SUMMER is here and the kids are home rummaging through the refrigerator and cupboards for anything to munch on. Nutrition should be factored into meal and snack planning for your growing children. Keeping fresh fruits and vegetables, low-fat dairy options, and nuts and seeds handy is a sure way to ensure the foods your children are eating support their nutrient needs. Highly processed foods, like most salty and sweet snacks, provide excess sodium, sugar and loads of preservatives hidden in bleached and processed refined grains.

It is important to read food labels for processed foods to limit the amount of unnecessary additives and calories that your children may consume.

Homemade tacos are a great way to layer on the nutrition in a tasty meal the whole family can enjoy. Fresh fish and lean chicken breast are great protein sources. Zesty mango salsa and colourful purple cabbage coleslaw are nutritious toppings that will have your picky eaters begging for more, so I suggest you make a big batch. Here are some great recipes for you to try.

FISH TACOS

* 1 pound firm white fish, such as tilapia, snapper, cod, or mahi mahi

* 1 medium lime, halved

* 1 medium garlic clove, finely chopped

* 1/4 teaspoon ground cumin

* 1/4 teaspoon chili powder

* 2 tablespoons vegetable oil, plus more for oiling the grill grates

* Sea salt

* Freshly ground black pepper

Directions

Place the fish in a baking dish and squeeze a lime half over it. Add the garlic, cumin, chili powder, and one tablespoon of the oil. Season with salt and pepper and turn the fish in the marinade until evenly coated. Refrigerate and let marinate at least 15 minutes.

Brush the grates of a grill pan or outdoor grill with oil and heat over medium-high heat until hot. Remove the fish from the marinade and place on the grill.

Cook without moving until the underside of the fish has grill marks and is white and opaque on the bottom, about three minutes. Flip and grill the other side until white and opaque, about two to three minutes more. (It’s okay if it breaks apart while you’re flipping.) Transfer the fish to a plate

JERK CHICKEN TACOS

Jerk Seasoning:

* 2 1/2 tablespoons brown sugar

* 1/2 teaspoon cinnamon

* 1/4 teaspoon nutmeg

* 1/4 teaspoon ground cloves

* 1/2 teaspoon crushed red pepper flakes

* 1/2-1 teaspoon dried thyme

* 2 teaspoons garlic powder

* 1 teaspoon ground ginger

* 1 teaspoon allspice

* 1/2 -1 teaspoon chilli powder

* 1/2 teaspoon black pepper

* 1/2 teaspoon salt

* Combine in bowl and store in airtight container

Directions

Season the chicken breasts with the dry jerk seasoning; use your hands to rub the spice mix. Place the chicken breasts on a hot grill or skillet, which has been sprayed with cooking spray. Allow to cook or four minutes per side until nice and caramelised colour develops. Make sure chicken is cooked all the way through. Remove from heat; allow to cool for five minutes before dicing.

ZESTY MANGO SALSA

* 1 ripe mango, peeled and diced

* 1/2 cup peeled, diced cucumber

* 1 tablespoon finely chopped jalapeño pepper

* 1/3 cup diced red onion

* 1/3 cup chopped cilantro leaves

* Salt and pepper

Directions

Combine the all ingredients and mix well. Season with salt and pepper, to taste.

PURPLE CABBAGE COLESLAW

* 1/2 purple cabbage, sliced very thinly or shredded

* 2 carrots, shredded

* 1/4 cup finely chopped purple onion

Ingredients for the dressing:

* 1/4 cup olive oil

* 1/4 cup fresh lime juice

* 2 tablespoon honey

* 2 1/2 tablespoon finely chopped cilantro

* 1 garlic clove, peeled and minced

* 1 teaspoon chopped jalapeño pepper (optional)

Directions

Toss all ingredients in a bowl and season to taste with salt and pepper. Let sit for 30 minutes to allow flavours to develop.

These recipes are nutritious and delicious, and everyone can build their own taco. Food should be exciting and flavourful, and with these recipes, nutrition will never taste better. Enjoy!

Rashida Beckford (Nutritionist BSc) offers nutritional consultations at Ript Camp located in Barbican Centre, Loshusan every Wednesday. For more nutritious recipes contact her at rashidabeckford@gmail.com, Twitter.com/RashidaBeckford, Instagram.com/RashidaBeckford, or (876) 332-5456