Category — Foodwise

Fact: Everything tastes better with frosting. You really can’t argue with this. Take your average cake: You’ve got a yellow, ho-hum cake that’s vaguely, ambiguously sweet, certainly nothing to write home about, a take it or leave it situation, really. But add frosting and wow! No way are you going to leave it.

In celebration of frosting, check out this recipe for a ridiculously good buttercream frosting, er, cake. It’s a cake recipe with frosting (or should I say, frosting recipe with cake?), from the new cookbook Sweet Vegan: A Collection of All Vegan, Some Gluten-Free, and a Few Raw Desserts by Emily Mainquist. Not only does a portion of the book’s proceeds go the farm animal protection agency Farm Sanctuary, but 24 of the recipes in the book call for frosting (yes, I counted). Sweet.

Gluten-Free Raspberry Buttercream Cake

(Serves 8 to 10)

Cake

1 cup butter substitute, at room temperature

1½ cups evaporated cane juice

2 teaspoons vanilla extract

3 cups Gluten-Free Flour Mix*

4 teaspoons baking powder

6 teaspoons egg replacer, whisked with 8 tablespoons warm water

1 cup soymilk

1 tablespoon white vinegar

1 cup raspberries

*Gluten-Free Flour Mix

(Makes 3 cups)

2 cups white rice flour

2/3 cup potato starch

1/3 cup tapioca starch

1½ teaspoons xanthan gum

Combine all the ingredients and store in an airtight container in the refrigerator for up to 90 days.

Buttercream

1 cup butter substitute, at room temperature

3 cups organic powdered sugar

1 teaspoon vanilla extract

2 tablespoons water, optional

1.     Preheat the oven to 350°F. Grease and flour three 9-inch baking pans.

2.     First make the cake: Using a stand mixer, beat the butter substitute, cane juice, and vanilla extract at medium speed until combined. Stop and scrape down the sides of bowl, then turn the mixer to high speed and whip until light and fluffy, about 2 minutes.

3.     Mix the flour and baking powder in a small bowl. In a separate bowl, mix the egg replacer, soymilk, and vinegar. Alternate adding the dry and wet ingredients to the mixer bowl, starting and ending with the dry ingredients. After each addition, beat for 10 seconds at low speed, then stop and scrape down the sides of the bowl, making sure that all the butter substitute is incorporated.

4.     Cut the raspberries into quarters and gently fold into the batter. Pour the batter into the prepared baking pans.

5.     Bake the cake for 22 to 25 minutes, or until a toothpick inserted in the center of the cake comes out clean. Cool the pans on wire racks for 10 minutes, then flip the pans over to release the cakes. Cool for another 30 minutes.

6.     Meanwhile, make the buttercream: Using a stand mixer, beat the butter substitute until smooth. Stop and scrape down the sides and bottom of the bowl. Add the powered sugar 1 cup at a time, mixing on low speed after each addition until well combined. Add the vanilla extract and whip for 1 minute at high speed. If the frosting is too thick to spread, add the water 1 tablespoon at a time. Whip an additional 2 minutes until light and fluffy.

–Amy, articles editor

Good news for parents whose child has been diagnosed with attention deficit hyperactivity disorder (ADHD): a few dietary changes might help to reduce their symptoms, according to a recent study from the ADHD Research Centre in the Netherlands. A restricted elimination diet can work, researchers say, because they believe ADHD symptoms in some children might be affected by eating specific foods.

Researchers recruited 100 children from Belgium and the Netherlands between the ages of 4 and 8 who had been diagnosed with ADHD and divided them into two groups. One group was placed on the restrictive elimination diet, and parents of the rest of the kids were simply told to feed their children a healthy diet.

The “few foods diet,” included mainly rice, white meat such as turkey, water, and some fruits and vegetables that are generally considered hypoallergenic, like pears and carrots. Foods such as wheat, tomatoes, oranges, eggs, and dairy products were eliminated, as they are often linked with allergies or food intolerances.

After five weeks, children who reacted well to the restricted diet entered a second phase of the study where different foods were slowly introduced to see if the children’s symptoms worsened. Amazingly, 64 percent of the children on the restricted diet in the first phase exhibited fewer ADHD symptoms than kids who didn’t eat the restricted diet. When elimination foods were reintroduced, the symptoms returned.

The news may come as a relief for parents who would like to avoid the many possible side effects associated with common stimulant drugs used to treat ADHD—like sleeplessness, headaches, decreased appetite, and even depression. The study indicates that up to two-thirds—or 2 of the 3 million children currently medicated for ADHD—may not need medication at all, says its lead author, Lidy Pelsser, PhD, of the ADHD Centre in the Netherlands. “If a child is diagnosed ADHD, we should say, ‘OK, we have got those symptoms, now let’s start looking for a cause,’” Pelsser said in an interview with National Public Radio. “With all children, we should start with diet research.”

However, the study has been met with some criticism: Some say a period of five weeks isn’t long enough to determine whether or not the elimination diet reduces symptoms long-term. Conversely, following such a strict diet for more than five weeks could lead to bigger health problems, like malnutrition. Some experts are also skeptical of how realistic it would be for parents to enforce such a regimented diet, especially on older children.

Still, parents who are reluctant to put their kids on medication might find the prospect of an elimination diet appealing. If you think dietary changes might enable your child to go off her ADHD meds, consider keeping a diary tracking her daily food intake and behavior to see if you notice any particular patterns, like irritability after drinking milk. Then, talk with your child’s doctor about whether gradually eliminating certain foods might work for your family.

-Dana, KIWI Intern

April is here, once again marking the return of Autism Awareness Month. This month will be filled with numerous events reminding us that the autism is still more prevalent than ever, and that more families are still struggling with what’s frustratingly termed “the mystery of autism.” To these families, autism is something they live with every day, not just one month a year, of course—but the increased focus is important.

Unfortunately, over the years I’ve been taking care of families with autistic children, several trends have gone in the wrong direction. First and foremost, more and more children are diagnosed every year. It’s now estimated that, in my home state of New Jersey, one in sixty boys is diagnosed with an autism spectrum disorder. And we still have no conclusive idea why. Yes, we have a growing amount of research elucidating the various environmental triggers that, under the wrong genomic influence and predisposition, lead to a biological unraveling presenting as a complex neurodevelopmental, gastrointestinal, and immunological disorder. That’s a mouthful, but at least we are starting to accept that autism is not simply a brain disorder. As neurologist Dr. Martha Herbert has noted, “The brain is downstream,” meaning that what we see—the impairment of communication, behavior, and social skills—is the result of many of other physiological processes going awry. This view of autism is encouraging in that it provides new avenues for evaluation, treatment, and—the holy grail—prevention. Yet, I must say, the pace of treatment developments has been excruciatingly slow. Parents often turn to alternative therapies (over 90% in one study I co-authored) because they are so frustrated by the lack of progress they perceive while devoting hours and hours to conventional therapies. Don’t misunderstand me—I definitely believe in mainstream therapies (speech, occupational, and physical therapies; behavioral therapies including but not limited to applied behavioral analysis or ABA). But these therapies do not always adequately address many of the important functional impairments, like sleep and gastrointestinal problems, common in autistic children. I have found that an evidence-based integrative approach is most effective in helping these families and children evaluate root causes and coordinate the comprehensive multi-system care needed.

More and more children will soon be teenagers and then adults with autism. Our society has never witnessed anything like this, and the emotional and economic impact due to educational and medical needs will soon force us to develop a more effective plan to hopefully stem the tide of new diagnoses. I urge you to take some time, especially this month, to think about how we can work together to make this a reality.

–Dr. Lawrence Rosen, KIWI columnist

KIWI’s April/May issue includes some new cookbooks that have us excited to get cooking this spring—even me, an instant food queen. One of those cookbooks features mouth-watering photos with even tastier recipes that are all animal-friendly: Sweet Vegan: A Collection of All Vegan, Some Gluten-Free, and a Few Raw Desserts by Emily Mainquist. Plus, the author is donating a percentage of the cookbook’s proceeds to Farm Sanctuary, a farm animal protection organization.

A recipe that looks good, feels good, and tastes good? Sign me up! Enjoy this yummy zucchini bread recipe.

Gluten-Free Chocolate-Chip Zucchini Bread Squares

Serves 8

4 tablespoons butter substitute, at room temperature

2/3 cup dark brown sugar

1 teaspoon vanilla extract

1 cup Gluten-Free Flour Mix*

1 teaspoon baking soda

½ teaspoon salt

1 teaspoon cinnamon

½ cup chopped walnuts

1 cup finely shredded zucchini, drained

1½ teaspoons egg replacer, whisked with 2 tablespoons warm water

½ cup gluten-free chocolate chips

*Gluten-Free Flour Mix

(Makes 3 Cups)

2 cups white rice flour

2/3 cup potato starch

1/3 cup tapioca starch

1½ teaspoons xanthan gum

Combine all the ingredients and store in an airtight container in the refrigerator for up to 90 days.

1. Preheat the oven to 350°F. Grease and flour an 8 x 8-inch baking pan.
2. In a stand mixer, beat the butter substitute with the brown sugar and vanilla extract until light and fluffy, about 2 minutes on medium speed. Stop and scrape down the sides of bowl then add the flour, baking soda, salt, cinnamon, walnuts, and zucchini. Mix on medium speed for 30 seconds. Stop and scrape down the sides of bowl. Add the egg replacer mixture and chocolate chips and mix for another 30 seconds.
3. Spread the batter onto the prepared baking pan. Bake for 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Cool on a wire rack at least 1 hour before cutting into squares.

–Amy, articles editor

Every afternoon at 3:00 on the dot, I have a battle with myself. I think of it as “Sane Self vs. Snack Time Self.” It doesn’t matter if I’ve had a lunch big enough for a family of four and am therefore not the slightest bit hungry. And it doesn’t matter if I’ve already spent the day indulging my insistent sweet tooth. Nope. Once 3:00 hits, I WANT SOMETHING SWEET. No exceptions.

3:00 pm on any given day:

Sane Self: Snap out of it! Remember the 12-inch veggie and cheese sub you ate half an hour ago—there is no possible way you’re hungry!

Snack Time Self: But that sub wasn’t exactly sweet, now was it? You need something seriously sweet.

Sane Self: You have a cupcake waiting for you at home; only a couple hours from now you’ll be sitting down with forkfuls of frosting. Get ahold of yourself!

Snack Time Self: But that’s hours away…you need something now. Something chocolaty!

Sane Self: Great, now you’ve brought up chocolate—that’s fighting dirty. Okay fine, we’re going to have to be logical about this. Number 1: Sure, you can march downstairs and buy a candy bar from the convenience store, but chances are, it won’t be fair trade chocolate—you won’t exactly enjoy that mouthful of guilt!

Snack Time Self: Mmm, a whole mouthful of chocolate. Remember when you fit two jumbo-sized peanut butter cups in your mouth at the same time—that was awesome!

Sane Self: Number 2: And that convenient chocolate downstairs won’t be organic, now will it? Remember where you work!

Snack Time Self: But you’ve been working so hard today…a little chocolaty goodness won’t hurt anyone…

Sane Self: Ahem. Are you not a former vegan and current vegetarian? Think of the cows! Don’t make me moo at you!

Snack Time Self: Let’s go downstairs just to stretch our legs. And maybe, just while we happen to be down there, we could stop at the store—

Sane Self: MOO!!

It’s not a pretty sight, clearly. What goes on in my tiny little brain every 3:00 is something no one should have to listen to, myself included. Which is why I have fantastic news: I’ve found a solution for silencing the mooing brain clutter! It’s a miracle really, angelic almost.

Introducing Angell organic candy bars. I’ll admit that when samples arrived at our office, I was skeptical. Not only must a bar meet the demands of Sane Self vs. Snack Time Self, but I’ve been burned by samples before (I still shudder at the chocolate cookie that was like biting into a decidedly unappealing piece of chalk, and don’t even get me started on the kale + chocolate combo—oh, the horror!). But never one to back down from a challenge, I gave this chocolate a look:

√ USDA organic

√ Fair Trade Certified

√ No preservatives

√ No artificial colors or flavors

√ No GMOs

Plus, the company is a member of 1% For The Planet, a group of companies who acknowledge that businesses inevitably have some kind of negative effect on the environment, and they therefore donate 1 percent of their gross sales to help mitigate those consequences.

