By: Kristin Casey

We have a variety of eating habits in our little family of four. I have been a vegetarian for about ten years. Tim, my husband, eats a predominately vegetarian diet, but also eats fish and some turkey during the holidays. Kylie, our two-year-old daughter is also a vegetarian and a great eater. But Dylan, our five-year-old son, is the pickiest and the only regular meat eater in the house. (Some of that is due to food allergies, but that is a whole other topic.)

So, as you can probably see fixing meals in my house can be difficult at times, but it is important to me that everyone eats healthy. One thing that I know most of us are not getting enough of is omega-3s, so I was happy to be a part of the 12 Healthy Habits challenge and learn how to get omega-3s from plant based sources.

To my surprise, flax seed have been a quick and simple way to incorporate omega-3s into every one’s diet, just by adding it to a family favorite—smoothies. Dylan's favorite color is green, but ironically, getting him to eat things that are green is near impossible. So in order to get him to eat, or I guess drink, some green vegetables, we make smoothies. I sneak a little handful of spinach into each one. Plus, I add the flax seed to create a yummy, fruity treat that is rich with nutrients and omega-3s. I can even add a little extra omega-3s by making the smoothie with some omega-3-enriched soy milk.

My husband and I are both big fans of pesto, so naturally I was excited to learn that walnuts were a good plant-based source of omega-3s. Tonight for dinner we tried the recipe for Parsley and Walnut Pesto. We added it to spinach and cheese ravioli, and it was delicious! My only suggestion would be doubling the pesto recipe. You can keep it in the fridge and use it for dipping bread or vegetables. Of course, my favorite thing to do with leftover pesto is throw a nice spoonful of it on top of some hummus and take it to the office with some carrots and a pita for a healthy and satisfying snack that will keep you away from the vending machines.

I am just getting started on my discovery of plant-based sources of omega-3s and am looking forward to expanding on the suggestions I have received, including perhaps some algae-based supplements. I also plan on experimenting more with the flax seed, possibly in bread, granola, maybe even muffins and cupcakes. The possibilities seem endless.

This guest post was written by Joanna Phillips of Phillips Seafood. Her family has owned their business for four generations. Phillips is known on the East Coast for their delicious Maryland-style seafood, so it was only natural for Joanna and the rest of the Phillips folks to get on the Eat More Fish! Healthy Habits train.

It might seem like the Phillips family wouldn’t need any help making seafood the center of our plates at least two nights a week – and when you have so many delicious family recipes at your fingertips, it is pretty easy! But we’re always looking to try new and different ways to eat seafood, especially when it’s light and healthy. We were all excited to try some new recipes this month in honor of September’s Healthy Habit.

While we tried out several Cooking Light recipes, the Blackened Tilapia Baja Tacos were definitely a favorite of ours. In less than 20 minutes, we had an incredibly flavorful yet very nutritious dinner. Our Blackening Spice made a nice, zesty substitute for the seven-spice rub and cut back on prep time even more.

Out of all the recipes we tried, though, the one really that caught us by surprise was Curried Corn-Crab Cakes. The Phillips family prides itself on a mean crab cake – it all started with my grandmother Shirley’s recipe. We have to admit though, this spin on a traditional favorite won us over! It’s packed with interesting tastes and textures, while still retaining the classic crab flavor of a crab cake. We used a combination of backfin and jumbo lump crab meat, but any kind of crab meat would shine in this recipe.

We had a great time trying out some different recipes this month and I’m inspired to keep up with the adventurous cooking. Here’s to new twists on old family favorites!

—Joanna Phillips

By: Andrea Stillwell

Well, today was the day of reckoning. I knew this day was coming. I put it off for as long as I could. Now the deadline was fast approaching for me to eat some fish and write about my experience. I flipped through all my Cooking Light Annual Cookbooks looking for the perfect recipe. Something intriguing. Something enticing. Something to pique my curiosity about... fish. Oh, yeah. I haven't eaten fish since I left home some 24 years ago. My last memory of fish was a tuna sandwich (Bumble Bee, of course) under lots of lettuce doused in mayonnaise. Yuck.

So I made my way, with much trepidation, to the fresh fish case of the local Whole Foods. "I need some fish," I said, my voice wavering. "I'll take the smallest piece of tilapia that you have." As the man behind the counter wrapped up my experiment, I tried not to look at the whole fish laying nearby, with their beady little eyes staring blankly back at me.

