My mom always stressed the importance of everyone eating dinner together as a family–as often as possible. As much as I hate to admit it, she was right (and there’s scientific proof to back her!). A new study shows that regular family dinners can actually improve asthmatic children’s lung functions.

The study found that asthma is directly related to separation anxiety. So, eating together as a family can provide little ones with a sense of security and regularity, therefore reducing their separation anxiety symptoms.

Family interaction and dinner conversation is super-important too, so keep the bickering to a minimum! Let everyone take turns discussing their day or what they’ve got planned for the week ahead. It’s also a great time to casually check up on your children’s asthma: ensure they’ve been taking their meds and always have their inhaler handy. Kids will feel protected just knowing that there is an adult looking out for them.

So this Sunday, take a look at everyone’s schedule and try to plan at least four nights where you can all sit down to dinner. And of course, feel free to try some of KIWI’s delicious (and healthy!) recipes.

-Nicole McGovern

The Food and Drug Administration is fighting obesity in the country, and one of its goals is to ask food manufacturers to put nutritional information (including the calorie and fat amounts) on the front of food packages. Sounds like a great idea to me! But there’s one little snag: Before they can ask companies to move labels to the front of boxes, the FDA has to look at serving sizes.

Suggested serving sizes on labels can be pretty misleading. Take for example the bag of (all-natural, trans fat-free, baked) chips I had with my lunch today. The label lists 120 calories and 4.5 grams of fat—not super healthy, but not too bad. However, even though it’s a small bag that’s clearly meant to be eaten in one sitting, the serving size is 1.5 servings per bag. That boosts the calories up to 200 and the fat to nearly 7 grams (and it means I’ll be spending more time on the treadmill tonight!).

Many serving sizes just don’t reflect the way people actually eat. Children’s cereals may list a serving size of 3/4 cup, but kids often eat twice that amount, if not more, according to this article from The New York Times. And those prepackaged, supposedly heart-healthy soups that are so handy for on-the-go lunches? They could be meant for two meals, not one.

It all goes to show how important it is to read nutritional labels, even on things that are supposedly healthy. And nothing beats whole foods that aren’t prepackaged: You don’t have to wonder whether that apple is one serving or two!

Michelle, KIWI Editor

Last year, my New Year’s resolution was to try a new recipe every week. And I actually did it! Well, up until March or so (at some point, tuna sandwiches for dinner started looking like a gourmet meal!).

But since I at least had some success with it, I decided to resolve the same thing again this year. I’m a big fan of easy recipes, because even though I know spending 2 hours making a wonderful meal is worth it in the end, anything over 45 minutes is usually too big of a commitment for me. Fortunately, I work at a magazine that has some great, healthy recipes that are made especially so kids can help their parents cook!

Right now, I’m working my way through Marygrace Taylor’s fantastic meal ideas in The Great Pantry Challenge. And one of my hands-down, all-time favorite KIWI recipes is our budget-friendly Chicken Picatta with Spinach Mashed Potatoes dish. It’s such an easy recipe that’s more delicious than you’d think by looking at the simple ingredient list. The best part? It averages out to about $3.69 a serving. That’s money well spent!

Do you cook with your kids? Or–even better–do your kids sometimes cook the whole meal themselves? Check out our Next Great Young Chef contest. We’re looking for kids who like to get creative in the kitchen. Just enter your kid’s recipe along with a video of her whipping it up, and she could win thousands of dollars in prizes plus a feature in KIWI!

-Michelle Carlton, KIWI editor

Here’s how to eat every last item in your kitchen—without a trip to the store!

One day last March, Crystal Paine, a Kansas mom of three, wanted to save some money by going a few extra days without a trip to the grocery store. So she headed to her pantry, found shelves full of food she hadn’t used, and got cooking. It was eye-opening to see how well her family could eat without several (expensive) trips to the store. So now, they take on the challenge of eating what they have for eight to ten days at a time almost every month. “I think my frugal nature carried over to my pantry,” Paine says. “I didn’t want to let things go to waste.”

Paine is onto something: By making an effort to eat through the things they’ve already bought, families across the country are becoming much more aware of what they consume. In the process, they’re saving money, getting creative in the kitchen, and teaching their kids an important lesson about avoiding wastefulness. Are you up for the challenge?