Sounds promising, but what about the taste? First, I sampled a Snow Angell, a white chocolate bar with a coconut center. Then I had KIWI’s Editorial Director Sarah Smith eat an Angell Crisp, a milk chocolate bar with a crispy creamy center. And finally, always willing to go that extra mile for editorial purposes, I downed a Dark Angell, a dark chocolate bar with a cocoa and almond center. The resounding verdict: Absolutely delicious. And absolutely guilt free (They’re all under 200 calories, too! Well, not if you eat a couple of them. Ahem.), or at least there’s no need to moo at yourself. To learn more, head to angellbar.com.

–Amy, articles editor

As most people who know me could tell you, I’m a pretty big fan of Diet Coke. And by fan, I mean full-fledged addict. However, due to the possible risks some researchers associate with artificial sweeteners, as well as diet soda’s high sodium content, I’ve always suspected that it probably wasn’t the best thing to consume in large quantities. So I’ve made numerous attempts over the years to cut back or quit, with some success (one time I stopped drinking it for close to a year!), but I always wind up falling off the wagon eventually; all it takes is one sip to get right back into a three-can-a-day habit. However, a recent study might have finally found the research necessary to convince me to quit for good.

Adults who drank diet soda every day have a 61 percent higher risk for heart attack and stroke compared to those who avoided diet drinks altogether, finds new research by Hannah Gardener, an epidemiologist at the University of Miami Miller School of Medicine. Gardener followed over 2,500 New Yorkers for nine years, and kept tabs on their diets, exercise, and cigarette and alcohol consumption. Subjects were also given physical check-ups to measure other factors that could increase their risk for heart attack and stroke, like high cholesterol and high blood pressure. Still, the risks associated with diet sodas existed even when these factors were taken into account. There was no increased risk in regular soda drinkers.

Researchers aren’t sure yet whether this means there’s actually something in diet soda that could cause clogged arteries, which can lead to heart attacks and strokes. The increased risk could stem from people replacing calories saved from drinking diet sodas with fattier, less-healthy choices, Gardener said at the American Stroke Association’s International Stroke Conference last month.

And nobody’s suggesting people cut out diet soda just yet. “I don’t think that anyone should be changing their behaviors based on one study,” she said. “Hopefully this will motivate other researchers to do more studies.” Though that may come as a relief for addicts like myself, Gardener’s research does serve as a reminder that it wouldn’t hurt to try cutting back on that Magical Elixir of Life, as I like to call it. So back on the wagon I go… Again.

-Dana, KIWI Intern

Photo: Kelly Angeline Photography

A little less than a year ago, Michelle Obama created the Chefs Move to Schools. Launched on the White House lawn, the program pairs individual chefs and schools with the intent that these chefs will help improve the state of the school’s food and nutrition education. After I attended the launch with 700 plus other chefs, my organization, Purple Asparagus, partnered with Healthy Schools Campaign to organize the largest single coordinated response to Mrs. Obama’s call to action.  On a single October morning, approximately 75 chefs visited Chicago Public Schools armed with bagfuls of vegetables and a curriculum that I wrote entitled “Little Pea’s Dessert.”

Little Pea, a children’s book by Amy Krouse Rosenthal, is a story of a happy little pea. He loves going to school, playing with his friends, and when his dad, Papa Pea, comes home and flings him high in the air from a spoon. But there is one thing that Little Pea does not like and that’s his dinner. Every night, Little Pea has to eat candy for dinner. If he eats three bites of his dinner, he can have dessert: spinach!

After reading Little Pea, we asked each of the chefs to organize a vegetable tasting. See, kids don’t need much encouragement to eat sweet things, so a fruit smoothie or a fruit, yogurt, and granola cup may seem like good options for cooking with kids, since they don’t take much effort to introduce. We asked the chefs to challenge themselves and the kids. Some prepared a salad with their class; one even staged a scene from Little Pea using vegetables! Being in the midst of harvest season, I went for straight-up veggie tasting, bringing the freshest and best produce from my favorite farmers’ market, Green City Market. One class of third graders and one of kindergarteners learned about and tasted veggies such as cucumbers and broccoflower.

Our second Chef in the Classroom day (part of the Chefs Move to Schools Chicago initiative) will take place on April 5. Given that the farmers’ markets will have far less available for purchase, I’m selecting a smaller assortment of vegetables and helping each of the kids make a yogurt sauce, which can be used as either a dip or a dressing.  This is a pretty simple “cooking” project that can be done in the classroom by chefs and teachers alike and gets kids excited about trying new vegetables.

• Give each kid 2 sturdy plates, a sturdy plastic knife, a small bowl, and a fork (we have reusable kid size utensils for this purpose)
• Introduce vegetables one by one, explaining how each is grown, what nutrients they contain and providing some fun facts about each (these facts can be found in on the Internet, just type in the name of the veggie and “fun facts”)
• Give each child a piece of the vegetable and, if appropriate, ask them to cut it into smaller pieces on one of the plates
• Ask them to try a bite and reserve the remainder of their vegetables on the second plate until they’ve made their dip/dressing
• Once the veggie tasting is done, scoop 2 tablespoons of plain low fat yogurt into each bowl. Add ½ teaspoon each of finely chopped green onion and canola oil mayonnaise
• Hand each child a small leaf each of parsley and basil. Ask them to tear the leaves into small pieces and add to the yogurt bowl
• Pass around a small bowl of kosher salt and ask each child to take a very small “kid-sized” pinch to add to their bowl
• Ask each child to stir the dip/dressing with their fork or a carrot stick
• Enjoy as a dip or dressing for the reserved veggies

—Guest blogger Melissa Graham, founder of Purple Asparagus and blogger at Little Locavores.

Natural Products Expo, part 2: Eating healthy and yummy

Do you eat healthier now that you have kids? About half of parents say they do, says a national study (conducted for CLIF Kid—they told me about it at the Natural Products Expo last week). But only 15% say their kids are healthy eaters! Does that sound like your family?

Good news, moms and dads trying to find tasty, healthy food to serve. I came across a few particularly delicious items at the Natural Products Expo; these are all new, so if you can’t find them yet, don’t worry—they’re coming!

CLIF Kid Zbar Crispy Rice An organic, whole grain take on that kid-favorite (a crispy rice bar). It has protein and fiber, and contains less-processed sugar than most packaged kid treats. Wisely, in my opinion, two of the three have chocolate. Perfect for a lunch box or after school snack. Look for them on store shelves soon!

Amy’s Gluten Free Burritos Wholesome, easy—and totally yummy. The tortillas have great texture, and the fillings taste like homemade. There’s one with beans and cheese, and one that’s dairy-free. (And by the way, Amy’s is coming out with candy later this year—it’s not exactly a health food, but it’s made with high-quality, responsible ingredients and It. Is. Good.)

Green Valley Organics sour cream I thought I knew what sour cream tasted like, but I was wrong. Organic sour cream from this family-owned dairy is deliciously creamy and has just the right amount of tanginess and sweetness. And believe it or not, it’s lactose-free, too. Your nachos will never be the same. If you can’t wait until June when it comes out, try Redwood Hill Farm‘s goat yogurt while you wait (they’ve owned goats for decades; the cows who provide the milk for the sour cream are a more recent addition to the family). Yum! Thanks, goats!

—Sarah, editorial director

I’m not a big spender. Okay, I’m cheap. Spending money, particularly on myself, is something that’s always been a bit of a struggle, a struggle I know I share with a lot of people. Even when I have a gift card—something intended to be spent on myself—I often take so long deliberating about what to buy, that the card ends up expiring before I buy anything.

Not this time, I promised myself. I have a $100 Visa gift card I’d gotten for Christmas, and I was going to use it. Today! And I found just the thing to indulge in. A spa day? Dinner out? A new pair of shoes? Nope, bedding. Not terribly exciting, I know. But it isn’t just any bedding—we’re talking a gorgeous duvet cover and pillow shams. Usually costing twice as much, this beauty isn’t just a bargain, it’s gorgeous, too. Picture lush chrysanthemums and butterflies printed in warm shades of red, blue, green and yellow on a background of smooth ivory. Stunning! How could I resist?

I was all set to click “Process Payment” when I saw something that moved me to tears, a lot of tears. And I’m not a crier. The disaster in Japan is heartbreaking, no question, but as the days of news reports filled with incomprehensible statistics and nuclear threats have gone on, I’ve found myself almost becoming desensitized to it, an unfortunate reality as time and distance grow between something traumatic and the everyday. But sometimes, something happens—like today—that  makes the past event even more real, even more present, and even more moving than I can say.

I came across a video of a dog taken after the tsunami in Japan, posted on Yahoo news. You can link to it here but please be warned, it’s utterly heartbreaking. The footage is of a dog who’s shivering, dirty, and disoriented from the tsunami, but who is refusing to leave another dog lying near him on the ground, badly injured. The story has a happy ending—the dogs have reportedly been rescued and are doing well—but it’s an all-too vivid reminder of the bleak reality facing the thousands of animals left behind in the wake of the disaster. And it breaks my heart.

Fortunately, there are organizations fighting to help these animals, organizations such as World Vets, an international nonprofit that provides veterinary aid around the globe. Aid to animals just like the scared, shivering dog in the video. World Vets is currently readying supplies to send to Japan, as well as preparing to deploy a first-responder team to carry out an “on the ground” assessment and provide initial aid. And donations are urgently needed to coordinate help for these animals. Any amount will help. Any amount, including a Christmas Visa gift card that couldn’t have been better spent.

For more information on how to help the animals in Japan, please go to worldvets.org.

–Amy, articles editor

Coffee and I are in a constant battle—while my brain is always telling me I should cut back, every morning I find myself desperate for a second cup before I’m even through with my first. Turns out my love of the bean might not be as bad for me as I thought, since recent studies show that coffee actually provides a variety of health benefits, including a reduced risk of stroke and diabetes.

Though coffee-drinking has long been considered an unhealthy habit that can lead to various health problems including cancer and heart disease, one recent study actually found the opposite to be true: Swedish researchers followed the diets of nearly 35,000 women ages 49 to 83 for 10 years. They found that the women who drank at least one cup of coffee per day were about a quarter less likely to have a stroke than women who drank less coffee or none at all.

That’s not the only health benefit coffee’s been linked to: researchers at the Harvard School of Public Health discovered a connection between coffee consumption and a lowered diabetes risk. The study found that people who drank three to four cups of coffee a day were 20 percent less likely to develop type 2 diabetes, and people who drank five or more cups were 30 percent less likely. Decaf coffee was also found to be beneficial, but it’s effects were weaker—it’s thought that caffeine may lower blood sugar levels by driving sugar from the bloodstream into muscles.  Other studies have shown that coffee may help treat memory loss and reduce the risk of certain cancers. It’s even been shown to increase endurance and ease muscle soreness.

Though no one still really knows why coffee offers these benefits, Swedish researchers in the stroke study speculate that antioxidants found in coffee reduce inflammation –which is known to damage cells in our bodies and can lead to a variety of chronic diseases and conditions—and improve insulin resistance, both of which are risk factors of stroke and diabetes.

As many health benefits as coffee may provide, it’s still recommended only in moderation. While drinking five cups a day might reduce your risk of developing type 2 diabetes, the caffeine in all that java can still contribute to insomnia, increased heart rate, and headaches, while high levels of acidity could cause indigestion. But that doesn’t mean you have to give it up entirely—just stick to consuming no more than 300 mg of caffeine a day, which is about three cups of brewed coffee. With all these potential perks , it looks like I might be having that second cup of coffee after all.

-Dana, KIWI Intern

The view of downtown Austin from Mount Bonnell

Austin, Texas is a unique and exciting place. It’s got all the amenities of a big city—tons of live music, museums of all sorts, cultural events occurring nearly every weekend, and lots of delicious food—while still managing to offer plenty of natural space, including parks, hiking and biking trails, natural springs, and even rock climbing walls. What’s more, you don’t have to drive far outside of town to experience some of the other great things about central Texas, like natural caves, quaint Southwestern towns, and tons of rolling hills.

