Let’s talk about sardines plus a jazzed up yogurt cup

It’s hard to be health and wellness focused and totally avoid the sardine issue. I’ve stayed on the perimeter for years, and after hearing about the insane health benefits, finally broke down and bought two tins a few months ago. They sat in my fridge forever. Every time I saw them, I’d think “Not ready to try them yet!” Thankfully they keep awhile, so I finally broke them out this past week to make a tuna salad concept. Amazingly, Frank and I both found them completely palatable — woo hoo — and my “recipe” is below. For some reason the concept of small whole fish just sounded a little terrifying, and I’m so relieved to now feel at peace with rotating them into our lunches. They are one of the best sources of Omega-3 fatty acids, and it turns out you can do a lot with them — green salads, pasta dishes… lots to explore!

I’ve learned in my coaching certification that Omega-3’s are where we are all probably the most deficient and they are vitally important for heart health. So what all does this nutritional powerhouse offer besides their Omega-3’s claim to fame? It turns out that sardines are a great source of lean protein and they help with brain development, mental health and cognition. They also contain key nutrients for bone health — calcium, phosphorus and Vitamin D. Wow… that’s a LOT from such a small fish. My hope is that if you’re anything like me, maybe you’ll finally explore the world of sardines.

Prep Ahead: Sardine salad

Ingredients: (For 2 servings of toast)

• 1 tin of wild caught sardines, either with or without bones, canned in water

• 1-2 Tbsp of mayonnaise (I like Sir Kensington’s with avocado oil; 100% avocado oil types are ideal)

• 1 Tbsp dijon mustard

• Chopped pickles or relish (optional)

• Salt and pepper

Assembly:

The skin and bones are completely okay to eat (and have additional health benefits). But I worked through the pieces with my hands and removed larger/visible bones… just because of the “ick” factor? That’s up to you though and you can technically just dump everything in the bowl. Add mayo, mustard, salt, pepper and pickles to taste as if you’re making tuna. Serve on toast, bread or a whole grain cracker. Enjoy and just think about all the good stuff your body and brain are getting as you have a dose of sardines! :)

Grab and Go: more filling yogurt cup

Ingredients:

• 1 vanilla yogurt (Siggi’s is my first choice. Many yogurts have too much sugar, artificial sweeteners or extra additives.)

• 2 Tbsp Ground Flaxseed (Trader Joe’s has a big bag of organic at a good price)

• Strawberries, bananas, berries, peaches, nectarines… any fruit you have.

• Whatever else you can find ready to go (Chomps beef stick, handful of carrots, whole grain crackers, etc.)

Assembly:

Yogurt isn’t enough for a full meal but adding the fruit and flax seed does bulk it up some for more sustenance. Flax seed is an excellent source of ALA Omega 3’s (the other kind of Omega-3’s, different from the ones in sardines.) If you add a bunch of fruit and 2 full tablespoons of ground flax seed it’s going to fill you up longer, though not enough for a full meal, per se. This still works as a “mini lunch” if you pair it with things like a chomps beef stick, mini cucumbers, ready to go mini carrots, or whole grain crackers. This combo gives you a meal of all whole/real foods plus a variety of nutrients, complex carbs, protein and good fats.