Getting started

If the thought of eating through your pantry seems more idealistic than practical, think again. It doesn’t have to be hard. Here, some common reasons you might resist—and the simple reasons you can still go for it.

• “I just don’t have the time.” Cooking with what you have doesn’t necessarily take more time—especially since fewer ingredients often means less time. “It’s all in the planning,” says Anne Marie Carver, an Arlington, Virginia, mom of one. Before you begin the challenge, spend 15 minutes taking inventory of your cupboards and freezer. That way, when it comes time for dinner you can hit the ground running. And don’t limit yourself to handling one night at a time: If you whip up double batches of minestrone and rice soup one night, you can refrigerate the leftovers for lunch the next day.
• “What happens when I run out of basic food and still have three boxes of mac and cheese left over?” You can make the challenge fit your needs—even if it means “cheating” a bit. Try eating through your pantry with only one trip to the grocery store: You can make a supermarket run in the beginning to stock up on the basics (milk, eggs, bread), or try eating what you have at home for a few days and visiting the store when you’ve gotten desperate but still have half the pantry to go. This works especially well if you plan menu ideas in advance based on what you have.
• “Pantry meals are, well, boring.” In fact, your cupboard boasts tons of opportunities for interesting dishes. Try dressing up pasta with roasted red peppers, artichokes, and anchovies, or give a spicy kick to refried beans with cumin and chili powder, suggests Carver. Got a bag of tortilla or bagel chips on hand? Crush them up as a garnish for soup or whirl them in the food processor and use in place of bread crumbs. Forcing yourself to get creative will help you see your pantry in a whole new light.

Making it fun

Involved your kid to make the pantry challenge exciting for the whole family. Some fun ways she can help:

• Get her opinion. When deciding on meals, Carver makes sure to get input from her 4-year-old daughter. “We consult every day. I find that when she’s involved in the process she’s much less likely to be fussy at dinnertime—even if it’s just a matter of going to the pantry together,” Carver says. Using up the last of the black beans from the back of your cupboard? Ask your kid if she thinks they’d work better as a soup, dip, or taco filling.
• Play a game. “We put on my daughter’s little apron and make it a game to see what’s hiding in the pantry,” says Carver. Try using Pantry Hide-and-Seek as a nutritional learning experience for your kid. Help her create a balanced meal by finding a whole grain (like whole wheat pasta), a protein (like canned tuna), and a vegetable (like canned tomatoes). Then talk about why those foods are all good choices for a meal.
• Cook to compete. If your kids are too old for hide and seek, try a cooking competition. Assign a night to each family member and put that person in charge of coming up with a creative dinner plan. (Bonus: Tweens and teens can probably cook some of the meal on their own.) When the pantry challenge is over, vote on which meal your family liked best—and remember it for next time!

Culinary inspiration

Add balance and variety with these meal ideas, which rely on cupboard and freezer staples most families have on hand.

Breakfast

Lunch

Dinner

-Marygrace, KIWI staff writer

When I first started dating my partner, I thought I’d hit the jackpot. Not only is he a funny, smart, wonderful guy, he also has a degree from culinary school. Can anyone say gourmet meals at home?

I still think I’ve hit the jackpot, but after dating him for a while, I noticed that the way I was eating had changed. Whenever we cooked together, he’d serve me up a plate as full of food as his (even though he’s nearly twice my size). And when we’d go out, he’d want to have three-course meals filled with butter, salt, fat, and all manner of delicious, unhealthy things. I quickly learned that my appetite–and my waistline–just couldn’t keep up.

Turns out, other women have the same problem. It’s no surprise that women with children naturally gain weight after giving birth, but a recent study has shown that childless women who have a partner also gain a significant amount more than single gals. The reason? Behavioral changes. Whether it’s more date nights out at restaurants or an unconscious attempt to eat as much as their better halves, women tend to gain weight simply by having a partner in their lives.

So this year, I’m going to keep reminding myself that I don’t have to keep up with my guy’s endless appetite. And if I want to have a Waldorf salad for dinner while he has two cheeseburgers, that’s OK (although I still might steal a couple fries off his plate!).

-Michelle, KIWI Editor

Memorial Day weekend marks the unofficial beginning of summer. Beaches fill with umbrellas and sandcastles, swim clubs open for the season, campgrounds flood with tents, and the smell of barbeque pervades neighborhoods. Start your holiday weekend with our bbq favorites and the natural condiments to go with them.