When I moved here a year and a half ago, I wanted to see everything—and I did. One weekend, we went to the annual hot sauce festival. The next weekend, a new friend took me to a hidden natural spring. I’ve browsed through all the stores on bustling South Congress, rode my bike around the eight-mile path next to Town Lake, and have eaten at plenty of Austin’s famous food trucks. But after about a year, I thought I’d seen it all, and started scaling back on my adventures. Getting lunch at my usual spot and taking the dog to the usual park was about as busy as I felt like being—which was fine—but then it started to get boring.

Though I thought I’d seen almost all of Austin, I’d never been to Mount Bonnell, the highest spot in the city. At about 800 feet, it’s hardly a mountain, but from the top you can see almost the entire town, including the University of Texas football stadium and clock tower that are both within a mile of my apartment building. This weekend, my husband and I packed a lunch, headed out, and made the quick climb up. The sun was warm and the sky was completely clear, and we sat around, marveling at the view until our dog finally decided she was bored and wanted to go home. (We later found out that there’s a peacock preserve right nearby, which we plan to check out next weekend!)

If my story has you excited about a family vacation to Austin, that’s great! But I’m also hoping that it got you thinking about all the opportunities to explore your town. When I lived near Philadelphia, I never bothered going to the zoo or to see the Liberty Bell, because in my mind, that’s what tourists did. But why shouldn’t I check it out? Certainly, I wouldn’t have any less fun than a visitor from Minnesota—and that fun would cost a lot less, since I wouldn’t have to buy a plane ticket or stay at a hotel.

As schools across the country begin to let out for spring breaks, think about how your family can be hometown tourists. What are some of the must-see attractions in your area that you’ve simply never bothered to see? Make a list with your kids—and start checking off the items.

-Marygrace, staff writer

My visit to the Natural Products Expo, part 1: Cardboard packaging is all the rage.

It probably won’t surprise you that natural-minded companies try to avoid wastefulness in their product packaging more than conventional brands. Just flip over the box of some of your favorite products and you’ll see phrases like “Made from 100% Recycled Paper” and “Certified Renewable Energy.” (And if you don’t see something like that? Look for an 800 number and call them! So many companies I met at the Natural Products Expo confirmed how seriously they take the calls and emails they get from you moms.)

Here are two things that usually come packaged in plastic that are getting a paper makeover:

• Laundry detergent. Seventh Generation now makes this strange-yet-strangely-appealing cardboard “bottle.” The outer shell is made of 100 percent recycled cardboard and newspaper; there’s a recyclable plastic bag inside, which uses 66 percent less plastic than those big bottles. Look for it in stores at the end of March.

• Water. H20’s natural spring water doesn’t come in an ocean-clogging, toxin-containing plastic bottle. It comes in a BPA-free, recyclable cardboard box. Like a juice box, but bigger, and with a recloseable top instead of a straw. Yes, of course you always plan on carrying a reusable bottle. But let’s be real. Sometimes that doesn’t happen. Let’s hope this product finds its way onto store shelves everywhere. For now, you can buy it on Amazon. O.N.E. makes a cardboard plain water bottle too, in addition to their coconut water; the company’s profits for that product go to Healthy Child, Healthy World.

-Sarah, editorial director

I’m a fan of morning routines. A shower; a chat with my cat Sniffles about her plans for the day (she naps strategically, guided by whichever window lets the most sunlight in at any given hour); a bowl of cereal; and NBC’s TODAY show on in the background. And this morning was no different, except that it was. The news centered around coverage of the tragedy unfolding in Japan, as it has for several days now. But it also included a segment on survivors of the 2004 tsunami in Indonesia, including a story featuring a friend of KIWI’s, Nate Berkus. As you might remember, some of the winners of last year’s KIWI’s Next Great Young Chef contest were featured on an adorable segment on The Nate Berkus Show with the show’s cheerful host last fall. But what viewers might not have known—and what I didn’t know until this morning—is that Nate is a survivor of that 2004 tsunami. The talk show host was apparently vacationing in Sri Lanka with his partner when the tsunami struck. His partner was swept out to sea while he watched, helpless.

There was something about that personal story that made the images and statistics filling the news all the more real, all the more breathtaking in its unfathomable sadness. My trustworthy morning routine—complete with Sniffles and cereal—failed to comfort me this morning, and I couldn’t help but wonder how children can possibly grasp the news coming out of Japan. If I, an adult woman, am struggling to wrap my mind around the tragedy, how are kids handling it? How do parents explain to their children events that seem beyond comprehension, beyond explanation?

Fortunately, there are resources that can help parents try to answer the unanswerable. The National Center for Family Literacy is making special lessons available at its Wonderopolis.org website and on the organization’s home page. At wonderopolis.org, you can find information to help explain to your kids—in age appropriate ways—how the earthquake and resulting tsunami struck Japan with easy-to-understand, factual explanations, including a helpful animation. In addition, the National Center for Family Literacy offers tips on how to talk about specific tragedies with your kids, complete with activities to help encourage children to express, and cope, with their emotions.

–Amy, articles editor

Every year in March, the American Dietetic Association sponsors National Nutrition Month, a campaign that promotes the importance of making sound food choices and developing a healthy lifestyle. This year’s theme, Eat Right With Color, encourages people to include an assortment of fruits and vegetables on their plates everyday, since brightly-colored produce is loaded with a range of good-for-you nutrients and antioxidants. Here, how the different colors work to boost health–plus some tips for how to get kids excited to eat (or at least try!) their fruits and veggies.

Green produce gets its color from the plant pigment chlorophyll, which may help speed up the body’s healing process by improving immune function. Foods like kiwis and broccoli are an excellent source of vitamin C, an antioxidant that may help protect against cardiovascular disease.
Get your kids on board: Your child can dunk her broccoli “trees” in hummus, or plan a “New Food Night,” where she can help come up with a dinner menu that includes one new green fruit or veggie every week.

Red fruits and vegetables are colored by natural plant pigments called lycopene, found in fruits like pink grapefruit, tomato, and watermelon. Lycopene may help reduce the risk of several types of cancers, as well as diabetes.
Get your kids on board: Invite your child to help make homemade salsa—add different vegetables to make it more colorful, then scoop it in tacos or on top of nachos for a Mexican-themed dinner.

Purple and blue foods like blueberries and eggplant get their color from antioxidants called anthocyanins. These may help prevent heart disease and cancer, and provide anti-aging benefits like improved memory function.
Get your kids on board: Encourage your child to play with his food by using blackberries and blueberries to have kids make silly faces on pancakes, French toast, or in a bowl of yogurt.

Orange and deep yellow produce like apricots, carrots, and sweet potatoes, are packed with carotenoids like beta-carotene, which is known for helping to maintain healthy vision.
Get your kids on board: Try making oven-baked sweet potato fries for a healthy alternative to French fries. Drizzle them with olive oil and seasonings of your choice—and your kid’ll be guaranteed to eat them up.

White, tan, and brown foods get their light coloring from pigments called anthoxanthins. These antioxidants, found in foods like bananas, mushrooms, onions, and cauliflower, may help lower cholesterol and reduce the risk of stomach cancer and heart disease.
Get your kids on board: Cook brown rice with onions, then enlist your child to help stuff the filling into mushroom caps.

For more information on National Nutrition Month, head over to The American Dietetic Association’s website, where you’ll find plenty of great recipes and ideas that are both healthy and kid-friendly (eatright.org/nnr).

-Dana, KIWI intern

I’ve had oranges on the brain these days.

In Purple Asparagus’ school programs, we teach parents and children about delicious, nutritious, local and sustainable foods; a complicated task during the winter. While we have several root vegetable curriculums that we pull out in February’s dark days, I like to start the year out with the sparkly seasonal flavors of citrus. Throughout January, I’m hauling blood oranges, Meyer lemons, satsumas, and kumquats for students to taste all over Chicago.

Kids love to learn that what they’ve always seen as the fruit bowl perennial actually has a season. They also are intrigued to discover that the standard naval orange (named for its resemblance to our belly) is only one kind of orange. We talk about the long strange trip of oranges, originating in China, brought by Arab traders to Europe, and then travelling as a seed with Christopher Columbus on a second journey to the Americas in 1493. We highlight the differences in color, cutting into the delicate pink fleshed Cara Cara and the brilliantly hued Moro.
We also examine external differences in color. For example, Florida oranges can be greenish on the exterior. Because the Sunshine State has a subtropical climate where nighttime temperatures are warmer, oranges often retain some green or yellow color, even though the fruit inside is fully ripe. This latter fact may come as a surprise to you. To and meet consumer expectations, according the Florida Department of Citrus, state law “allows the use of ‘color-add’ (Citrus Red No. 2) on early season fruit, when the inside of the fruit is completely mature, but orange and red pigments have not developed in the peel.” The dye is used only on oranges sold whole, not those intended for processing.

When we see a brightly colored cupcake strewn with sprinkles, we know that we’re consuming food dyes. Even when we give our kids Children’s’ Tylenol and its ilk, we can probably guess given its bright hue that it’s not colored naturally. But an orange?

The sad thing about this situation is that we, as consumers, have done our part to create it. The citrus industry is only trying to meet our perceptions on how our food should appear. Apples should be shiny, red and heart shaped; tomatoes, unblemished and ruby in shade (pay no attention to their lack of flavor). How many kids (and adults for that matter) are more familiar with the flavor grape than the actual flavor of a grape?

This is why our Purple Asparagus programs introduce a broad variety of ingredients to the kids we teach. First and foremost, doing so gets kids excited. Imagine their horror and delight when introduced face to face with the red flesh of a blood orange. (Eww, blood, ooh, blood!). But now, I’ve found another justification. We need to show children what real food looks like. If they do, perhaps they’ll do what older generations have not, embrace the beautiful and delicious imperfection of real food. Because if our kids understand that an orange may not always be orange, perhaps we won’t need Citrus Red # 2.

How do you avoid Citrus Red #2?

• Buy organic oranges. The USDA certification process does not allow food dyes.
• Don’t buy conventional Florida oranges early in the season. In practice, Citrus Red No. 2 is rarely used and only in the beginning of the season before the nights have turned cold. If your conventional orange is bright orange in the fall, it’s probably been dyed.
• Buy California or Arizona citrus. These states prohibit the use of Citrus Red No. 2.

Cranberry-Orange Muffins with Chocolate Chips and Streusel Topping

Here’s a terrific use for orange zest. I use organic oranges from California thus avoiding Citrus Red #2.

Muffin Batter
1 ½ cups all-purpose flour
½ cup whole wheat pastry flour
1 cup granulated sugar
2 teaspoons baking powder
½ teaspoon kosher salt
2 large eggs
½ cup buttermilk
½ stick unsalted butter, melted and cooled
1 tablespoon orange juice
1 cup fresh or frozen cranberries
½ cup semi-sweet chocolate chips
2 teaspoon orange zest

Streusel Topping
¼ cup granulated sugar
2 tablespoons all-purpose flour
½ teaspoon cinnamon
½ teaspoon orange zest
2 tablespoons unsalted butter, cut into pieces

Preheat the oven to 400° F. Fill 12 regular muffin cups with silicone or paper liners. Combine the flours, sugar, baking powder, and salt in a medium bowl. Whisk together the eggs, buttermilk, butter, and lemon juice in another bowl. Pour the liquid ingredients into the dry ones. Stir to combine. Gently mix in the cranberries, chocolate chips and orange zest. Scoop the batter equally into the lined cups.

Stir together the sugar, flour, cinnamon, and orange zest in a small bowl. Rub the butter into the flour with your fingers. Sprinkle the streusel topping over the muffins.

Bake for 20 minutes in the center of the oven or until a tester comes out clean. Cool on a rack. The muffins are best eaten the day that they’re made.

