Au Naturale Nutrition
  • Welcome
  • Health
    • Printable Health Guides
    • Digestion
    • Health Education
    • Holistic Lifestyle
    • Making Smart Food Choices
    • Superstar Foods
    • Nutrients & Supplements
    • Weight Issues
  • Beauty
    • Beauty & Aging Articles
    • Homemade Beauty Recipes
    • Natural Beauty Resources
    • Skin & Aging course
  • Recipes
    • Breakfasts
    • Lunches & Salads
    • Dinners
    • Broth, Stews, Soups
    • Vegetables & Sides
    • Breads & Rolls
    • Muffins & Sweet Breads
    • Cookies & Sweet Treats
    • Condiments
    • Beverages
  • Go Shopping
    • Online Resources
    • Beauty & Personal Care Items
    • Jenny's Favorites
    • Grocery Shopping List (printable)
  • FAQ
    • Health Q's
    • Beauty Q's
    • Recipe Q's
    • Shopping Q's
    • Expert Resources
  • Blog
  • E-Books/Courses
    • Make a FRESH START with Whole Foods (FREE e-Book)
    • Prettier by the Plate (FREE e-Book)
    • Time Defying Skin (e-course)
Picture

A Little Fish Tale & a Swanky Sardine Recipe

9/5/2014

3 Comments

 
Sardines: a Nutritional Powerhouse food!  The health benefits & which kinds to buy.  By www.AuNaturaleNutrition.com

Do you turn your nose up at sardines? If you're someone who values good health, it may be time to consider incorporating them into your diet.  If you've never eaten them, why not?!  Don't knock it 'til you've tried it! When prepared well, they can be rather tasty.  And in case you're wondering: in a can of sardines, the heads and tails have been removed (FISH SLAP!) - and sometimes even the little scales.  ;-)


​Sardines are nutritional powerhouses!   

Sardines have more omega 3′s in them than many fish oil supplements. Remember, omega 3 fatty acids help lower systemic inflammation in your body, which means less heart disease, diabetes, pain, skin problems, brain fog, etc. Sardines also contain iron, potassium, vitamin B12, choline, phosphorous, CoQ10, and a ton of protein.

In addition, one can of sardines contains approx 500 mg of calcium (from the tiny bones). So, if you’re worried about adequate calcium intake while eating paleo, this is a great way to incorporate it into your diet. For more nutrition information about sardines, see World's Healthiest Foods.org.
​

Which sardines are best?

I eat Wild Planet Sardines in Extra Virgin Olive Oil. They are sustainably & wild caught.  I make sure to have at least 1 can per week.  I addition to the recipe below, sometimes I just eat them with a fork along with some flax crackers & sea salt.  
​

Sardines are like a healthy person's fast-food!
Sardines: a Nutritional Powerhouse food!  The health benefits & which kinds to buy.  By www.AuNaturaleNutrition.com
Picture

​When you buy sardines, be certain you choose the varieties in either olive oil or water. NEVER buy any sardines in soybean oil or any other unhealthy oil.  Soybean oil is inflammatory, which may completely negate the health benefits!  As far as quality, you get what you pay for.  Even a good quality brand is only a couple bucks!
​
Swanky Sardines!  Yes, this recipe makes sardines delicious!  Simple and very healthy.  Paleo!  by www.AuNaturaleNutrition.com


​RECIPE: Swanky Sardines !

​This is my favorite way to eat sardines.  They end up tasting a lot like tuna salad and can be used in the same way.  Eat them like a dip with cucumber slices (below), with flax crackers, on a salad, with veggie sticks, or in a sandwich or wrap (gluten free, of course).
​
Mash up all of these ingredients in a bowl & eat. (Serves 1)
​
  • 1 can sardines in water or olive oil, drained (Wild Planet)
  • 1/2 a ripe avocado
  • 1-2 tsp brown mustard
  • 1-2 Tbsp chopped dill pickle relish
  • a splash of Worcestershire sauce (optional)
  • salt & pepper to taste

​Tell me YOUR favorite ways to eat sardines!

Pin it:
Swanky Sardines!  Yes, this recipe makes sardines delicious!  Simple and very healthy.  Paleo!
Sardines: a Nutritional Powerhouse food!  The health benefits & which kinds to buy.
3 Comments
Terry
9/15/2015 03:02:44 pm

I love this recipe Jenny! Delicious! I substituted Coconut Aminos for Worcestershire sauce......I will definitely use this recipe often! Thank you so much for this wonderful, yet simple recipeಌ

Reply
Jenny
9/15/2015 03:07:05 pm

YAY! I'm so glad you enjoyed this super easy recipe, Terry. Coconut aminos was a great idea. Thanks for reading!