I settled on Five Spice Tilapia with Citrus Ponzu Sauce from Cooking Light’s 2007 Cookbook. I followed the advice from the September issue: Use a mild fish. Check. Use bold flavors. Check. Cook outdoors. Check. (I deviated from the recipe and wrapped it in foil and grilled it outdoors.) I placed the finished product on my plate, accompanied by steamed broccoli with a squeeze of orange juice on top, to tie the flavors together. The fish wasn't going to get into my mouth by magic, so here goes…

I can report that I survived. I even ate the whole thing. Am I a convert? Well, let's take it one bite at a time. This was a huge step for me after 24 years. I might think twice about passing up a fish dish at my next luau. Maybe. The Chicken with Balsamic-Fig Sauce on the same page looks so much more inviting to me.

Rob and Jenny just astound me. When we started working together, they couldn't find much they liked about fish. Their highest compliment for any fish dish they've had, ever, was "not bad". There were lots of complaints about the texture, the flavor and the general fish fun.

And today, just fifteen days later; they've tried ten (count 'em, TEN) new fish, and added them to their repertoire. Here's a list of the fish and how they did it:

Tilapia: Anyone for tacos? Jenny tried this recipe, and her family got a chance to try the fish. Jenny and Rob were shocked by how well their children took to fish. No drama, no push back. Since they had leftovers, they tried tilapia again, with pasta and with a salad. They found they liked it more every time.

Anchovies: Pretty aggressive fish to start with, right? Not so for Jenny and Rob. They used a little bit of anchovy paste in their Caesar Salad dressing, and agreed it was the best Caesar dressing they'd ever made.

Tuna: Jenny wanted to try tuna noodle casserole with her kids, as it's a classic, economical dish. Jenny sent me a note that said:

    "Oh my. It was delicious. Miriam said it was the best lunch she’s ever had! It was satisfyingly filling, but the Cooking Light version didn’t feel too heavy. Even Gus enjoyed it and I went back for seconds. And there’s plenty left over for lunch tomorrow!"

Take a look at these photos:

Red Snapper, Calamari, Shrimp, Scallops: For date night, Rob and Jenny went to a local restaurant that always serves good food. There was a "seafood special" on the menu that night, including all of the fish mentioned above. Rob suggested they go for it, since it's always a good idea to try well prepared fish made by someone else as well as cooking it yourself. They sent me a photo of a clean plate; they loved it that much.

Crab: Rob was really on a tear this week, and one day he found himself in a sandwich shop that offered a crabcake sandwich. Why not? Well, here's what Rob had to say, "It had a lot of cheese, and was kind of greasy. It’s what you expect from a place like that." But Rob saw the light, "I didn’t like it as a sandwich, but I liked the crabcake." Good for you for trying, Rob!

Salmon: Rob found himself at a dinner meeting, and ordered the salmon. He said it was great, and is looking forward to making it at home this week. "I really like everything I’ve tried; I could be happy eating fish regularly. I really like the texture now. I like that I don’t have to take a knife and slice into it; it just falls apart on it’s own. There’s something that’s cool about that." I'm telling you, Rob sounds like a great guy to cook for; he's eager to try new things, and eager to come around to food that's good for you. He's the kind of eater that earnestly tries to like new things. You picked a good one here, Jenny.

Clams: Jenny made clam chowder this week, a childhood favorite of Rob's (OK, so there's one fish dish that made the cut prior to this month). Jenny was not crazy about it, but the problem wasn't the chowder; it was the clams. They used pre-chopped canned clams, and loved the flavor, but found the texture inconsistent with the rest of the chowder. Next time, they'd rather have bigger chunks of clams, and that's a simple fix. Next time, they'll opt for whole canned clams and chop them themselves.

Two weeks and ten new fish. Jenny and Rob, you're an inspiration!

The changes you’re making with our 12 Healthy Habits program are not just good for you – they’re good for your family.  Parents are powerful role models, and the new healthier habits you’re adopting are helping to instill these habits in your kids. But there are a few things you can learn from your kids, too.

Maryann Tomovich Jacobsen, a registered dietitian and nutrition blogger at Raise Healthy Eaters, is blogging about the 12HH and she offers this advice to help us tap into our inner child.  Here are 5 healthy habits that children can teach us -- if we let them:

1. Live an active life: Increasing our daily physical activity is so important. We need to do less sitting -- and be more active naturally.

How many times do you hear parents telling their children to sit down and sit still.  My two children, 2 and 4, skip, run and move everywhere we go.  Moving their bodies is a fun activity that is as natural as breathing.