—Guest blogger Melissa Graham, founder of Purple Asparagus and blogger at Little Locavores

If you’ve ever wracked your brains trying to come up with dairy-free dinners your milk-allergic kid will actually eat, or searched in vain for a tasty party treat that would be safe for your child’s gluten-free friends, I’ve got good news: Allergy-Friendly Food for Families, KIWI’s first cookbook, hits bookshelves in spring 2012, and will be serving up easy, delicious recipes free from major allergens like dairy, eggs, gluten, nuts, and soy (but full on flavor!). From egg-less frittatas to wheat-less pizza pockets to dairy-less chocolate cake, you’ll find allergy-friendly updates for all your family’s favorites. And they’re easy to make, healthy to eat, and kind to the planet, too.

Even more exciting? Last week, we had a marathon photo shoot, snapping pictures of our forty favorite recipes—including French Toast Kebabs, Sweet Potato Chicken Pot Pie, Spiced Carrot Fries, and Giant Cookie Cake. Yum! But if you think photographing food is as simple as saying Cheese!, think again: It can take an hour or longer to take a picture of a dish that looks just right. Here, the studio kitchen where our food stylist cooked all of the recipes fresh on-site:

While the food stylist is busy cooking, the prop stylist builds the table scape by ironing linens and arranging plates, utensils, and other props in a way that looks fun and appealing. Once the set is ready, the photographer sets up the lighting and takes test shots. When the food is finally finished, the food stylist arranges it on the plate or in the bowl and the photographer begins taking pictures. Occasionally, a photo will turn out perfect within the first couple of tries. Other times, the stylists will add or remove props or garnishes, or the photographer will shoot different angles until the picture turns out just right. Sometimes, there are even people involved—like our five-year-old model, who built falafel sandwiches like a pro:

The final outcome of so much hard work? I’d love to show you—but you’ll have to wait until next spring! In the meantime, stay tuned for more details on KIWI’s Allergy-Friendly Food for Families.

-Marygrace, staff writer

Image: Flickr user Chiot's Run under a Creative Commons license

My family loves homemade pancakes, but for a long time, I thought this traditional weekend breakfast was too daunting to make midweek. I just couldn’t stand over a hot stove while trying to keep the baby and a hungry preschooler happy—not to mention deal with all those dishes when we were trying to get out the door.

But then a friend told me about her genius invention: freezer pancakes. I devised a plan to make big batches of them on the weekend to freeze and enjoy—stress-free—all week. Breakfast brilliance? My 3-year-old sure thinks so. When he asks for a pancake, all I have to do is grab one from the freezer and reheat it. They taste great, they’re healthy (hello whole wheat and fruit!), and they’re budget friendly (what else are you going to do with those over-ripe bananas?). The best part is that my son has grown to love our weekly bake-and-freeze pancake-making sessions. Here’s how you and your child can get in on the fun:

Whole Wheat Banana Cinnamon Pancakes

2¼ cups whole wheat flour
2 tablespoons sugar
2 teaspoons baking powder
¼ teaspoon baking soda
¼ teaspoon salt
1 teaspoon cinnamon
¼ teaspoon nutmeg
1 egg
3 tablespoons vegetable oil or melted butter
2 cups low-fat buttermilk
1 teaspoon vanilla
2 bananas, mashed (or try ½ cup mashed or pureed blueberries, or ½ cup canned pumpkin)
Cooking spray

Supplies for freezer storage:

1 airtight container

10 squares of wax paper

1 permanent marker

Parent and Child: Using measuring cups, pour flour into a large bowl.

Child: Carefully add the sugar, baking powder, baking soda, salt, cinnamon, and nutmeg, and whisk together until well combined. Set aside.

Parent and Child: In a medium bowl, crack the egg, being sure to wash hands after touching any part of the raw egg.

Child: Whisk the egg until well blended.

Parent and Child: Measure the oil (or butter, if using) and add to the egg mixture.

Child: Pour in the buttermilk.

Parent and Child: Add the vanilla to the egg mixture and whisk well. Set aside.

Child: Peel the bananas and place in a small bowl. With a potato masher or a fork, mash the bananas well (small chunks are okay, but not large chunks). Add the mashed bananas to the egg mixture.

Parent and Child: Add the wet ingredients to the dry ingredients and mix with a spatula until well combined. Set aside.

Parent: Heat a cast-iron or nonstick skillet, coated with cooking spray, over medium-high heat. Spoon the batter into the skillet, cooking two pancakes at a time, and let cook for about 2 minutes or until you see air bubbles forming. Then, carefully flip the pancakes over (they should be a light golden-brown color) and cook for an additional 2 minutes or so. Transfer to a plate to cool. Repeat process until all the batter is used up.

Child: While the parent is working on the pancakes, prepare the wax paper by cutting 10 squares to separate the pancakes for freezing (this helps them not stick together). Also, have a freezer container ready.

Parent and Child: Once the pancakes have cooled, stack them—separated by wax paper—and place in a bag or container.

Child: Write the date the pancakes were made on the front of the container and seal before storing in the freezer.

Reheating instructions: These pancakes can be reheated easily—either by heating for a few minutes in a toaster or toaster oven (just like you would warm frozen waffles) or 60 seconds in the microwave (though microwave settings vary, and it may take more or less time). Slather with jam, maple syrup, or your favorite pancake topping. P.S. These also make an amazing afternoon snack—for you or the kids!

Makes 8 to 10 medium pancakes

Per serving: calories 163, fat 5 g, protein 5 g, carbohydrates 27 g, dietary fiber 4 g

-Sarah Jio is a freelance magazine writer in Seattle and the health and fitness blogger for Glamour.com. Her first novel, The Violets of March, debuts in August from Penguin (Plume).

For a tasty way to satisfy a snack attack and take in some antioxidants at the same time, consider noshing on pecans. Naturally occurring antioxidants in these nutritious nuts may help protect heart health and aid in disease prevention, according to a new study from Loma Linda University in California, published in the January 2011 issue of The Journal of Nutrition. Turns out that pecans are especially high in gamma-tocopherols, a form of the antioxidant vitamin E, which can help protect the body from developing various diseases, such as cancer and heart disease. The findings showed that after eating pecans, not only did gamma-tocopherol levels in the body double, but unhealthy levels of LDL (bad) cholesterol in the blood decreased by as much as 33 percent, too.

In the study, researchers analyzed blood and urine samples from study participants (ages 23 through 44) who either ate whole pecans, pecans blended with water, or a pecan-free meal of equivalent nutrients. The pecan meals contained about three ounces of the nut. The study participants who ate either of the pecan meals were shown to have twice the amounts of gamma-tocopherols eight hours after eating than they did before the nut noshing. And two hours after eating, oxygen absorption increased 12 percent for those eating the whole pecans, and increased 10 percent for the pecan-water-combo eaters. Plus, LDL cholesterol levels for the whole pecan eaters decreased by 30 percent (after 2 hours), 33 percent (after 3 hours), and 26 percent (after 8 hours).

Bottom line: This study gives more proof that pecans are a healthy food packed with antioxidants, and that those antioxidants are indeed absorbed in the body, which could offer protection from diseases.

Not too shabby for a snack.

–Amy, articles editor

It’s not quite spring yet—as this morning’s unwelcome snowstorm makes abundantly clear—but I’m getting the cleaning, organizing, making-the-apartment-look-just-plain-better urge all the same. My favorite cleaning task (yep, favorite. I love cleaning, and yes, I’m aware that I was probably dropped on my head as a baby) has to be eliminating clutter, getting rid of old things I no longer need…until I think about the amount of  trash I’m producing, that is. Sure, clothes I haven’t squeezed into in five years can easily be taken to a thrift shop down the street, but what about the coffee maker in perfect condition (simply replaced by a coffee machine that grinds the beans itself—one that will, no doubt, someday be replaced by a newer model that serves me coffee in bed), or Sniffles’ box of Christmas cat toys she’d never even consider giving a second glance, let alone stooping to actually playing with anything intended for playing (hanging out in a cardboard storage box, on the other hand? Great fun!), or even the teetering stacks of glasses and mugs acquired over the years whose numbers only decrease when a errant elbow knocks one over or an over-stuffed cabinet spits one out? I can’t just throw them away. The waste! The guilt! So what then, is someone bitten by the organizing-bug to do?

Enter The Giving Effect, a website created to bring together people with stuff they don’t need—shoes, food, clothes, computers, cleaning supplies, books, and more—with thousands of non-profits struggling to get basic items to people in their communities. Here’s how to get in on the giving action:

1) Go to Thegivingeffect.com, and browse causes to find one you’d like to support, such as a local animal shelter or soup kitchen.

2) In the Donate form on the cause’s page, enter the following: The item(s) you’re donating, additional details, the condition of the items, and how you’d like to deliver them. If you’re not yet a member of the site, you can register at the same time.

3) Once the cause accepts the offer, you’ll be notified via email.

4) You’ll then be prompted to “finish” your donation. Communicate with the cause organizer through the site messaging system, or provide your personal email or cell for them to be in touch if any coordination is necessary to deliver the items.

4) Once the cause organizer confirms receipt of the item, a thank you note will be sent. Nonprofit organizations will also send a Gift-in-kind receipt for a tax deduction.

It’s that simple! Like the website’s motto: Donate your things. Change lives. Oh, and one helpful tip: Be sure to check your donation boxes for any potential escape artists.

–Amy, articles editor

Last night, I didn’t end up getting home until 9, and I did not feel like cooking dinner at all.  I was so exhausted and just wanted to heat something up quickly.  I searched through all my cabinets and couldn’t find anything that appealed to me.  But tucked away in the back of my cabinet, I found an Annie Chun’s Noodle Bowl.  I had never tried it before, but I figured I would give it a shot because I could not wait any longer to eat.  Only 2 minutes in the microwave and it was ready to go.

It smelled delicious, but I couldn’t imagine it would taste as good as it smelled, because it was just a prepackaged meal.  But, to my surprise, it was AMAZING.  It was SO fresh and tasted like it was just delivered from a chinese restaurant.  I couldn’t believe it!  I ate every last drop.

Annie Chun’s products are 100% natural and have no MSG or preservatives like most chinese food does.  They have such a wide variety of products and I can’t wait to try all of them!  You can view and purchase all of these varieties at www.anniechun.com.

-Shelby, KIWI staffer

Some people give heartfelt cards and pretty flowers on Valentine’s Day—but for me, it’s another opportunity to enjoy some chocolate. And since the sweet stuff really is good for you (read all about it in KIWI’s February/March issue), I invite you to join me with this yummy gluten-free recipe from our friends at Simply Organic.

Brownie Graham Delight with Whipped Cocoa Cream

Prep time: 25 minutes

Bake time: 35 minutes

Ingredients
For the crust:

1 cup gluten-free graham cracker crumbs
2 tablespoons sugar
1/4 teaspoon cinnamon
6 tablespoons butter, melted

For the brownie layer:

1 package gluten-free Simply Organic Cocoa Brownie Mix
1/2 cup sweetened condensed milk
1/2 cup water
1/2 teaspoon vanilla extract
2 eggs, lightly beaten

For the whipped cocoa cream:

2 tablespoons sugar
1 tablespoon cocoa powder
1 cup whipping cream
1/2 teaspoon vanilla extract

1. Preheat the oven to 350 degrees. Line a 13×9-inch baking pan with enough parchment paper so that the paper hangs over the sides of the pan.
2. Make the crust. In a medium bowl, combine the graham crackers, sugar, and cinnamon. Add the melted butter and stir with a fork until combined. Press into the bottom of the parchment-lined pan and bake for 8 minutes.
2. Prepare the brownie layer. In a medium bowl, combine the brownie mix, sweetened condensed milk, water, vanilla, and eggs. Pour over the baked crust and bake for 25 minutes, or until the top looks glossy. When cool enough to touch, remove from the pan by lifting the brownie graham delight out by the edges of the parchment paper.

3. Just before serving, make the topping. In a medium chilled bowl, add the whipping cream and vanilla. Sift in the sugar and cocoa powder, then whip until light and fluffy. Top each serving with a dollop of cocoa cream.

