from, and how to manipulate each ingredient—ultimately making them more likely to try it once it’s on the table.

Cooking with your youngsters can be overwhelming.

It’s best not to involve them on a day where you are rushing to put dinner on the table or have a household of hangry eaters. As parents, you don’t want this activity to add to your stress. Instead, opt for a time when the house is typically in slow mode or when you have extra time available for the cooking process.

The kitchen should be a positive environment for your child to create happy memories, develop lifelong skills, and nurture a possible newfound passion. Cooking under stress and getting frustrated with your sous chef will definitely not help dinnertime cooperation, willingness to try new foods, or anyone’s mood. Remember, kids aren’t adults, and their attention span wavers from day to day, much like their appetite or willingness to try something new. Celebrate all wins, from your child getting to push the blender switch (then leaving to play with toys) or staying involved until the meal is in the oven. It all counts toward cooking!

Every adult who loves to cook reminisces about the moments spent in the kitchen with their parents or grandparents. While getting your kiddo involved in the cooking process can awaken their inner-adventurous eater, it also provides them with snack and mealtime independence and memories that will last forever. While it may be a stressful process at first, enjoy the moment.

And, don’t forget to kiss the cook!

Keep It Simple

Do you want your nutrition question answered? Email: info@kiwimagonline.com

Remember, the goal is to try new foods and gain more independence, not necessarily create a Michelinstarred chef. Start small with tasks such as rinsing and scrubbing produce, adding ingredients to mixing bowls, stirring, cutting herbs with kitchen scissors, and pouring with assistance.

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.

kiwimagonline.com

32

  

FOUNDER, CEO, AND PUBLISHER

MAXINE WOLF

EDITORIAL DIRECTOR

MAUREEN FROST ART DIRECTOR

DANIELLE MCDERMOTT CONTRIBUTING WRITERS

Jenna Sims Eleanor King Karen Kelly Melissa Halas

ADVERTISING SALES DIRECTOR OF SALES, DIGITAL MEDIA

Mitch Plotnick mplotnick@maymediagroup. com 856-753-3800 x106

SENIOR ACCOUNT DIRECTOR

Lorrie Allen lallen@maymediagroup.com 856-753-3800 x220

DIRECTOR, WESTERN SALES

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

WESTERN ACCOUNT MANAGER

Erin McCoy emccoy@maymediagroup.com 310-400-2639

MAY MEDIA GROUP EXECUTIVE VICE PRESIDENT

PROJECT MANAGER

DIRECTOR OF CONSUMER INSIGHTS

SOCIAL MEDIA MANAGER

Annie Douglass

Amy Smith

Lindsey Tillotson Eleanor King

MARKETING ASSISTANT

Katie Walker

WEB DEVELOPER

Caitlin Ciance

SENIOR PROJECT MANAGER

Chrissy Kissinger

INSPIRATION Maylee Wolf, Ella, Connor, and Olivia Douglass, Olivia and Owen Kissinger, Declan and Delaney Frost, Adelyn Ciance, Karizma, Zion, Kiara, and Judah Walker, Lexi and Chloe Smith, Isabella, Gabriella, Michael, and Marcus Sims, 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.

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

Chiropractor in Glen Cove, NY

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

Drew Ramsey, M.D.

NUTRITION

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

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

Jess Kolko, RD, LD

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

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 ©2021 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

CUCUMBER WHY WE LOVE THEM: Cucumbers are a crunchy and refreshing summer vegetable packed with vitamins, minerals, and antioxidants. One of their many benefits is boosting hydration, which is important on hot summer days. Plus, the low calorie count and healthy fiber makes these a perfect snacking option.

HOW TO CHOOSE THEM: Look for firm cucumbers without soft spots, brown blemishes, or wrinkled ends.

Depending on the variety, a ripe cucumber should be a vibrant green color without much yellow. They should not be slimy or sticky to the touch.

HOW TO STORE THEM: Wash and dry cucumbers before storing them. They should not be kept in a moist environment, and need to be dried thoroughly. Once they are totally dry, wrap them in a tea towel, and place in an open bag in the fridge. Keep the bag in the warmest part of the fridge, as cucumbers are sensitive to temperatures below 50ºF and can become soft and soggy.

DELICIOUS WAYS TO USE THEM: There are a number of ways to eat cucumbers. Since they have a high water content, eating them raw is the best way to incorporate them into meals and snacks. They can be cut into rounds to dip in hummus, added to salads and slaws, and even made into a cool, refreshing soup!

TRY THESE KIWI RECIPES

Cucumber Soup

Summer Farro Salad

Pear, Cucumber, and Sesame Slaw

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

35