Between the Buns
All-Beef: For a plump, hearty, tastes-like-it-came-off-the-grill treat, try Applegate Farms Great Organic Hot Dog. Made with 100% organic grass-fed beef, this dog has half the fat as many traditional varieties, but all the flavor as your childhood faves.

Pork & Beef: Juicy, with hints of both sweet and salty, Organic Prairie’s Uncured Hot Dog gives a great snap as you bite into it. For the youngsters, try Niman Ranch Fearless Uncured Franks for Kids. These dogs are made with antibiotic- and hormone-free meat, plus the mild flavor and thin shape make them a great choice for little mouths.

Vegetarian: Want a dog, but not meat? Packed with protein, LightLife’s Veggie Dogs, made with organic ingredients, and all-natural Yves Good Dog boasts a delicious hickory flavor. Plus, there’s no saturated fat or cholesterol in these dogs, making them one summer snack that won’t ruin your diet.

Poultry: Organic Prairie Uncured Chicken Hot Dogs and Uncured Turkey Hot Dogs are skinless, made from organic meat and boast a smoky and hearty taste, but contain much less fat than pork or beef dogs.

Tasty Toppers
Ketchup: With Annie’s Naturals Organic Ketchup, delight in the same traditional ketchup taste that you love but without the high fructose corn syrup or pesticide-ridden tomatoes. Or try a new twist on an old classic with Wholemato’s Spicy Organic Agave Ketchup, a thick adaptation with a smoky flavor that’s sweetened with agave nectar.

Mustard: Available in a jar or a squeeze bottle, Eden Organic Yellow Mustard Stone Ground with Apple Cider Vinegar is essential for any condiment lover. Gentle hints of vinegar and garlic harmonize in this smooth-textured mustard.

Sauerkraut: Tree of Life sauerkraut contains only organic cabbage, water and salt, making it mild enough for even the youngest family member to enjoy.

Relish: For a refreshing summer treat, top your dog with the crunchy Del Monte Organic Sweet Pickle Relish. Its tangy taste will be sure to put your tongue into overdrive.

– Cricket Azima, KIWI Food Editor and lover of bbqs

EACH CAMP INCLUDES: Professional cooking instruction of hands-on kid-friendly recipes in a focused, fun and safe environment. Trained culinary teachers from Whole Foods Market Bowery Culinary Center and KIWI Magazine. A limit of 12 participants, ensuring a low child-to-instructor ratio. Cooking projects, games, craft activities and creative excursions. Lunch or snack and beverages (special diets can be accommodated). Lessons on sustainability, composting, gardening, recycling and other eco-friendly ways of life. Apron, chef’s hat and a graduation goodie bag packed with cool stuff!

SESSION I:
Half-Pint Voyager: 2 ½ to 4 years
11am – 12pm
July 14TH to 16TH
Jr. Jetsetters: 5 to 7 years
2pm – 3:30pm
July 13TH to 17TH
World Explorers: 8 to 10 years
11am – 2pm
July 20TH to 24TH
Globe Trekkers: 11 to 14 years
11am – 2:30pm
July 27TH to 31ST

SESSION II:
Half-Pint Voyager: 2 ½ to 4 years
11am – 12pm
August 11TH to 13TH
Jr. Jetsetters: 5 to 7 years
2pm – 3:30pm
August 10TH to 14TH
World Explorers: 8 to 10 years
11am – 2pm
August 17TH to 21ST

To enroll in KIWI Kids’ Camp, please register online. For general questions about the camp or to register over the phone, please contact Alison Martin at the Whole Foods Market at 408-257-7000 x325.

Whole Foods Market, Stevens Creek Culinary Center
20955 Stevens Creek Blvd.
Cupertino, CA 95014

Join chefs from KIWI® Magazine and Whole Foods Market® in exploring culinary regions of the world through food and festivity. Each camp incorporates exciting global foods and facts. We’ll crank up the heat and get hands-on as we make international dishes from places such as Mexico, Morocco, China, Italy and Japan. The camps culminate in an around-the-world cooking competition. Explore continents and countries one plate at a time!