Makes 24 servings

Per serving: Calories 170, fat 8 g, protein 2 g, carbohydrates 22 g

-Marygrace, staff writer

I love all types of fruits and vegetables and try to eat as many as possible throughout the day. Though, when I was little, my mom basically had to force feed me fruits and veggies. She would try all different things to get me to eat them, but I still refused to eat them.

Now, parents can have a much easier time getting their kids to eat their fruits and veggies with Today I Ate A Rainbow! The Today I Ate A Rainbow chart keeps track of the produce that kids eat and lets children take responsibility for their food choices in a fun and interactive way. It helps kids learn to eat from the five main color groups of fruits and veggies every day. Today I Ate A Rainbow also just introduced a book that teaches children the importance of eating produce. I wish I had this when I was a kid!

You can learn more about all of Today I Ate A Rainbow’s amazing products at www.todayiatearainbow.com.

- Shelby, staff writer

Valentine’s Day is just around the corner, and if you’re still scrambling for some last-minute, eco-friendly gift ideas, then look no further. Here are a few suggestions to not only show love for your loved one, but a little adoration for the environment, too.

1) Organic flowers – While a traditional bouquet may seem cliché, a bunch of organic flowers makes an eco-statement. Web sites like Organic Bouquet and California Organic Flowers have some beautiful organic arrangements which won’t break the bank ($30-$70; and One World Flowers offers a variety of Fair Trade Certified blooms with assortments ranging from $50-$200.

2) Fair Trade and organic chocolates – What’s Valentine’s Day without a box of sweets? Try Theo Chocolate, who boasts the only organic, fair trade bean-to-bar factory in the U.S. (one box for $26 to $40). Or, if your sweetie’s an animal lover, check out Rescue Chocolate, where all profits from their delectable dark treats go toward supporting a new animal rescue charity each month, such as United Animal Nations or In Defense of Animals ($5 to $12).

3) Fair Trade or recycled accessories – Green jewelry and accessories are becoming more and more popular, and sites like Etsy and Nimli make it easier than ever to find pieces made from recycled and/or organic materials. Sites like Taraluna offer an extensive selection of fair trade jewelry, handbags and beauty products from artisans all over the world.

4) Get creative – Make a donation to an eco-oriented non-profit organization on your Valentine’s behalf–The Conservation Fund and Global Green USA are two popular green charities–or plant a tree in their name. For $25, Trees Instead will plant a tree in your loved one’s name, and then send a Tree Certificate for you to give.

5) Candle-lit dinner for two (or three, or four…) – Nothing’s more romantic than a homemade dinner for two, but why not include the whole family? Have the kids help pick out the menu for the evening (maybe try for mostly red foods, or make your own heart-shaped crust for a homemade pizza) then head to the local market and buy for an all-organic dinner. While you’re at it, try some organic wine from Bonterra, a California vineyard whose selections usually run less than $20 a bottle – and some sparkling grape juice for the kids. Raumland’s organic white is a popular one and is available at K&L Wine Merchants for only $15 a bottle. Light some soy or beeswax candles (Green Leaf Candles offers a great selection ranging in price from about $10 – $30) or try making your own with these instructions from KIWI–and you’re set!

Dana, KIWI Intern

Does your child regularly buy lunch at school? If so, she may have an increased risk for gaining weight, according to new research from the University of Michigan. In a study of over 1,000 sixth graders in southeastern Michigan, kids who regularly ate cafeteria lunches were 29 percent more likely to be obese than kids who regularly brought lunch from home. The results are a little scary—but not necessarily surprising, considering that most school lunch programs offer fare that has too much fat and too many calories, and not enough fruits, vegetables, or whole grains.

Fortunately, not every school offers unhealthy fare. In fact, last spring I had the chance to speak with three chefs who’ve made big changes for some cafeteria menus—without sacrificing flavor. “When you change a school’s menu, the last thing you want to do is take out the stuff that tastes good,” says Tim Love, the owner and executive chef at Lonesome Dove Western Bistro in Fort Worth, Texas, and who revamped the menu at the nearby All Saints’ Episcopal School. Love, along with Chef Jenny Gensterblum of Claremont Preparatory School in New York City and Chef Adri Garcia of St. Patrick School in Miami Beach, Florida shared with us their favorite healthy (and delicious) recipes for you to recreate at home: Make the main recipe for dinner tonight, then see how to dress up the leftovers to pack in your child’s lunchbox for tomorrow.

What’s more, we know these three chefs aren’t the only ones whipping cafeteria menus into shape. The KIWI Crusaders awards are our annual search for the schools and school systems that have made a commitment to serving healthy foods—and each year, we’re flooded with applicants. If you know a school with a stellar food and nutrition program, enter it in the 2011 KIWI Crusaders awards for the school’s chance to win $2,500 towards further improving their cafeteria offerings, plus a feature in KIWI Magazine. Let’s work together to make school lunches a healthy option for kids all across the country!

-Marygrace, staff writer

Now, ordinarily, I’m not one to toot my own horn. Okay, that’s not true. But I try to keep it to a minimum—displays of vanity don’t exactly earn me extra catnip around here. I mean, it’s all about how you play the game. Sure, during the day when my mom’s at work, I spend hours gazing at my gorgeous reflection in the mirror…that is, when I’m not too busy lounging on the forbidden kitchen counters or helping myself to a few sips of water from a glass on the nightstand. But when mom’s home? It’s “Mirror, what mirror?” and “Only the floor for me!” and “Water only comes from my bowl, right?” Heh. Bottom line, you do what you have to do to keep the keeper of the kibble happy. Which is why I’ve been logging some extra mirror time lately working on my best angle—all to make mom proud (and more generous with the catnip), and even help some of my less fortunate brothers and sister. In other words, I’ll be entering the Humane Society’s Spay Day Pet Photo Contest, and I recommend you do the same.

The photo contest is part of Spay Day, an annual event of the Humane Society of the United States and Humane Society International to inspire people to save animals’ lives by spaying or neutering pets and feral cats. And while Spay Day officially takes place on the last Tuesday of February, events—like this photo contest—will be running all through the month.

Here’s what you need to do: Next time you’re online watching funny YouTube dog videos (seriously, how can there be any question over cats’ superiority?), go to photocontest.humanesociety.org to upload a digital photo and answer a few questions about yourself. You’ll be instantly entered in the Judged Category, where a panel of photographer judges will pick 36 winners. The prizes are awesome, including—get this—your very own photo shoot with a top U.S. pet photographer, and a shopping spree on Humane Domain, the Humane Society’s online retail store (there’s this self-cleaning litter box that I’ve just got to have).

And for anyone looking for more of a challenge, you can compete for votes from the public in the Fundraisers Category. Just choose your favorite charity, forward your photo page to your peeps, and then ask them to donate to vote for you. Every dollar donated in your name will help spay and neuter pets to control overpopulation—AND give you another vote. Sweet.

Worried about the application? Relax. Sure, typing without thumbs can be tricky, but it’s totally worth it: Just keep your eye on the catnip. And the mirror, too, of course.

–Sniffles, articles editor’s companion

I’m typically a big coffee drinker, but lately I’ve been drinking a lot of tea. I’ve been trying all different kinds; anything from green tea (my personal favorite) to peach flavored tea. I hadn’t been able to decide on one type of tea, that is, until I came across Eden Foods’ green tea. As soon as I tasted this, I could definitely tell the difference from the other teas I had been drinking. I liked it so much that I almost went through the whole box of tea bags in 2 days!

Eden makes such a wide variety of teas that I’m sure they have a tea for everyone! They even have a tea that is made from brown rice! And, better yet it’s all organic. After how much I enjoyed the green tea, I can’t wait to try all the other kinds. Not only does Eden make delicious tea, but they have many other great products. To purchase their teas and other products, just go to www.edenfoods.com .

-Shelby, KIWI Staffer

Stronghold Photography

Certainly, I’m not the only one with fond memories of listening to news radio on snowy mornings for school closures. Snow days were one of the great pleasures of my childhood, time spent alternating between outside play and indoor lazy day activities. Given that my mom was a school teacher, she too would have the day off so we could host friends, build snowmen, make cocoa, and, of course, play around in the kitchen.

As a parent, it was a sad day when I realized that here in Illinois we don’t get snow days. We’re a tough bunch here in the Midwest. No matter how deep the accumulation or how low the wind chill, school must go on. As a working parent, I know I should be grateful, but still . . .

So when a snowstorm is predicted over a weekend, I rush to the grocery store. Not to stock up on milk and salt to clear off our sidewalks, but instead to provision our kitchen for long involved recipes that we usually have no time to make. Homemade cheese, multi-step breads, and long cooked stews number among our inclement recipes. I look particularly for dishes that have steps for little hands to accomplish.

Nothing is more fun than making a batch of homemade pasta. With flour everywhere, in our hair, on the floor, all over our clothing, we mix the dough with our hands, roll, and cut. We like to turn our fresh pasta in lasagna, but it could just as well turn into ravioli, linguine, or pasta rolls. While we use an attachment to my Kitchen Aid mixer, pasta can also be rolled by pin and cut by hand. As a kid, my mom would roll and cut each pasta sheet by hand, allowing them to air dry from a string tied between cabinets above our sink.

Next time snow’s predicted for your area, pick up some farm fresh eggs and prepare yourself for a delicious mess in your kitchen.

Fresh Pasta

2 cups all-purpose flour

3 large egg yolks

3 tablespoons canola oil

1/4 teaspoon kosher salt

5-7 tablespoons cold water

1. Measure the flour onto a clean work surface and make a well in the center. Put the egg yolks, oil, salt and 5 tablespoons cold water into the well, mix with your fingers of one hand. With a dough scraper or a butter knife, mix the flour into the liquid being careful not to break through the walls of flour until the majority of the water has been absorbed.  Sprinkle the remaining water a little at a time while continuing to mix with the dough cutter.  If the dough is dry, add the additional water.

2. Knead until relatively smooth – the dough will still appear to be slightly dry. Cover tightly with plastic wrap and refrigerate for a half hour to allow the glutens in the dough to relax.

3. Divide the pasta dough in quarters and work with one piece at a time, keeping the remainder refrigerated. Flatten the dough with your heel and put through the largest setting of the pasta maker. Fold the dough in half and put it through pasta maker, folded side first, eight more times. Roll the dough through the pasta maker 4 more times, reducing the setting each time and ending on setting 4. Hang the pasta sheets while rolling the remaining quarters.  Cut the sheets into fettucine noodles.

4. Cook in salted boiling water for just a minute or so until el dente.

—Melissa Graham, KIWI guest blogger and founder of Purple Asparagus

Once in a while, something special happens at work. Sometimes, it’s in the form of a cupcake (man, do I love frosting), other times, it’s in the form of a really great essay submission. But this time, the something special was in the form of an 8-week old puppy named Katrina.

Last Wednesday, while most New Yorkers sought shelter from yet another snowstorm, little Katrina trotted into the offices of KIWI decked out in a peppy pink fleece jacket, ready to show off some impressive new puppy skills. She wasn’t just at the office to be ridiculously cute and thus make everyone’s day, Katrina was having her afternoon away from the NYC shelter where she lives with her littermates to help promote a new program from Petfinder.com called Train FurKeeps (the making everyone’s day with enthusiastic doggie kisses and adorable puppy clumsiness was an added bonus).

Train FurKeeps started with one disheartening reality: Approximately 84 percent of animal shelters see family pets relinquished because of issues that could have been resolved with the right training and resources. Even worse, these pets often have more difficulty finding forever homes because their behavioral problems were never addressed. That’s why Petfinder.com, the largest online, searchable database of adoptable pets, has partnered up with top certified pet dog trainer Andrea Arden to launch Train FurKeeps, a program designed to teach families easy training techniques and decrease the number of pets surrendered to shelters.