Reply
Terry
9/15/2015 03:22:58 pm

Jenny, I forgot to mention an important ingredient I added: fermented veggies ( I try to utilize veggies whenever possible, a staple in my fridge!) :)




Leave a Reply.

Jenny Yelle, MHNE  Holistic Wellness Educator & founder of Au Naturale Nutrition

Jenny Yelle, MHNE  Holistic Wellness Educator


​Hello lovelies! Thanks for visiting Au Naturale Nutrition and sharing my passion for
 holistic living and whole foods. I love to help my readers take a natural approach to beauty and aging gracefully.  Radiate beautiful health!  
​(read more) 

Follow
​Au Naturale Nutrition:

Picture


​Download both of my FREE e-Books!

Your natural beauty is intricately tied to your health and well-being. Learn which foods and nutrients are best for boosting your beauty & aging gracefully.  Prettier by the Plate!
Click HERE! It's FREE!!
Enjoy your complimentary copy of the e-Book: Make a FRESH START with Whole Foods.  Learn the importance of whole-food nutrition and how it relates to your health and well-being. Replace refined foods with nutrient-rich whole foods.  Plus, learn to adopt healthy eating habits that last a lifetime.  It's great for a new beginning and a healthier YOU!  FREE!!!
Click HERE. It's FREE!!

Take my e-course!

No homework or tests, just great information about holistic beauty & wellness:
Time Defying Skin (e-course):  A natural approach to aging beautifully. Use nutrition to look young for your age, feel vibrant, and live longer! (and get a 71% discount!!)
Get a discount by using the link here:
Enroll today!
Picture

​Quick Links:

  • Start Here
  • Blog Page​
  • FREE eBook​
  • Take my Course about Aging Skin​
  • Jenny in the Media​
  • Printable Health Guides​​
  • Go Shopping
By accessing or using any page on AuNaturaleNutrition.com, you agree that you have read, understood, and will abide by the:
​

​Terms of Service & Conditions  |  Full Disclaimer   |  Privacy Policy  |  Copyright & Recipe Policy   |  Affiliate Disclosure   |  Comments Policy   

​The information on this website is for educational purposes only.  It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions. 
 ​
Any/all of the links on AuNaturaleNutrition.com are affiliate links from which I receive a small commission from sales of certain items. As an Amazon Associate, I earn from qualifying purchases. Thank you!
© 2013-2021.  Au Naturale™ Nutrition.  All Rights Reserved. 
DMCA.com Protection Status
Picture
Photos used under Creative Commons from Bennilover, ainudil, AJC1, OakleyOriginals, Tweetspeak Poetry, symphony of love, judy dean, daryl_mitchell, HarmonyRae, Miroslav Vajdić, larryjh1234, MAURO CATEB, jfcherry, edgarzunigajr, Rob.Bertholf, TANAKA Juuyoh (田中十洋), jessicafm, mccun934, Leimenide, jamonation, Jan Davis Ruthig, aMichiganMom, oneVillage Initiative, tjmwatson, quinn.anya, trix0r, fred_v, Chris Yarzab, thebittenword.com, nosha, brownpau, nan palmero, gruntzooki, leoncillo sabino, pasotraspaso, Stacy Spensley
  • Welcome
  • Health
    • Printable Health Guides
    • Digestion
    • Health Education
    • Holistic Lifestyle
    • Making Smart Food Choices
    • Superstar Foods
    • Nutrients & Supplements
    • Weight Issues
  • Beauty
    • Beauty & Aging Articles
    • Homemade Beauty Recipes
    • Natural Beauty Resources
    • Skin & Aging course
  • Recipes
    • Breakfasts
    • Lunches & Salads
    • Dinners
    • Broth, Stews, Soups
    • Vegetables & Sides
    • Breads & Rolls
    • Muffins & Sweet Breads
    • Cookies & Sweet Treats
    • Condiments
    • Beverages
  • Go Shopping
    • Online Resources
    • Beauty & Personal Care Items
    • Jenny's Favorites
    • Grocery Shopping List (printable)
  • FAQ
    • Health Q's
    • Beauty Q's
    • Recipe Q's
    • Shopping Q's
    • Expert Resources
  • Blog
  • E-Books/Courses
    • Make a FRESH START with Whole Foods (FREE e-Book)
    • Prettier by the Plate (FREE e-Book)
    • Time Defying Skin (e-course)