Kid tip! Get up from your desk and walk around, take short walks at break time and keep moving throughout the day.  And if you can giggle while you're doing it, that's even better.

2. Listen to your tummy: I constantly hear parents insisting their young children take a few more bites of food.  In fact, 85% of parents say that they try to get their child to eat more at mealtime, according to a 2007 study published in Appetite.

No, no, no!  Kids are natural regulators of food intake.  They eat when hungry and stop when full with eating habits that seem erratic to us adults.  We need to protect this inborn ability in kids -- and, instead, ask ourselves if we are still hungry or have had enough.

Kid Tip! Feed yourself several times throughout the day (3 meals and 2 snacks) and listen to your tummy.  It'll let you know if you are done or even want to eat in the first place.

3. Enjoy every bite:  Ever watch a young child eat something that they love?  There's not an ounce of guilt -- just pure enjoyment. 

There's quite a bit of research that shows that guilt associated with eating -- thinking of food as good or bad -- causes people to eat more.

Kid Tip! Whatever you are eating, enjoy each bite and notice when you are satisfied.  Sitting at the kitchen table helps you focus on the food and eat more mindfully.

4. Fun takes precedence over food. Go to a party with kids present and your are bound to find parents chasing little ones around with a plate of food. 

I love that kids are too excited by festive surroundings to eat.  Adults can do the same thing by creating an exciting life. 

Kid Tip! Got a lifelong dream?  Start a project, take a class or simply pursue a forgotten passion and let food take second stage.

5. Become a picky eater: The other day my 4 year old, who loves sweets as much as the next kid, brought me a cupcake after taking one bite.  She said it wasn't that good.

While picky eating isn't always fun for parents, it's beneficial when kids are choosy about the not-so-healthy foods -- especially sweets.  

Kid Tip!  When it comes to foods without much nutritional value, be ultra picky.  Fit in (and enjoy) your absolute favorites and leave out the rest.

No doubt, kids have a lot to learn about healthy eating. But we forget that some of the most basic healthy habits are innate -- and little ones are great reminders of that.

So tell me, what healthy habits have you learned from your kids?

I must confess: I was quite excited when I heard about this month's goal. If I were only able to eat one thing for the rest of my life, it'd probably be some kind of seafood. Truly, that briny sweetness calls to me. I'd happily pass up warm loaves of bread, perfectly seared steaks, and every single sweet if I could get my hands on a fresh Maine lobster.

Unfortunately, my budget says no to my weeknight lobster dreams, because I, like my friend Josh down the hall, try to keep my food expenses low. I try to avoid buying frozen seafood because freshness and quality, I've found, can be hit or miss. And fresh seafood is usually pretty expensive, so most of my seafood eating is at work.

But I've found a few tricks to keep my fish-seeking taste buds happy.

1. Look to shellfish. Shellfish, like mussels and clams, are usually pretty inexpensive when it comes to our other friends in the sea. They can easily be found for around $3/pound in many medium-sized cities.

2. Shop the sales. I bought some super fresh, extra large tilapia fillets the other day for only $5/pound. Since tilapia is fairly lightweight, I got plenty of fish for that pound.

3. Use seafood sparingly. Just a hit of crab on top of a soup, like in Spicy Corn and Crab Chowder, or using shrimp shells to make a stock (look for a gumbo using this method next issue!) can deliver that briny goodness without getting spendy. 

For the thrifty eaters out there, I'd love to hear your tips! How do you add more fish to your diet without upping your grocery bill? 

I was very curious to hear how Jenny and Rob's first week of fish eating was going, and Jenny sent me this picture, early in the week, and I knew all was well: 

It's a photo of their three-year-old daughter Miriam eating fish for the first time.

Jenny and Rob were suprised and delighted at how Miriam took to fish, even to the point of preferring it over French Toast Casserole when dinnertime came. So many terrific things happenned to them during this ambitious week, we put together a top ten list.

TOP TEN GREAT THINGS THAT HAPPENNED TO JENNY AND ROB LAST WEEK BECAUSE THEY'RE EATING FISH

10. "Miriam eating fish without prompting," said Jenny. Jenny and Rob were nervous that fish would become one of those classic dinnertime struggles with Miriam. But it didn't turn out that way at all!

9. "It's fun to tell people we're trying fish because they give us recipes to try," said Rob. The support of a community is a really good thing. "I've shared my experience on Facebook, and people are giving me tips and recipes. It's neat to have that kind of community," said Jenny.

