Do You Eat Sardines?

janlindquist
1 day ago
3 min read

Sardines often get overlooked in the world of seafood and unfortunately, they are the ugly stepsister in the fish family, yet they offer an amazing combination of flavor, nutrition, and affordability. These small, oily fish pack a punch when it comes to taste and health benefits.

What Makes Sardines Amazing?

Sardines are high in Omega-3, Vitamin D, Selenium, Vitamin B3, and Calcium.

Just 2 cans a week provides a huge nutritional boost and improvements to our metabolic health - especially as we age.

Studies show that in older adults, eating sardines increases the protective effects of better blood sugar levels, less incidence of fatty liver, lower blood pressure, higher HDL levels, lower triglycerides , less inflammation, type 2 diabetes and a lower risk of insulin resistance. - Wow!

Sardines are one of the very few foods that naturally contain significant amounts of Vitamin D3 and EPA/DHA.

Sardines also contain the same amount of calcium as a cup of milk when we eat the bones too, which are soft and you won't even notice them - I promise.

This is great news, because getting enough calcium is associated with a reduced risk of colorectal cancer which we want to avoid.

I encourage you to give this little fish a try, because you just can't beat all the health benefits.

Beyond their deliciousness, sardines are a powerhouse of nutrition. They provide essential nutrients that support overall health, making them a smart choice for anyone looking to eat well.

Benefits.

Rich in omega-3 fatty acids: These healthy fats support heart and brain health.
High in protein: Sardines offer a complete protein source, important for muscle repair and energy.
Packed with vitamins and minerals: They contain vitamin D, calcium (especially when eaten with bones), and B vitamins.

Eating sardines regularly can contribute to a balanced diet and provide nutrients that are sometimes hard to get from other foods.

How I Eat Sardines.

I'm convinced you will love this favorite recipe, if you choose to want to love sardines!

Sardine Salad with Celery & Apples.

The ingredients in this salad are simple and delicious. Using celery, parsley, and apples as the foundation provides an abundant source of antioxidants, polyphenols, and a crunchy balance to the sardines.

You can create this salad in a few minutes and it stores beautifully to enjoy another day.

Ingredients.

1 small red onion [thinly sliced]
1/2 teaspoon ground black pepper
2 tablespoons extra virgin olive oil
1 lemon [juiced]
8-10 celery stalks [thinly sliced on the diagonal]
1 apple [cored and thinly sliced]
5 radishes [sliced into matchsticks]
1/4 cup toasted walnuts [chopped]
1/2 cup flat leaf parsley [chopped]
1 avocado [sliced]
2 cans sardines [packed in olive oil & drained]

Method.

In a large salad bowl, whisk onion, olive oil, lemon juice, and black pepper.
Add celery, apple, walnuts, radishes and parsley to the bowl, toss gently to combine.
Open sardine cans and drain oil, gently break up sardines and add to top of salad.
Add sliced avocado.
Serve right away, or store in fridge up to 3 days.

Notes.

Use walnut oil instead of olive oil.
Add some cheese. Pecorino Romano, Blue, or Parmesean cheese are a great match for this salad.
Include a can of rinsed and drained white beans to amp up fiber.[I usually do this]

Did You Know?

Our taste buds adapt to new foods through repeated exposure. This actually trains our palate to accept and enjoy previously unwelcome flavors.

How?

Our taste cells constantly regenerate, which allows our food choices to change based on how consistently we include new foods.
As we age, we have reduced taste bud sensitivity which can make stronger more complex flavors more appealing.

I'm here rooting for you to give sardines their rightful place in a whole, real foods diet.

These amazing little fish will definitely improve your health.

Thanks for reading,

Jan