A Little Fish Tale & a Swanky Sardine Recipe

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.
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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.  
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Sardines are like a healthy person's fast-food!

​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!
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​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).
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Mash up all of these ingredients in a bowl & eat. (Serves 1)
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• 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!

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