8. Their neighbors said that when the month is done, they'll have them over for Maryland Steamed Crabs as a reward.

7. Rob's made a similar offer; his parents are avid fish-eaters, and recently returned to Maryland with a cooler full of fresh Carolina fish they intend to freeze. Next time they see Rob and the family, they've promised to share the goods. "They're excited that we're trying something new that they really love," said Rob.

6. Jenny's Caesar Salad dressing is the best she's ever made. She added anchovy paste to the dressing, and now it has that oomph. Rob gave it a high compliment, "My favorite Caesar is at Outback, with that strong, garlic flavor. This one tasted similar."

5. They ate their fish naked (er...the fish was naked, not Jenny and Rob). They chose Tilapia Tacos as their first fish dish (see recipe below). As you can tell from the photo, the fish isn't smothered with guacamole, cheese or salsa; it's right there, naked, under just a couple of grilled peppers and onions. "It's like learning to drink coffee," said Jenny. "If you can drink it black, cream and sugar makes it even better. 

4. Rob visited his local fish monger for the first time. "When I was a kid, I remember going to the grocery store and looking at the lobster," recalls Rob. "It's a fun place to go." Miriam is also becoming interested in lobster; Jenny and Rob are contemplating that for their end-of-the-month family meal.

3. Tilapia is expensive; but a little goes a long way. Tilapia from the fishmonger cost Rob $8.99 per pound, but a pound of tilapia went a long way with this family. The first night, they enjoyed fish tacos, the next they had a pasta dish with vegetables and leftover tilapia. Rob enjoyed tilapia on a salad the next day, and there were plenty of pasta leftovers for another meal.

2. Rob's mom shared her recipe for shrimp and grits with Jenny. I'm hoping she might share it with us, too.

And the very best thing about the first week of fish eating for Jenny and Rob....

1. "Connecting to Rob's family; his parents and their roots. That felt good," said Jenny.

That's part of the fun of food after all, sharing it. Rob grew up fishing, but couldn't eat the stuff. This might be a wonderful way to gather round the table and enjoy a meal of crabs and shrimp together.

That is, unless Miriam takes it all for herself.

How are you doing with this month's Healthy Habit to eat seafood twice a week?   Looking at how folks responded to our question on Facebook, most people are falling short of this goal.  Only  32% are eating fish or seafood two times a week.

I tapped registered dietitian and blogger Jill Castle of Just the Right Byte to talk about her fish story.  

Everyone has a fish story.  Mostly, when I hear families talk about their fish story, I hear about struggles with finding a fish their child will eat, rejections they have experienced as a result of offering fish, or their own dislike of fish.

Even I have a fish story, flush with my own struggles: a shellfish allergic husband, a “meat and potatoes” mid-western upbringing, and a tribe of four young, impressionable children.

But that didn’t stop me from plugging ahead with a strategy to make fish a family favorite.

And you know what? I’ve succeeded.  I have four children who enjoy, even love, eating fish. A big part of this success was introducing fish early and including it on the menu regularly.  Another key to my success: patience.

I believe it’s never too late to introduce fish to your family. And even if you have your own seemingly insurmountable obstacles, go ahead and give it another try—you may reel in some willing eaters!

Jill offered these tips to “lure” your kids (and you) into a fish eating healthy habit:

Play the Name Game. Providing fun and familiar names for fish can ease a child’s natural skepticism.  Use "fishy" terms of endearment, such as pink fish (salmon), shrimpy shrimp (shrimp), looney-tuny (tuna), and white fish (cod). Be open and honest with the real name if asked—you don’t want your child to feel that something fishy is afoot.

Serve it with style. Kids are swayed by the appearance of food, and this alone can determine whether a child will try fish or not. Boost the eye-appeal and get creative with your presentation: fish skewered on sticks, sautéed on a bed of pasta, grilled, baked in a boat or crisped in the oven. Kids also like the “make your own approach.”

‘Tis the Season! Most kids I know like flavor, but many parents go for bland out of fear of food rejection. From basic sea salt to more complex spices or sauces, kids like food that tastes good. If your child shies away from combined or “dressed” foods, provide sauces or seasonings on the side for dipping.

Tailor the Flavor. Whether crunchy, cheesy, lightly browned, or mildly spiced, children have their taste-bud preferences. By making your own fish entrées, you can tailor the flavor to your family’s ‘buds and keep the odds in favor of fish favorites.