For anyone considering getting a new companion, or for those of us who already have pets who are training-challenged (Sniffles, stop scratching the couch!), Train FurKeeps has all the info you need to create a happy, respectful relationship with your pet. Find training videos, Q&As with top  trainers, and answers for every behavioral issue, from barking for attention to clawing up the furniture (Sniffles!). Here’s a sampling of the tips Train FurKeeps offers for dogs who run around the house, won’t sit still, and chew the furniture:

• Leash your dog—and not just outside: Trainers have a little trick called On Leash Supervision where you guide your dog through your home on a leash, only showing him areas that are safe.
• Tricks aren’t just for fun: use them to teach life skills and manners! When you play a training game, you’re also setting the foundation for a strong bond. For example, teach your dog to sit on cue by holding a tiny piece of food at his head and moving it slightly back towards his rear. This will cause him to sit. Say ‘yes’ and give a treat. Repeat a few times, and when you’re confident your hand movement will cause the sit, say ‘sit’ just before you move your hand.
• Invest in toys, toys, toys! Toys can be your best friends when training your pet, especially stuffable ones that let dogs ‘hunt’ for their food. You’ll be keeping him happily occupied doing something that’s not destructive, which means he’ll have less time and energy to indulge in inappropriate behaviors.

For more happy-pet, happy-owner tips, go to Petfinder.com/trainfurkeeps. Oh, and while you’re there, you just may find your new best friend patiently waiting for a home. Just like little Katrina.

–Amy, articles editor

Last week, I wrote about sweet potatoes, and this week I’m writing about the plain old white kind. I can’t help it—when the temperature drops, I start craving the comforting, starchy spuds in all possible forms. These stovetop potatoes are especially easy to make (saute a few ingredients, add liquid, and cover with a lid to cook while you do other things), while the bright lemon is a welcome flavor on cold winter nights. Oh, and since they taste great with a generous squirt of all-natural ketchup, your kids will love them, too.

Lemon Oregano Stovetop Potatoes

Prep time: 10 minutes
Cook time: 30 minutes

1/4 cup olive oil
1 large yellow onion, sliced
3 cloves garlic, thinly sliced
6 medium Yukon Gold potatoes, sliced into 1/4-inch rounds
1 1/2 teaspoons oregano
Juice of 1/2 large lemon
1/2 to 1 cup water
Salt and pepper, to taste

1. In a Dutch oven or large, heavy-bottomed skillet, saute the onions in the olive oil over medium-high heat until soft and translucent, 5 to 7 minutes. Add the garlic and saute 1 minute more.
2. Add the potatoes and oregano and cook 3 to 4 minutes, stirring occasionally, until the potatoes begin to brown on the surface.
3. Add the lemon juice and enough water to barely cover the potatoes. Bring to a boil, then reduce heat to a simmer. Partially cover with a lid and cook, stirring occasionally, until potatoes are easily pierced with a fork, 12 to 16 minutes. Serve hot (and enjoy any leftovers alongside scrambled eggs for breakfast!)

Serves 6
Per serving: Calories 191, fat 9 g, protein 4 g, carbohydrates 29 g, dietary fiber 4 g

-Marygrace, staff writer

Just last week, Dr. Regina Benjamin, the U.S. Surgeon General, issued a “Call to Action to Support Breastfeeding.” This is a follow-up to what previous Surgeon Generals have said: that breastfeeding is an important public health goal. The new report is about support, so that women won’t face barriers to breastfeeding.

Dr. Benjamin says in the report, “Each mother’s decision about how she feeds her baby is a personal one. Because of the ramifications of her decision on her baby’s health as well as her own, every mother in our nation deserves information, guidance, and support with this decision from her family and friends, the community where she lives, the health professionals on whom she relies, and her employer.”

The report covers a lot of ground, from supporting pumping at work to encouraging moms to ask for help if they need it. Dr. Benjamin wants to create a national campaign to promote breastfeeding, ensure that maternity care emphasizes breastfeeding, and fund support groups and nonprofits that reach all new moms, with an emphasis on communities of color, where breastfeeding rates are lower. She also says that there needs to be breastfeeding education for fathers and grandmothers.

I know this is an issue close to the hearts of many KIWI readers. What suggestions do you have for the Surgeon General’s Call to Action, to get people on board in supporting breastfeeding moms?

-Sarah, editorial director

I’m cheap and proud of it. One of my proudest cheap moments happened back in high school (which was more years ago than I care to admit). While classmates were forking over hundreds for prom dresses, I snagged one for $25, thank you very much—and I still have it, X number of years later. When I grocery shop, I don’t even consider full-price items (unless it’s frosting, and then all bets are off), and I’ve been known to squirrel home so much of a sale item that I resemble a satisfied-and-perhaps-a-bit-too-smug ant hauling home enough to feed a family of 10. For a year. So it’s no surprise that for frugal folks like myself, coupons are seriously exciting. Get ready to be excited…

If you’re a fan of deal-of-the-day sites such as Groupon and LivingSocial (and really, who isn’t?), you’re going to love GreenDeals.org, a new site with an environmentally friendly shopping focus. Green Deals is the baby of the nonprofit Green America and Q4 Marketing, created to provide people who care about bargains and the environment with daily deals from local and national online green companies. All participating companies meet Green America’s strict standards for social and environmental responsibility in their policies, practices, and products. Recent green deals from Green Deals have included organic chocolates, green cleaning supplies, eco-friendly water bottles, and gorgeous green handbags, just to name a few. The site also offers handy tips on everyday eco living, printable coupons, and other offers from their approved green businesses.

If you’re interested in receiving great green deal notifications delivered right to your inbox, just go to greendeals.org to enter your email address. When you find a deal you’ve just got to have, simply set up an account page (similar other types of e-commerce site), and not to worry—your info isn’t sold to anyone, meaning your inbox won’t suddenly become Grand Central Station.

Happy green bargain hunting!

–Amy, articles editor

Last weekend, I returned to my apartment in Austin, Texas after a month-long visit with my family in New Jersey. With the exception of some condiments and nut butters, I’d made an effort before leaving in December to make sure my refrigerator was completely empty, to prevent coming back to any icky surprises. Of course, that meant when I finally got back, there wasn’t much to eat–and after the exhausting 27-hour drive, getting back in the car to buy groceries or pick up takeout was the last thing I wanted to do. Maybe even beyond the last thing.

Fortunately, I’m the kind of person who instinctively buys two or three times more of any given item than is actually needed (“Ooh, buckwheat noodles! I bet I’ll want to have enough of these to last for six months at least!”), so my pantry is well-stocked. (My husband might say “overflowing”, since the “pantry” has expanded from our kitchen cabinets, to two metal shelving units, to half of our kitchen table. It’s not my fault the cabinets are so small!) So while nonperishable foods may be taking over my kitchen, at least there were plenty of ingredients with which to make a quick meal.

And as it turned out, I didn’t end up getting to the farmers market or co-op for a few days—so we continued to eat from our pantry and freezer. Would I have liked more fresh greens? Sure, and that’s part of the reason why I eventually went shopping. But the point is this: Most of us have enough food squirreled away in our cabinets and freezers to turn out quite a few satisfying meals. So why not try it? You’ll save time and money by not shopping, save yourself a trip from having to go out into the cold, and maybe even free up some space on your kitchen table. Here, some ingredient combos you likely have on hand—and what to make with them:

If you have…

Frozen fruit, whole wheat bread, sugar, and nut butter, make open-face nut butter sandwiches with fruit compote

Oats, nuts or seeds, powdered milk, raisins, and brown sugar, make baked oatmeal

Frozen ground turkey, onion, potatoes, and dried thyme or sage, make a skillet hash

Garlic, canned diced tomatoes, vegetable stock or bouillon, white beans, and pasta make pasta e fagiole soup

Potatoes, canned chili, and shredded cheese, make chili-stuffed baked potatoes

Spaghetti, frozen veggies, peanut butter, soy sauce, and honey, make peanut noodles

Frozen chicken breasts or tofu, cornstarch, cornflakes, and ketchup make crunchy chicken or tofu fingers with dipping sauce

Spaghetti, garlic, jarred tomato sauce, canned tuna, canned olives, and capers make a Mediterranean-style pasta

Onion, garlic, black beans, vegetable stock or bouillon, and a sweet potato make black bean soup with sweet potato cubes.

What are some of your favorite pantry-inspired meals? What’s the longest your family has gone eating solely out of the pantry?

-Marygrace, staff writer

Sweet potatoes are good for you—really good for you: A spud is loaded with over 200 percent of your daily vitamin A (in the form of beta-carotene, a powerful antioxidant), which boosts eye health and helps keep skin clear. Sweet potatoes are also packed with vitamin C, potassium, iron, plus satiating fiber—so it makes sense to eat them often.

Thing is, after a while (read: receiving 8 to 10 sweet potatoes in my weekly CSA box for the last four months!) I start to get tired of baked sweet potatoes or roasted sweet potato wedges. A few times, I used them to make sweet potato gnocchi, which was delicious, but also pretty labor-intensive. This weekend, I wanted something easier, so I used the flesh of a baked sweet potato to make this yummy breakfast bread. It’s a welcome change from my usual winter morning oatmeal, but since it’s full of whole grains, flaxseed, nuts—and of course, sweet potato—I know it’ll keep me nourished and satisfied all morning long.

Sweet potato pecan breakfast bread

Prep time: 10 minutes
Bake time: 45 to 50 minutes

2 cups whole wheat pastry flour
2 teaspoons baking powder
2 teaspoons cinnamon
1 teaspoon ginger
1/2 teaspoon salt
1/2 cup expeller-pressed canola oil
1/2 cup brown sugar
2 tablespoons molasses
1 tablespoon ground flaxseed whisked with 2 tablespoons warm water
1 teaspoon vanilla extract
3/4 cup sweet potato puree
1/2 cup chopped pecans

1. Preheat the oven or toaster oven to 350F. Lightly grease a loaf pan.
2. In a medium bowl, add the flour, baking powder, cinnamon, ginger, and salt. Whisk to combine.
3. In a large bowl, whisk the canola oil, brown sugar, and molasses until well-combined. Add the flaxseed mixture, vanilla extract, and sweet potato puree.
4. Add the dry ingredients to the wet ingredients and stir until just combined. Fold in the pecans.
5. Pour the batter into the prepared loaf pan and bake, 45 to 50 minutes, or until a toothpick inserted in the center comes out clean. Allow to cool before slicing.

Makes 12 slices
Per slice: Calories 251, fat 13 g, protein 3 g, carbohydrates 35 g, dietary fiber 4 g

-Marygrace, staff writer

New Year’s is in part about resolutions: wishes for the year to come. On everyone’s list is usually something about eating healthier, exercising more, and being less stressed. These are often cited as personal goals, but more importantly, they are core integrative principles that we can use to chart a course towards a healthier future for our children. In this month’s post, I wanted to profile three real-life examples of model programs that are helping families live healthier lives.

Eating Healthier

January is the perfect time to reconsider old habits. It is the rare family that doesn’t indulge throughout the December holidays, culminating in some sort of grand display of eating on that final weekend (or two, or three…) of the year. So we all promise to set a better example for our kids as the new year begins—but how? It’s not about the latest quick-fix fad diet, but more about sustainable nutritional plans that focus not simply on weight, but on health. A shining example is HealthBarn USA near my home and office in Northern New Jersey. Stacey Antine, founder and CEO, has developed the “ultimate farm-to-fork experience” for families interested in helping their children develop an interest in food—“real” food—and how it’s cultivated. Imagine your child growing brussels sprouts, picking them, and eating them right there in the field. Stacey is one of those rare, gifted educators who can motivate children (and their parents!) to change their ways.

Exercising More

Many children do get physical activity at younger ages, but unless they’re involved in organized, structured sports, by middle school, they spend more time in front of screens and less outdoors engaged in active play. One solution? The Tenafly Nature Center in New Jersey is one of a growing number of organizations committed to helping families rediscover the natural environments in their own backyards. Programs are geared towards different ages of children and most are fun for the whole family. If you’re interested in learning more about the flora and fauna in your neck of the woods, or even if you’re just looking for a quick hike, there are many options, all supported by national organizations like the National Environmental Education Foundation, which trains health care providers to work with families and with nature centers in their communities to promote fitness for children via their Children and Nature Initiative. To find out about programs in your area, go to neefusa.org.