The Whisk and The Spoon
The Learning Kitchen at Whole Foods Market, Princeton
3495 US Route 1 South
Princeton, NJ 08540
Phone 609.799.2919

SESSION I:
Half-Pint Voyager: 2 ½ to 4 years
11am – 12pm
June 29 and 30
Jr. Jetsetters: 5 to 7 years
11am – 12:30pm
July 1 to 3

SESSION II:
Globe Trekkers: 11 to 14 years
11am – 2:30pm
August 24 to 26
Jr. Jetsetters: 5 to 7 years
11am – 12:30pm
August 27 and 28

To enroll in KIWI Kids’ Camp, Please register online or if you want to register over the phone or have additional questions please email Nirit Yadin nirit.yadin@wholefood.com or call 609.799.2919 ext. 305.

EACH CAMP INCLUDES: Professional cooking instruction of hands-on kid-friendly recipes in a focused, fun and safe environment. Trained culinary teachers from Whole Foods Market Bowery Culinary Center and KIWI Magazine. A limit of 12 participants, ensuring a low child-to-instructor ratio. Cooking projects, games, craft activities and creative excursions. Lunch or snack and beverages (special diets can be accommodated). Lessons on sustainability, composting, gardening, recycling and other eco-friendly ways of life. Apron, chef’s hat and a graduation goodie bag packed with cool stuff!

AUGUST DATES: TBD. CHECK BACK FOR SCHEDULE UPDATES

OR CALL THE CULINARY CENTER AT 916-488-2800

To enroll in KIWI Kids’ Camp, please register online. For general questions about the camp or to register over the phone, please contact Customer Service at Whole Foods Market Sacramento (916) 488-2800.

Join chefs from KIWI® Magazine and Whole Foods Market® in exploring culinary regions of the world through food and festivity. Each camp incorporates exciting global foods and facts. We’ll crank up the heat and get hands-on as we make international dishes from places such as Mexico, Morocco, China, Italy and Japan. Explore continents and countries one plate at a time!

EACH CAMP INCLUDES: Professional cooking instruction of hands-on kid-friendly recipes in a focused, fun and safe environment. Trained culinary teachers from Whole Foods Market Bowery Culinary Center and KIWI Magazine. A limit of 12 participants, ensuring a low child-to-instructor ratio. Cooking projects, games, craft activities and creative excursions. Lunch or snack and beverages (special diets can be accommodated). Lessons on sustainability, composting, gardening, recycling and other eco-friendly ways of life. Apron, chef’s hat and a graduation goodie bag packed with cool stuff!

SESSION I:
Half-Pint Voyager: 2 ½ to 4 years
11am – 12pm
June 23RD, 24TH and 25TH
Jr. Jetsetters: 5 to 7 years
11am – 12:30pm
July 13TH to 17TH
World Explorers: 8 to 10 years
11am – 2pm
July 20TH to 24TH
Globe Trekkers: 11 to 14 years
11am – 2:30pm
July 27TH to 31ST

SESSION II:
Teen Bootcamp
11am – 3pm
August 5TH to 7TH
Jr. Jetsetters: 5 to 7 years
11am – 12:30pm
August 10TH to 14TH
World Explorers: 8 to 10 years
11am – 2pm
August 17TH to 21ST
Globe Trekkers: 11 to 14 years
11am – 2:30pm
August 24TH to 28TH

To enroll in KIWI Kids’ Camp, please register online. For general questions about the camp or to register over the phone, please contact Christine Carroll, The Culinary Center Director at the Whole Foods Market Bowery at 212-420-1320 x245.

Here at KIWI, moms are very important to us and to the future of our green babies.  Give your mom an easy, inexpensive Mother’s Day gift by nominating her for our Moms of the Revolution contest. Share her story on how she is revolutionizing the way kids in your community eat. Revolution Foods and KIWI have teamed up for this wonderful, inspiring contest and it does not come as a surprise that others are appreciating how important this contest is. TreeHugger, a well known website focusing on going green, has just mentioned our MOTR contest and we could not be more thrilled! Thanks for your support TreeHugger!  Check it out.

– Brittany, KIWI staff and wishing all moms a happy mother’s day

Peas and fava beans are everywhere in many of California’s farmers’ markets.  In Texas, the growing season is in full swing, with strawberry season already giving way to early zucchini and yellow squash.  We aren’t yet quite as lucky here in the Northeast, but the first of the spring lettuces are starting to pop up.

Personally, I’m looking forward to making some great salads full of leafy greens, fresh shell beans, some chopped dates for sweetness and a few walnuts for crunch.  Drizzle on some lemon tahini dressing and I’m good to go!  What about you?  What are your plans (present or not-too-distant future) for spring’s delicious offerings?

