They might be small, but nutritionally, sardines are giants. They are loaded with omega-3 fats, selenium, bone-building calcium, and vitamin D. A 2012 study by researchers in Denmark involving more than 10,000 subjects found that those with the highest blood levels of vitamin D were up to 64 percent less likely to suffer a heart attack.
An environmentalist’s dream, sardines reproduce rapidly and therefore quickly replenish their numbers. Because sardines are small and low on the food chain, they also don’t soak up high amounts of toxins like bigger fish can. Beyond sandwiches, use inexpensive canned sardines to add a shot of healthy protein to pita pizzas that are perfect for a quick weeknight dinner. The sauce can be made ahead of time and stored in the fridge for up to five days.
1/2 cup (125 mL) oil-packed sun-dried tomatoes, drained
Juice of 1/2 lemon
2 garlic cloves, chopped
2 tsp (10 mL) fresh thyme
1/2 tsp (2 mL) red chili flakes
1/4 tsp (1 mL) black pepper
1/4 cup (60 mL) + 2 tsp (10 mL) extra-virgin olive oil
4 large whole grain pitas
2 tins water-packed sardines, drained and roughly chopped
1/2 cup (125 mL) sliced roasted red pepper
1/2 cup (125 mL) pitted, sliced kalamata olives
2 Tbsp (30 mL) capers (optional)
1 cup (250 mL) grated reduced-fat mozzarella cheese
1/2 cup (125 mL) arugula
Add tomatoes to food processor container along with 2 Tbsp (30 mL) water, lemon juice, garlic, thyme, chili flakes, and pepper. Pulse machine a few times until mixture is combined. With the machine running, pour in 1/4 cup (60 mL) olive oil through feed tube and process until puréed. Add more oil if needed to reach desired consistency.
Preheat oven broiler. Place pitas on 2 baking sheets and brush tops with remaining olive oil. Broil about 6 in (15 cm) from heat source for 2 minutes, or until golden brown on top. Be careful not to burn the pitas. If you have a small oven, broil pitas in two batches.
Spread sun-dried tomato sauce over surface and top each with sardines, roasted red pepper, olives, capers, and shredded mozzarella. Broil for 1 minute, or until cheese is melted. Garnish pita pizzas with arugula.
Each serving contains: 575 calories; 27 g protein; 31 g total fat (6 g sat. fat, 0 g trans fat); 49 g total carbohydrates (4 g sugars, 6 g fibre); 529 mg sodium
source: "Catch of the Day", alive #364, February 2013
Ice cream cakes and/or cookies are everyone’s favourite. And here’s a great option for a delicious “Dad’s” cookie cake that’s gluten free! A simple-to-make cookie cake that’s made even easier when the dough is tossed together in a food processor. End a delicious Dad’s Day meal with this deliciously cool and creamy sweet dessert. Best beer? Extra yum when served with small glasses of chocolate-flavoured stout or porter. When Dad loves his cookies We made this delicious dessert into a cake, but it can easily be made into individual ice cream cookies. Roll out dough into 1/4 in (6 mm) thickness and cut into 2 in (5 cm) rounds. Bake, cool, and chill. Once chilled, spoon ice cream in between chilled cookies. Freeze until firm. Drizzle with melted chocolate or dip into melted chocolate.
Coffee-flavoured BBQ sauce? Why not? It’s a strikingly flavourful combo—sweet, tangy, bold, and rich. It can be used not only on pork but on a variety of other meats. We marinated tenderloin in it and doubled up on the smoky flavour by grilling it on a cedar plank. Serve with a side order of grilled broccolini for extra yum. Best beer? You can’t go wrong with an IPA or a honey lager to complement this flavourful dish. Looking for an easy way to grill broccolini? Toss with a little oil and season with salt, pepper, and chili flakes. Near the end of grilling, place broccolini beside plank with tenderloin on hot grill for about 6 or 7 minutes. Using tongs, turn a few times until tender and lightly charred. Place on platter with sliced pork and drizzle with lemon juice and some shaved Parmesan.
If there’s a vegan or vegetarian in the crowd, then this dish will be sure to please. Chock full of complementary textures and flavours, it not only qualifies as eye candy, but is also a substantial stand-alone meal—a stunning meal in a dish! Best beer? Serve this salad with an IPA or pale ale. For a more adventurous sip, it’s equally delicious with a Belgian pale or dark ale. Endlessly customizable When it comes to this powerhouse salad, the sky’s the limit. Swap out apples with orange wedges, or mix up your greens by substituting spinach for endive. Bump up the protein with some canned chickpeas or black beans, if you wish. Or cut up some corn tortillas into bite-sized strips, fry in pan until crisp, then toss over salad for added crunch.
Early summer potatoes, cooked and grilled, are just the ticket for this fabulous salad. Coupled with lentils, they’re a delicious add-on to any meal plan. This recipe offers an added bonus: it can be made in stages, so you’re not cooking all afternoon. Best beer? You can’t go wrong serving this dreamy salad with a simple and uncomplicated pale ale. Variety is the spice of potato-salad life Potato salad lends itself to any number of variations, and this recipe doesn’t disappoint. Try swapping out microgreens for baby spinach leaves. Another interesting slant: crisp up (optional) prosciutto on the grill before breaking into bite-sized pieces and scattering over the salad.