Raw Zucchini Slices
Can of Sardines
1/2 tsp Vegenaise
1/2 tsp Grainy Mustard
1/2 tsp Curry Powder
Small handful Dried Fruit (I used Newman's Own Berry Blend)
Don't judge the way they look — sardines are good for you!
- Mix together all the Sardine Salad ingredients in a small bowl — this is enough for two sandwiches.
- Spread on your favorite bread, and add whatever raw veggies you have in the fridge — I used zucchini.
- Main Dishes, Sandwiches
It's fun to try new recipes, so if you have a healthy dish to share, post it in the Healthy Recipe community group. Include a photo with your recipe and we just might feature it on FitSugar!
Pop into any beach bar along the southern coast of Spain and you'll find sardines on the menu. Fresh-caught sardines are a delicacy native to the region where they're served grilled, seasoned only with chunky salt crystals. Recently, I attended a barbecue where a Spaniard taught me how to make sardines. Read on for the procedure.
We'll enjoy the oysters both raw and cooked (with chanterelle mushrooms and parmesan), while the sardines will get charred on the grill. On the side? A huge bowl of Spring pasta salad with escarole, radishes, and peas. Want to see these recipes? Please read more
The Winter Fancy Foods Show, an annual expo of foods and trends that takes place each January at San Francisco's Moscone Center, happened over the weekend. On Tuesday, YumSugar and I ate our way through the aisles of cheese, chocolate, and every edible item imaginable. Here are my top bites.
Most people in this country aren't getting enough vitamin D — adults and kids alike. Our bodies manufacture vitamin D when our skin is exposed to the sun, but we don't spend much time in the sun these days. And when we do, we wear sunscreen.
This hard-to-come-by vitamin plays an important role in our overall health. Not only does vitamin D help keep our bones strong, it helps prevent cardiovascular disease, diabetes, and certain cancers. Added to foods like fortified cereal, milk, and OJ, vitamin D can be found naturally in cold-water fish like salmon, tuna, and sardines.
If you haven't already learned to love sardines, vitamin D could be the reason to open your heart to this sustainable fish that is also low in mercury. A half-cup of sardines provides 200 international units (IU) of the vitamin. The new daily recommended intake for vitamin D is for kids it is 400 IU, and investigation to whether the RDI for adults should be increased to 800 to 1,000 IU. Not sure how to add this fish to your plate? Try Yum's sardine and arugula sandwich. It's simple, tasty, and loaded with D!
Since I make my sandwich obsession so public, my friends and family are always passing along recommendations and recipes. I was especially tickled by an article my mom tore out of an old Esquire magazine from 1989, entitled "New Hope For the Bread." My dad and I share a love of Esquire, so these sandos are well-suited to Father's Day.
The '80s sandwich tribute included such forward-looking recipes as an open-faced polenta sandwich and a breadless one eerily similar to my eggplant grilled cheese. I chose the simple sardine and arugula sandwich (arugula in '89! who knew?) to showcase this super-healthy, sustainable fish. It was tasty but there were some things I'd do differently, find out what and read more
Before you say "ewww," hear me out, because sardines have a bad reputation that's entirely undeserved. Yes, this fish usually comes in a can, but if you don't think twice about eating canned tuna, why hold it against sardines? Plus, if you choose high-quality sardines, they are actually quite mild and not overly fishy or salty. Don't believe me? Try ordering them at one of the many high-end restaurants where chefs are experimenting with fresh sardines.
More important, when it comes to health, sardines are a super seafood. Compared with other seafood, these tiny fishes are virtually mercury-free, and they're very high in omega-3s, the fatty acids that help lower cholesterol and blood pressure along with a myriad of other health benefits. According to nutritionist Jonny Bowden, author of The 150 Healthiest Foods on Earth, sardines are also packed with iron, magnesium, phosphorus, potassium, zinc, copper, and B vitamins. For some other surprising health benefits of sardines, read more