Tag Archives: family meal

dill tilapia

Get Grilling! Lemon Dill Tilapia

Grilling is a great way to cook healthy foods with little to no kitchen cleanup. Grill veggies on the grill using aluminum foil or try kabobs! Fish and Chicken are great on the grill, and this is a healthy way to cook, draining excess fat from the meat.  Try this lemon dill tilapia recipe to get started!

Lemon Dill Tilapia

Servings: 4, 8oz servings                               Prep: 15 minutes              Cooking Time: 20 minutes

Nutrition Per Serving: 240 calories, 10g Fat, 1.5g saturated fat, 55mg cholesterol, 65mg sodium, 13g carbohydrate, 2g fiber, 4g sugar, 26g protein

Ingredients:

  • 1 lb. tilapia (cut into 4 fillets)
  • 2 Tablespoons olive oil
  • 2 teaspoons minced garlic
  • 1 teaspoon dried dill
  • 2 cups chopped zucchini
  • 2 ears of corn (slice into about 1 inch thick pieces)
  • 2 lemons (cut into thin slices)

Directions:

  1. Preheat outdoor grill (if cooking inside, preheat oven to 450 degrees)
  2. Using a large mixing bowl, combine oil, garlic, and dill
    1. Evenly pour mixture into 2 bowls
  3. In one bowl, add zucchini and corn, coating with the oil, garlic dill mixture evenly
  4. Next you need 4 large pieces of aluminum foil (you may need to double up for thickness), spray with non-stick cooking spray, place corn/zucchini mixture in the center of each
  5. With the 2nd bowl of oil, garlic and dill mixture, coat the fish fillets an dplace one fillet on top of each corn/zucchini pile in the aluminum foil packets
  6. Add 2 to 3 slices of lemon to the top of the fillet
  7. Fold each aluminum foil packet to seal shut
  8. Cook for 20 minutes, remove from heat and let stand for 5 to 10 minutes before opening
  9. Enjoy!
mom and child picnic

Healthy Habits Start at Home

by: Jillian Ouhrabka, MS ,RD, LDN, CHC

Attention Parents! Do you have a picky eater or worry what your child is or is not eating? Well, help your child learn how to eat right, you are your child’s first teacher and they follow your example. This means your child picks up on all your habits and behaviors (good and bad)! 

 You are their role model and they want to be like you

 They will copy what they see you (the parent) do

 If you do or don’t try a food, they likely will too

 If you eat healthily, they will too!

Set a Good Example

  • Try new foods: If you try it, your child is more likely to too!
  • Keep introducing new foods: It often takes children about 11 times of seeing a new food before he/she will even attempt to try it. Don’t make a fuss if your child does not try it, just offer it and let them do the rest! 
  • Eat meals together and SIT down:
    • Use meal time to catch up on everyone’s day and be a family
    • Even if your child does not want to eat, have them sit at the table until everyone else is done and the meal is over (often times kids think if they don’t eat they can go play, breaking that notion will help them realize meal time is important)
  • Turn off distractions
    • This means television, cell phones, and video games
  • Shop, Cook, and Bake together
    • At the store, let your child pick out some new fruit or vegetables to try
    • Your child will be more likely to try new foods if they are involved in making them
  • Keep it positive
    • Avoid making faces at food or judging it before you eat it
    • If your child does not want to eat it, don’t force it-then food starts to become about control or lack there of

Your job is to provide healthy, nutritious food for your child, their job is to listen to their body and determine what they want and how much!