Being Less Stressed

The less stress part is not simple. While we’re working on making the world less stressful, we all could use help coping with the stress in our lives. Children need to learn these skills early in life, and they are wonderful at using their imaginations to do so. I am a big believer in the concept of mindfulness. Simply defined, mindfulness is just paying attention to the moment you’re in. Noticing it, valuing it for what it is. Mindfulness should be part of parenting and educational initiatives everywhere. One of the most innately appealing paths to mindfulness for children in particular is the practice of yoga. It’s great to see more and more schools, including preschools, featuring yoga as a regular part of the curriculum. What better way to help kids cope with the stress of the increasingly tasking school experience? Karen, the holistic nurse and clinical coordinator of our Whole Child Center, works with families regularly to help them incorporate yoga into their weekly routines. She also volunteers for a fantastic organization, Kula for Karma, to bring yoga to “those who have been challenged by difficult circumstances,” including children with autism and cancer. Kula, which can be translated as “community,” is a concept of which we all can be more mindful as the New Year evolves.

–Dr. Lawrence Rosen, KIWI columnist

How far would you go for something you believe in? A few weeks ago I talked to Wholesome Sweeteners‘ CEO Nigel Willerton, because he was about to start running across Ethiopia (250 miles!) for things he believes in—fair trade and education. He started yesterday, which means he’s already run farther in the last two days than most of us will in months.

Run Across Ethiopia is this astoundingly grueling event: 10 runners are averaging 25 miles per day (that’s practically a marathon, every day for more than a week), all to support the people who live and work in the fair trade–growing regions of Ethiopia. Wholesome Sweeteners’s products are fair trade, and Nigel told me he wants to help make fair trade real, by connecting the concept (fair prices, labor conditions, better communities) with the families and people who benefit from it. On the Gound, the organization behind the event, works to go beyond paying workers a fair price for their crops: They aim to support the communities in other ways, by helping them access clean water, education, and health care.

So, Nigel and the other 9 insane-yet-inspiring runners are raising money to build schools. If you think that sounds like a great idea, here’s my idea for taking part: Run around the block, then come inside and make a donation to Run Across Ethiopia (you can also check out their Facebook page). And of course, look for the Fair Trade logo when you buy coffee, sugar, chocolate, and other products.

–Sarah, KIWI editorial director

There’s one thing most New Year’s resolutions tend to have in common: Delusion. A neighbor of mine decided that this is the year she’ll run a marathon. “I didn’t know you’re a runner,” I told her, impressed. “I’m not—never run more than a mile in my life,” she said. Huh. While I’m all for a good challenge, statistics show that making big, unrealistic goals usually results in big, realistic disappointments. (Case in point: The year I decided to give up sweets. Just ask my current daily cupcake habit how that one’s going.)

But another thing most resolutions have in common: Hope. Hope for change and a desire to make an improvement is something all frosting-lovers and marathon-hopefuls have in common. And the key to change? Small steps, something the makers of Marcal Small Steps products seem to get.

Though an online survey, the company found that 80 percent of Americans are planning to be greener in 2011. Excellent!…but now what? To help people get started, Marcal recently announced their Small Steps for Big Change contest to encourage people to care more for the environment by taking small steps that have a big impact on the planet. Now through February 25, 2011, people can nominate themselves or someone they know who is taking small steps for environmental change. Five winners will be announced in April in honor of Earth Month, receiving a total of $10,000 in donations to be made to their charities of choice!

“The Marcal Small Steps brand is based on the philosophy that small actions can make a big environmental impact. Even something as simple as purchasing household paper products from 100 percent recycled paper makes a difference,” said MJ Jolda, senior vice president of marketing at Marcal Small Steps. “This campaign is about honoring the everyday environmental heroes that normally fly under the radar, but are actually making a big impact in their communities and beyond.” 

Winners will be selected based on the creativity of their small steps, the impact of their actions, and their ability to inspire others to improve the environment. Here’s what they’ll get:

• Grand prize winner will select a charity to receive $5,000 in her name.
• First prize winner will select a charity to receive $2,500 in his name.
• Second prize winner will select a charity to receive $1,500 in her name.
• Third and fourth prize winners will each select a charity to receive $500 in their names.
• And each winner and the person who nominated them will receive Marcal Small Steps paper products.

To enter, go to marcalsmallsteps.com/heroes. Submit an essay (250 words or less) telling Marcal Small Steps how your nominee takes small steps for environmental change.

Small steps, huh? Okay, my New Year’s Resolution: Eat one less cupcake a week…Um, make that one less cupcake a month.

–Amy, articles editor

Served alongside some crusty bread and a salad, soup is my perfect idea of a light fall or winter meal. But when the temperature really plunges, I’m usually too cold to munch on raw greens. Instead, I stick my spinach in my soup for a more warming—yet still veggie-packed—meal.

Lemony Lentil Soup with Spinach

Prep time: 10 minutes
Cook time: 55 minutes

2 tablespoons olive oil
1 medium yellow onion, diced
2 medium carrots, peeled and diced
2 cloves garlic, minced
1 jalapeno pepper, minced (optional)
2 teaspoons cumin
1 tablespoon tomato paste
2 cups green lentils, rinsed and picked over
6 cups water or vegetable stock
2 large handfuls baby spinach
Juice of 1 large lemon
Salt and pepper, to taste
1. In a soup pot over medium heat, warm the olive oil.
2. Add the onions and sauté 5-7 minutes, or until softened. Add the carrots, cooking 5 minutes more. Add the garlic, jalapeno pepper (if using), cumin, and tomato paste and cook for 1 minute.
3. Add the lentils and the water or vegetable stock. Cover and bring to a boil, then simmer 40-45 minutes, or until lentils are fully cooked.
4. Add the spinach and stir until wilted, about 1 minute. Add the lemon juice and stir to combine. Remove from heat and serve.

Serves 6-8

Per serving: Calories 204, fat 2 g, protein 13 g, carbohydrates 33 g, dietary fiber 13 g

-Marygrace, staff writer

Baby, it’s cold outside! Cozy up with a vegetarian twist on the standard (and not-so-healthy) chicken and rice casserole. Cream of mushroom soup gets swapped for chickpeas, carrots, and sweet, golden raisins. The toasted almonds on top add the perfect crunch.

Sweet & Nutty Rice Casserole
Prep + cook time: 45 minutes

1 tablespoon extra-virgin olive oil
3 medium carrots, peeled and cut into ¼-inch dice (about ¾ cup)
1 very small onion, finely diced (about ½ cup)
1½ cups brown basmati rice, rinsed under cold water and drained
1 32-ounce carton all-natural vegetable broth (4 cups)
1 15-ounce can chickpeas, drained and rinsed
1 tablespoon honey
½ teaspoon ground cinnamon
¼ teaspoon kosher salt
Freshly ground black pepper, to taste
½ cup sliced almonds, toasted

1. Preheat oven to 350°.  Heat oil in a Dutch oven* over medium heat. Add carrots and onion and cook, stirring frequently, until soft, about 10 minutes. Add rice and stir until coated with the oil.
2. Add broth, chickpeas, honey, cinnamon, salt, and pepper and stir to combine. Increase heat and bring liquid to a simmer.
3. Cover and place in oven. Bake until liquid is absorbed and rice is tender, about 25 minutes. Top with almonds and serve.
*Tip: If you don’t have a Dutch oven, prepare the rice in a large saucepan or skillet, transfer to a 3- or 4-quart casserole dish, cover with a fitted lid or aluminum foil, and bake for about 25 minutes.

Serves 6 to 8
Per serving: calories 340, fat 7 g, protein 8 g, carbohydrates 67 g, dietary fiber 6 g

-Recipe by Liz Weiss, MS, RD, and Janice Newell Bissex, MS, RD

Your kid may be getting more caffeine than you realize—and the results could be harmful. Monitoring your child’s caffeine intake can be more beneficial than you think.

The minimal research that’s been conducted has shown that caffeine consumption in children can often be linked to sleep problems and even bed-wetting, since the stimulant is a diuretic. However, a new study published in The Journal of Pediatrics found that 75 percent of the children surveyed consumed caffeine on a daily basis, and the more they drank, the fewer hours they slept

Lead author of the study, Dr. William Warzark, and his colleagues from the University of Nebraska Medical Center, studied over 200 children ages five to 12 years old during routine clinical visits. The researchers asked parents to report any snacks and beverages the children consumed on a regular day-to-day basis.

The study showed that children as young as five years old were consuming the caffeine equivalent of a can a soda a day, from chocolate, energy drinks, and various other foods and beverages. Children between the ages of eight and 12 consumed 109 milligrams of caffeine a day—which is an equivalent of three 12-ounce cans of soda.

Warzak reports that more research still needs to be done on this subject, but in the meantime, parents should monitor their children’s caffeine levels. He also notes that if children have sleep and behavioral problems, they should keep their caffeine intake to a minimum. Children between the ages of four and six should consume less than 45 milligrams of caffeine a day; children ages seven to nine, 62 milligrams; and children 10 to 12, 85 milligrams.

Warzak states that parents should be aware of the potentially harmful effects of caffeine, and urges parents to speak with their child’s pediatrician about this matter.

-Amanda, KIWI Intern

Do you hate watching your friends and family rip apart gifts that you spent so much time wrapping, and then immediately throw the paper in the trash?  Well, it definitely bothers me!  Not only is it frustrating, but it’s a bunch of unnecessary waste.  This holiday, you can reduce waste from wrapping paper and start a new family tradition by using ellaWrap.  ellaWrap makes it simple to be more eco-conscious during the holidays.  It’s reusable fabric gift wrap that can last for many holidays to come!  Just slip your gift into the bag and tie the ribbon.  It’s as simple as that, and there’s no need for paper or tape!  The wraps come in all different patterns and sizes, so you can find a perfect one for every member of the family.  Find more at ellawrap.com.

-Shelby, KIWI staffer

It’s not that I specifically seek out topics that lend themselves to gratuitous mentions of my cat Sniffles. That’s just an added perk. One that I really, really enjoy. And since I’m writing about a fantastic way to help shelter pets this holiday season, it would practically be criminal not to mention my fabulously-fickle, visually-impaired, closet-loving, amazing-soccer-playing, best-cat-in-the-world companion who came to me via a shelter in Washington, D.C. See? I had to mention her.

So as someone whose life was immeasurably enriched with the addition of a shelter pet (and I’m not talking about the incomprehensible amount of cat hair I find on a daily basis), I’m happy to tell you about Petfinder.com’s program, “Foster A Lonely Pet for the Holidays.”

Every year, thousands of adoptable pets are left to spend the holidays in shelters, without the warmth of a home, without the love of a family. But now more than 2,000 shelters and rescue groups are participating in “Foster A Lonely Pet for the Holidays,” a program that lets people bring home an adoptable cat or dog to spend the holidays with. You can find participating shelters and rescue groups near you by going to petfinder.com and entering your zip code. The site will connect you with friendly staff and volunteers who can answer questions about the fostering process and help you select a pet to match your family’s lifestyle.

The benefits of fostering go beyond just giving an adoptable pet a place to stay for the holiday season—though that is a pretty huge feel-good benefit—but it’s also a great way to determine if your family is ready to be permanent pet owners. If you’re lucky, you may just find the furry friend your family’s been missing.

If you can’t foster a pet for the holidays, there are a number of other ways to help lonely shelter animals through the Petfinder Foundation, a nonprofit dedicated to finding a forever home for every pet. For more information, please go to petfinderfoundation.com.

–Amy, articles editor

When brushing my teeth in the morning or at night, I often think about how many germs are actually lingering on the bristles of my toothbrush.  Though, I could never think of a solution to this problem.  It’s not like I can use a brand new toothbrush every time I have to brush my teeth (that would just be crazy)!  But now, I’ve finally found the perfect product to eliminate the germs:  Violight. Violight’s Zapi Toothbrush Sanitizer uses UV light to eliminate over 99.9% of germs on toothbrushes in minutes!  And by visiting violight.com and entering code KIWI1210 at checkout, you can receive 15% off your entire purchase.

