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
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.