2 Tilapia Fillets
2 Tbsp Olive Oil Divided
1 Yellow Squash Diced
2 Cups Broccoli Chopped
1/2 Cup Grape Tomatoes Halved 1 tsp dried Dill
1/2 Tsp Salt
1/2 Tsp Pepper
Fruit and Veggie Challenge
During the month-long event, participants are challenged to eat more fruits and vegetables.
By including more fruits and vegetables in their meals and snacks each day, participants
learn to make them a part of their daily lives.
Different forms of fruits and vegetables count—fresh, frozen, canned and dried.
How to Participate?
1. Download your log HERE.
2. Aim to eat at LEAST 5 serving of fruit and/or vegetables per day.
3. Log your servings consumed and total them up for the week.
4. Based off of the numbers of servings you consume, you will be awarded entries into a raffle.
5. Submit your log to Allison.Kerin@ttuhsc.edu by August 10th, 2019. Winners will be announced by August 15th, 2019.
portion sizes and fruit and veggie benefits
Easy Zucchini Foil Packets
1/4 cup Yellow Mustard
1/4 cup butter, melted
2 tablespoons grated Parmesan cheese
1/2 teaspoon Basil Leaves
1/2 teaspoon Garlic Powder
1 large zucchini, cut into 1/4-inch thick slices
1 medium yellow squash, cut into 1/4-inch thick slices
1 small yellow onion, thinly sliced
4 sheets (12x12-inch each) heavy duty aluminum foil
1. MIX Mustard, butter, Parmesan, basil and garlic powder in a large bowl until well blended. Add zucchini, squash and onions; toss to coat well.
2. DIVIDE vegetable mixture evenly among sheets of aluminum foil. Bring up sides of foil; double fold top and ends to tightly seal each packet.
3. GRILL or bake packets over medium-high heat or 350 degrees 10 to 12 minutes or until zucchini is tender. Sprinkle with additional Parmesan cheese before serving, if desired.
Sheet Pan Tilapia and Veggies
2 Tilapia Fillets
1. Preheat oven to 425 degrees. While oven is preheating prepare the vegetables and add to a medium sized bowl.
2. On a sheet pan lined with parchment paper or foil spread out the vegetables in an even layer, leaving space for the tilapia fillets. Pour half of the olive oil over vegetables along with half of the dill, salt, and pepper.
3. Pat the tilapia fillets with a paper towel to dry and coat with the remaining olive oil on both sides. Season both sides with the remaining dill, salt, and pepper. Place on sheet pan.
4. Bake for 15 minutes or until tilapia is fully cooked through and flaky.
*substitute vegetables and seasons for seasonal or desirable options.
Mix veggies into soups, stews, pasta, sauces, casseroles, and baked goods.
Use cannellini beans to add creaminess to soups and sauces instead of high fat options.
Mix fruits and veggies with favorable recipes. (ie. add finely chopped mushrooms, carrots, zucchini, etc. to spaghetti sauce.
Add new fruits and vegetables to stir fry, smoothies, salads, sandwiches, with dip. Get creative!
Don't forget most fruits and vegetables are portable and don't require refrigeration. Take them as on-the-go snacks.
We're here to help. Contact us if you have questions.
Allison Kerin MS, RDN, LD
(806) 743 - 6462