Sardines are probably one of the most nutritious foods you can eat, but the problem is finding a way to make the little fellas taste good. This recipe has become a staple in our household. We always make sure we have the ingredients on hand to whip up a batch when in a pinch, and the best thing is that it is possibly one of the most nutrition dense meals we eat (and the easiest to make). The sardines provide omega 3, protein, calcium, magnesium, and various other essential minerals. The parsley provides vitamin K, vitamin C, vitamin A, B vitamins, and many detoxifying phytonutrients. The lemon provides vitamin C and its bioflavonoid cousins. And the olive oil provides some powerful antioxidants and healthy monounsaturated fats as well as vitamin E and vitamin K. Generally we’ll spread this on a nice thick slab of toasted Sonoma spelt sourdough bread, but you can use it as a topping on pretty much any bread or cracker and it will always taste great. Our little girl will happily spoon the stuff straight into her mouth!
Ingredients
- 1 tin of sardines (preferably in olive oil)
- 1 small bunch of parsley
- Juice of 1 lemon
- A glug of olive oil
- Pepper and Sea or Himalayan salt to taste
Method
Throw all of the ingredients into a food processor and whiz away. You’re looking for a consistency that isn’t watery (you may need to adjust the amount of olive oil you add according to the juiciness of the lemon and the amount of parsley you use) and spreads easily without making the bread soggy.
Eat it liberally and often – your body will thank you for it.
In wellness
James
