Healthy Food & Recipes ~ Sardines

I like sardines. I buy the Trader Joe sardines packed in water without added salt. I put them in a healthy tortilla, slice a few tomatoes on top and them add some non-fat mozzarella cheese. I wrap my tortilla in a paper towel and pop it in the Microwave. One minute in the Microwave and it’s ready to go with my Tex-Mex salsa. Below you’ll find some benefits of eating sardines as well as a healthy recipe.

Three Benefits of Including Sardines in a Diet

1. Rich in Omega-3 Fatty Acids: Sardines are an excellent source of heart-healthy omega-3 fatty acids, which help reduce inflammation, lower triglycerides, and support brain health.
2. High in Protein and Nutrients: Sardines are packed with high-quality protein, calcium (especially when the bones are included), vitamin D, and vitamin B12, all of which contribute to bone strength, energy production, and overall health.
3. Low in Mercury: Compared to larger fish, sardines are lower on the food chain and accumulate less mercury, making them a safer option for regular consumption.

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Healthy Sardine Recipe: Mediterranean Sardine Salad Wraps

Ingredients:

• 1 can (3.75 oz) of sardines in olive oil, drained
• 1 cup chopped fresh spinach or arugula
• 1/2 cup cherry tomatoes, halved
• 1/4 cup diced cucumber
• 2 tablespoons crumbled feta cheese (optional)
• 1 tablespoon fresh parsley or cilantro, chopped
• 1 teaspoon fresh lemon juice
• 1 teaspoon olive oil
• Whole-grain tortillas or large lettuce leaves (for a low-carb option)
• Optional: 1/4 teaspoon ground black pepper or chili flakes for extra flavor

Instructions:

1. In a medium bowl, gently mash the sardines with a fork, leaving some chunks for texture.
2. Add the spinach, cherry tomatoes, cucumber, feta cheese (if using), parsley, lemon juice, and olive oil. Toss lightly to combine.
3. Season with black pepper or chili flakes if desired.
4. Spoon the mixture into a whole-grain tortilla or lettuce leaf, wrap it up, and enjoy.

This wrap is refreshing, nutrient-packed, and disguises the bold flavor of sardines with the vibrant tastes of Mediterranean ingredients.

Source: ChatGPT