I added sardines into my diet years ago when I realized how healthy they were for bone health. Having osteopenia at such a young age, I’ve done everything possible to use food and exercise to nourish my bones to keep them strong. There is NO way that I would surrender to harmful bone medications…have you read the horror stories about those drugs?!
I usually add sardines to a big salad at lunch time. I prefer them topped with olive oil and sea salt mixed into whatever greens I’ve got going on. They’re really yummy with avocado, too! I’ve added them to my homemade pizza as a topping. But for the most part…that’s all I do. BORING! Yesterday I realized I have been avoiding them since I needed a new way to prepare them. I checked out what I had in my fridge and got creative. Sardine sushi rolls!
I encourage you to use what you have and get creative like I did. You certainly don’t have to use all that I did, and can swap for whatever you prefer and/or have in the house. Sardines are an easy food to stock up on from the grocery store. Be sure to always get them in water (rather than olive oil, since it’s most likely a cheap source). Also, they’re a great on-the-go food when traveling and need some healthy food.
Sardine Sushi RollIngredients:
1 sheet nori
1/2 mashed avocado
1/4 cup cooked quinoa
1 small cooked beet, sliced fine
2 – 3 tablespoons gingered carrots
2 sardines, mashed
Swipe mashed avocado all over nori sheet. Sprinkle quinoa over avocado, then beets, gingered carrots and mashed sardines. Carefully and tightly roll, let sit for a minute or two (this helps the moistness from the avocado to loosen up the seaweed). Gently use a sharp knife to slice up your sushi roll.
Just to be clear, this is NOT how you traditionally make sushi, it’s the super lazy way! I make sure to have a fork nearby when things get messy and fall apart, because they do, but it doesn’t matter, that’s how good it is. It’s fun and important to get messy with your food sometimes. I hope you enjoy as much as I do.
Sardines are an everyday superfood. Here are just a few benefits:
– Sardines contain healthy fats, the omega-3 fatty acids that reduce inflammation.
– They’re jammed with bone-building calcium, along with many other essential minerals for a strong skeleton like phosphorus, zinc, iron, magnesium and potassium. They also contain vitamin D (enables your body to absorb calcium from your food).
– Contains a healthy does of B12, niacin (for healthy skin!) and vitamin A.
– One can of sardines supplies about 37 grams of protein!