Keep your poker face, and smile on the inside. When introducing fish to children, it’s best to keep a neutral attitude.  Leave your emotions in the kitchen and remember introducing fish is an adventure! If you’re tempted to cheer or clap when your child takes a bite, or show disappointment when it doesn’t work out, know that this may ultimately influence how your child feels about fish.

So what’s your fish story? Share your successes with our seafood challenge, and let us know about your family-friendly fish recipes. 

By: Josh Rutledge

Okay, so the goal is to make seafood the centerpiece of two meals per week while staying within a tight budget. Week 1? Smashing success. The other night, Meredith and I whipped up some tuna sandwiches. But not just any tuna sandwiches — you know, the boring, school-box lunch types? No, we cherry-picked from a few different recipes and came up with a sun-dried tomato tuna melt on ciabatta bread. Took about twenty minutes to put together. And it was divine. Best part? Leftovers. I had enough ingredients to make another sandwich for lunch the next day. Happiness all around. Did I just knock out Week 1 with one prepared meal? Yes, I did.

Now, was it cheap? Well, if you look at the total cost of the meal, not really. But the key with weekly budgeting is preparation. You have to meal plan. And that is how you can pull off meals like this and still stay within budget. Because you cannot maintain a budget if all you do is find a recipe each night and then go to the store to buy all the ingredients. Does not work like that. The key is working with what you have, slowly building up a stock of commonly used ingredients, and then committing in advance to meals you want to make in a given week.

In this case, we already had the sun-dried tomatoes because we love sun-dried tomatoes. We use them often, so we keep a stash handy in the pantry. And for the ingredients we did not have, we incorporated some of them into other planned meals for the week. Spread the dollars out over a few meals and the cost of each meal drops quickly.

This month, I have the great pleasure to coach two people at once: Jenny and Rob, a married couple with two young kids from Lancaster, PA.

September's Healthy Habit is eating more fish (at least two times per week), so don't you know it; I picked a couple who hates fish. Jenny grew up on a hog farm, and knows her way around the kitchen, but not with anything that swims. Rob grew up in Hilton Head, South Carolina, and though he grew up fishing. Their two young children have never tasted fish.

Jenny and Rob's doctor says they need to eat more fish, and they sincerely want to like it; so they've come to me to help make it palatable.

Here's what they don't like about fish: the smell, the texture, the taste. Uh boy. I needed something, anything redeeming about their fish experiences that we could build upon. Rob recalled having shrimp at a hibachi place "that wasn't bad", and eating shark once; Jenny remembered not hating tuna salad. These small pearls were a start.

Jenny and Rob were both given homework assignments for the week. Rob was asked to visit a local fish store, but not make any purchases. I wanted him to talk to the fishmonger, ask questions and learn. Rob suggested that in the past he'd made friends with other foods like broccoli through repeated exposure to them. We'd start with our eyes, and with a new advocate: the fishmonger.

Jenny's assignment was to make a list of five fish with which they had positive experiences. She already had tuna, and shrimp -- plus they're Caesar Salad lovers, so anchovies made it to the list. They also love soups and chowders, so it wasn't long before clams were on the list as well.

Jenny wanted to keep the fish choices economical, so I was glad that we came up with two canned options (clams and tuna), and an item that could be purchased frozen (shrimp), and thus more economically.

Once Jenny had her list of five, I asked her to take that list to the internet, and come up with a set of recipes they'd try this month. Here's Jenny's list. Simple, reasonable, and I can't wait to hear how it goes. Please, if you have fish-phobes at your table, follow along with us and let us know how this goes for you!

Eat like you mean it!

Allison

PS: I'm thrilled to report that although Jenny and Rob have not yet peeled a shrimp, they've already been rewarded for their goal-setting. Here's a note I just received from Jenny:

"...when our neighbors found out that we were taking on this challenge, they were really excited and said when we "graduate," we will celebrate by eating Chesapeake Blue Crabs and drinking wine coolers with them on their deck. They've always wanted to invite us but knew we didn't like fish or crabs. We can't wait to celebrate with them. It's our goal to get over our fish hang-ups and enjoy this special meal with them."

Simply by setting their intention to try and do this good healthy thing for themselves and their kids, Jenny and Rob have  been invited to a crab feast with their neighbors. I can't think of a better way to celebrate this accomplishment.

Here's to trying new foods and to celebrating with friends and neighbors!