Marygrace, KIWI intern and spring greens fan

Do we really need an excuse to eat chocolate? Well it seems we have more and more reasons to eat it these days. Most people don’t realize that chocolate, much like fruits and vegetables is plant derived. Dark chocolate bars, with high-cocoa content, are loaded with something called epicatechin. Epicatechin is a particularly active member of a group of compounds called plant flavoniods. Flavonoids help protect us by exhibiting anti-oxidant activity in the body.

And here is more good news, some of the fats in chocolate are actually good for you! The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid. Oleic Acid is a heart-healthy monounsaturated fat that is also found in olive oil. Stearic Acid is a saturated fat, but one which research is shows has a neutral effect on cholesterol. Palmitic Acid is also a saturated fat, however this one does raise cholesterol and increases the risk for heart disease. That means that only 1/3 of the fat in dark chocolate is bad for you. Not bad when you consider that alternative sweet treats such as baked goods are often loaded in partially hydrogenated fats, and excessive amounts of plant fats such as soy and canola oil which promote inflammation in the body.

In a study published in the journal Hypertension in August 2005, researchers from Italy found that dark chocolate may lower blood pressure in people with hypertension. The research also found that levels of LDL cholesterol in these individuals dropped by 10 percent. Another study showed that flavonoids in cocoa prevent fat-like substances in the bloodstream from oxidizing and clogging the arteries which will make blood platelets less likely to stick together and cause clots.

While a little dark chocolate can be good, a lot is not better. Chocolate is still loaded with calories. If you’re going to put more chocolate in your diet, you’ll have to cut back somewhere else. Don’t forget that a balanced diet, full of other plant based foods, and plenty of exercise is still the key to heart health.

So remember, pure cocoa powder ranks the healthiest amongst all chocolate products, followed by dark chocolate and milk chocolate. The way that cocoa powder and chocolate syrups are manufactured, removes most flavonoids and depletes the finished product of any health benefits. Avoid all chocolate products with artificial sweeteners and corn syrup and look for ones with high cocoa content. According to the Chocolate Manufacturers Association, dark chocolate contains about eight times the amount of polyphenol antioxidants found in strawberries. How about some chocolate covered strawberries? It is almost berry season.

– Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

Did you get fooled today? I did. I am a frequent Whole Foods Market website reader. Today, for a limited time only, you can purchase organic air for only $6.99. Or get an exclusive recipe for toast. Very clever Whole Foods Market…you fooled me!

– Stephanie, KIWI staff and April fooled

It’s time again for another round-up of the best of the mom blogosphere!  Here’s what’s going on…

• Hopping on board the backyard vegetable garden train this spring?  Nature Moms reviews garden tool sets and gear for your little farmers-in-training.
• To school or not to school?  Read about Mama-Om’s journey on her family’s decision to send their son to school or stick to unschooling at home.
• Green Baby Guide puts the bokashi bin, an indoor composting system from Japan.
• Forget balance.  Instead, Healthy Green Moms says we should be seeking harmony.
• The Soft Landing Blog covers possible legislation for federal ban of BPA in children’s food containers.  Yes!

What’s happening on your blog?  We want to know!

Marygrace, KIWI intern

Last week temperatures in the Philadelphia-area reached about 60 degrees. For a moment, I thought we beat winter. Visions of spring – fresh veggies, flowers and warm, sunny days – put a smile on my face. Then, I checked the 10 day forecast. Winter storm approaching. Normally I don’t believe storm warnings, but I grabbed my fabric bag and got ready to head to the food store.My partner stopped me and asked what I would be getting. I answered plainly, “Milk, bread, juice, eggs. The standards.” He challenged me to use what we had in the apartment instead of spending money to purchase food we didn’t desperately need. “Okay,” I replied always up for a challenge. I had chicken in the freezer and veggies leftover from Friday night’s dinner. This should be easy.I woke up today and the streets are snow-covered. Winter prevails and I am home cooking. For breakfast, we ate blueberry pancakes. My chicken soup is simmering in our cast iron Dutch oven. I think I’ll whip up some brownies later. I feel like I won, but more importantly, we won. It is a challenge for all of us in this economy. Let’s think to use what we already have to create something we may not have originally thought of.– Stephanie, KIWI staff and lover of creative cooking