-Shelby, KIWI staffer

Her name was Yucky Bunny, and she was awesome. I don’t remember who gave her to me, only that I loved her as fiercely as any 3-year-old can. Yucky Bunny was a combination of a pink plaid blanket and a white stuffed rabbit, and I took her absolutely everywhere—she was fun, soothing, wise, and like I said, she was awesome. She also smelled. Hey, that’s what happens when you give a toddler such an awesome toy that she’ll feel compelled to take her everywhere to share her awesomeness with the world, and yes, occasionally drool on her. Not that I minded Yucky Bunny’s special fragrance—it became really helpful in warding off annoying siblings. I loved Yucky Bunny to pieces—literally. By the time I outgrew her (well before high school, thank you very much), Yucky Bunny consisted solely of a much-loved bunny ear.

The reason I’m talking about my beloved Yucky Bunny isn’t to feel ridiculous, ahem, but rather, to show that simply chattering about a toy earns $10 for Toys for Tots, courtesy of Citibank.

All you have to do is log onto Facebook, go to the Citibank page, and post a few words about your favorite toy. For every story posted—even one about Yucky Bunny—Citi will donate $10 to Toys for Tots, up to $100,000, through the holidays. In other words, you get to tell the world about your very own Yucky Bunny, while at the same time helping kids in need experience a little joy this holiday season—what’s not to like?

Oh, and while you’re sharing, tell us about your toy, too!

– Amy, KIWI Articles Editor

Need a special present for your little ones this holiday but don’t know exactly what to get them?  Look no further!  Shop now at Wild Dill and receive 20 percent off your entire purchase!  Wild Dill has over 60 brands of natural clothing, organic dolls, wooden toys, and organic bedding for kids. They carry only natural, organic and fair trade products that you and your kids can feel good about. Enter code KIWI10 when you checkout at wilddill.com.

-Shelby, KIWI staffer

On the whole, I’m a pretty healthy eater: Oat bran, kale salad, hummus, and apricots all rank as some of my very favorite foods. And while I’m that person who’s usually asking for brown rice, wheat toast, and hold the cheese, please, I also have a raging sweet tooth. I find balance by indulging just a few times a week, but when I do, it has to be the real deal—or at least pretty close. In other words, no butter swapped out for apple sauce, and no sugar substitutes (even natural ones like stevia) standing in for real sweeteners. That said, there are some baking swaps I do find acceptable, since they do little or nothing to alter the taste and texture of the treats I love. And since most of us are eating a bit more dessert than usual this time of year, every little bit helps. Here, some of my favorite ingredients that’ll make your sweets slightly more nutritious—but no less delicious.

Whole wheat
This might sound like a “duh!” tip, but I promise that it’s not. Many recipes say you can replace up to half the all-purpose flour with regular whole wheat flour, which leads to two problems: First, you don’t get much nutrition for only swapping half the flour. And second, if you try to swap more than half the flour, your baked good will end up like a brick. Instead,  replace all of the white flour in your cookies, cakes, pies, and quick breads with whole wheat pastry flour. It’s made from a lighter type of wheat than conventional whole wheat flour, and is has a super-fine texture that’s very close to all-purpose flour. For every quarter-cup serving of the stuff, you’ll add 4 grams of fiber to your recipe, plus a host of B vitamins, iron, and other minerals.

Vegetable oils
A baked good without fat is a sad thing. What’s more, most nutritionists today agree that there’s nothing wrong with fat, and that a moderate amount helps our bodies function optimally. That said, most nutritionists also agree that certain vegetable oils are a better choice than butter, since they’re lower in saturated fat. For every 1/2 cup (1 stick) of butter a recipe calls for, you can swap in 1/3 cup of cold-pressed, unrefined vegetable oil (cold-pressing ensures the oil’s molecules haven’t been damaged by high-heat processing. And don’t worry, your 350-degree oven isn’t hot enough to damage the molecules, either.) Canola is a good, neutral choice, while avocado oil adds an especially rich, buttery taste. And if you don’t mind the taste, coconut oil also works well—high in saturated fat though it is, many experts believe the type of saturated fat found in coconut oil behaves differently in the body than the saturated fat found in animal products.

Unrefined sugar
Sugar is sugar, and there’s really no way it’ll ever qualify as a healthy food. What’s more, trying to substitute liquid or no-calorie sweeteners (without some dedicated experimenting in the kitchen, at least) will likely lead to altered textures in the former and weird, off-tastes in the latter. If a recipe calls for regular white sugar, swap it out for sucanat, which stands for “sugar cane natural”. It’s slightly less processed than the conventional stuff, and may contain some small amounts of iron, calcium, vitamin B6, and potassium (it’s also unbleached).

What are your favorite tricks for health-ifying your holiday treats?

-Marygrace, staff writer

Great news for school food: This week, Congress passed the Healthy, Hunger-Free Kid Act, updating cafeteria nutrition standards for the first time in 30 years. Expected to be signed into law by President Obama, the bill will offer more low-cost meals, improve nutrition standards of school meals, and make it harder to serve junk food in schools. And perhaps most exciting, it’ll support more organic and farm-to-school food.

The new act includes a $10 million Organic Pilot Program that seeks to help provide more organic food choices to schools. Competitive grants will be offered to schools—especially socially-disadvantaged ones—to help cafeterias boost organic offerings. Another $40 million will be dedicated towards a Farm-to-School program, which seeks to help the USDA increase the amount of foods from small- and medium-sized farms in school cafeterias.

-Marygrace, staff writer

Don’t miss your chance to enter the Big Bundle of Joy $10,000 Nursery Giveaway brought to you by Greenguard Environmental Institute. Infant safety is a top priority for Greenguard, which is why they’re offering one lucky winner a nursery filled with products bearing their safe certification seal of approval. With the help of a personal shopper, the winning family will have the opportunity to select $10,000 worth of healthy, green baby items from manufacturers including Anderson Hardwood Floors, Shaw Industries and Stanley Furniture (carrier of brands such as Naturepedic, Bona, Simmons Kids and more). Five second place winners will receive a Naturepedic crib mattress, 30 third place winners will receive a Greenguard-certified Bona Hardwood Floor Cleaning System. Enter today—contest ends January 31st!

-Brittany, KIWI staffer

There’s a great tip in our next issue of KIWI about getting through this holiday season with a little less frazzle and a little more calm: It can be as simple as having everyone pause for three deep breaths. If you’re feeling a little overwhelmed by Cyber Monday, go ahead, try it right now. It’s great for kids, too: Even little ones know how to take a deep breath, and it’s surprisingly grounding.

And when you’re ready for the next step, try a yoga move or two. These great resources are a great way to introduce yoga to kids. And hey, they’d both make great holiday gifts, so see? Double stress reducers!

Book: The ABCs of Yoga for Kids. A charming and useful A to Z (literally!) guide to yoga moves. Kids learn how to do dozens of moves based on objects and animals, from Airplane to Zero, with Cobra, Rocking Horse, and lots more in between.

DVD: Storyland Yoga. Real kids and a great yoga instructor teach little viewers a variety of poses through storytelling—and impart such joy in the process that you’ll be swept right along.

—Sarah, editorial director

On a last-minute search for the perfect vegetarian or vegan main dish for your Thanksgiving table? Our suggestions from last year were such a hit, we decided to share them once more. Instead of another rice-stuffed squash (or worse–fake turkey!), consider the following:

1. Mushroom strudel. Saute sliced mushrooms with plenty of olive oil, garlic, fresh thyme, and—if your guests do dairy—a splash of cream. Place the mixture running down the center of a large rectangle of phyllo dough, then fold dough over and crimp shut. Cut into slices and bake until dough is golden brown. Serve with a meat-free gravy.
2. Squash and mushroom lasagna. Just like regular lasagna, but replace layers of red sauce with sauteed winter squash and shiitake mushrooms. You can even make the dish vegan by making a tofu ricotta (whiz 2 lbs. firm tofu in your food processor with a few tablespoons olive oil, some salt, basil, oregano, and a generous squeeze of lemon juice).
3. Winter veggie potpie. Roast onions, carrots, squash, and potatoes until caramelized. Then, make an easy cream sauce with a few tablespoons each butter (or non-hydrogenated buttery spread) and flour, plus milk (or unsweetened soymilk). Combine the veggies and sauce in a baking dish, then top with rounds of puff pastry. Bake until pastry is golden.
4. Mushroom bourguignon. Just like the French classic, but made with earthy portobello mushrooms instead of meat (and vegetable stock rather than the traditional beef). The best recipe I’ve found is right here.
5. Kale, sweet potato, and chickpea gratin. Toss chopped kale, thinly sliced sweet potato rounds, and chickpeas in plenty of olive oil, seasoned breadcrumbs, minced garlic, and salt to taste. Bake in a foil-covered casserole dish until potatoes are tender, then top with Parmesan cheese (if desired) and bake uncovered until cheese is melted.

-Marygrace, staff writer

Guest blogger Melissa Graham of Purple Asparagus shares the tradition her family started—somewhat inadvertently—after her son came home with a rather tall tale about their Thanksgiving dinner preparations:

Thor’s Turkey Recipe
“We get the turkey from whole foods. We all get it together. Stuff the turkey with French fries. We cook it in the oven at 100 degrees. We cook for an hour. Then we put mashed potatoes on the side before we serve it. We serve it on plates. We make it look like a turkey leg. It smells like a turkey. My grandma and grandpa, my mom and my dad and me eat it. We serve it with tater tots and mash potatoes. We will have the party at my house. I will have a Sherly temple for me and martinis for grandma and grandpa.”

So goes the little locavore’s story as told to a 5th grader and pasted onto a construction paper turkey’s fan. While we didn’t get to see the tail on the tale until the Friday before Thanksgiving, I had been given some advance warning about it when Thor began quizzing me on turkey prep.

“So we get our turkey from Whole Foods?”

“No Thor, we buy it directly from a local farmer.”

“We bake it at 100 . . . ”

“Well, not exactly.”

“for an hour?”

“Certainly, not at 100 degrees.”

[Cue frustration, curling brow] “But we’ll have tater tots, right?”

“Uh, no.” [Cue curled brow for me as I try to remember the last tater tot he ate with me].

[More frustration exhibited and a slightly mobile lower lip] “But, but, but, we do stuff it with french fries.”

Of course, the answer was no, but unlike the other questions, there was no logical reason why this one should be answered in the negative. And so we stuffed (or more accurately made stuffing) with French fries. And you know what? It was pretty good. Not as good as my usual corn bread-kielbasa recipe, which I’ll revive this year. Nevertheless, the story has inspired us to start a tradition. Each year, my son and I plan to brainstorm to create a truly innovative dish for our Thanksgiving table. We haven’t made a final selection yet, but I think that it may involve sweet potatoes and mint, which we recently learned is a surprisingly happy marriage.

Parents who cook with their children know that their little ones are more likely try food that they’ve had a hand in creating. Allowing kids to experiment takes this even further: It gives them a sense of ownership and pride and encourages them to become even more experimental in their eating as doing so provides fodder for their creations.

Our most successful collaborations created one of my favorite recipes: Carrot-Quinoa Cakes, a delicious vegetarian and gluten-free option, which is easy enough for everyday and yet equally elegant for a special occasion.

Carrot-Quinoa Cakes
6 servings

3 large carrots
1 tablespoon extra-virgin olive oil, plus more for sautéing
1/2 yellow onion, finely chopped onion
3/4 teaspoon cumin
3/4 teaspoon salt
1 1/2 cup quinoa, cooked according to the package
3 tablespoons quinoa or all-purpose flour
1/2 cup Greek yogurt
1 tablespoon dill, chopped

Peel and slice the carrots approximately 1/2 inch thick. Cover with water in a small saucepan and bring the water to a boil. Add a pinch of salt and reduce to a simmer. Cook until tender approximately 20 minutes. Drain and then puree in a food processor or mash until smooth. Heat the olive oil in a sauté pan over medium high heat. Cook the onion until softened and lightly caramelized, approximately 6 minutes. Add the cumin and cook for another minute. Mix the carrot puree, quinoa, onions and flour in a medium bowl. Form into cakes 2-inches in diameter and sauté in olive oil until golden on each side. Mix together the yogurt and dill. Top each cake with a dollop of yogurt.