The following post is a guest submission from Leslie of Redeeming Wellness.
The other day I was scrounging through my refrigerator to see what was on hand for a quick lunch. You know my maxim: “A hungry brain makes poor decisions.” But I was pressed for time and convenience. So I thought to myself, “I have a hardboiled egg, some celery, carrots – aha! I’ll make some tuna salad.” So I went into the pantry for my Wild Planet, wild caught Albacore tuna. Sitting next to the tuna, however, a package caught my eye. I had all but forgotten a can (BPA-free) of wild caught Sardines! This got me thinking and also reminded me of when I was younger.
Sardines in mustard sauce on a saltine cracker was my go-to snack as a kid. But of course, I don’t do saltines anymore. I also delighted in fresh grilled sardines while in Italy. So my mind began going down a curious path. I bet these beautiful canned sardines would make an awesome “mock tuna salad.”
Canned sardines contain energy, protein, lipid or fat, calcium, iron, magnesium, phosphorous, potassium, sodium, and zinc. The amazing vitamins in sardines include thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, A, D, E and vitamin K. The fatty acids found in sardines include total saturated fats, monounsaturated fats, polyunsaturated fats, and cholesterol. A 1-cup serving of sardines supplies about 37 grams of protein. Talk about a powerhouse food!
Their high calcium content is usually what people think of, but don’t let it blind you to the gamut of everything else in the can.
Here is a mineral breakdown of sardines:
- Selenium (69%)
- Phosphorus (45%)
- Iron (15%)
- Magnesium (9%)
- Copper (9%)
- Zinc (8%)
These fatty acids, vitamins, and trace mineral elements help in the prevention of many diseases and promote overall health. Some of the health benefits of sardines include the prevention of heart diseases, certain types of cancers, and age-related macular degeneration. It helps in bone strengthening, building the immune system, insulin resistance, and rejuvenation of the skin.
I pretty much consider sardines a perfect, nutrient-dense, essential pantry item. In my salad, I added a little jicama for crunch, but I think you can play around with whatever your favorite version of tuna salad might be, and substitute sardines instead.
My perfect, easy and quick lunch is a sardine salad with gluten-free crackers and fermented pickles on the side.
- 1 can of Wild Planet
- 1 hard boiled egg, peeled and chopped
- 2 stalks of celery chopped
- 1 carrot diced or grated
- ½ small yellow onion diced
- ½ cup diced jicama or could use radish
- 2 TBSP organic mayonnaise
- Lemon juice to taste
- Salt and Pepper
- Mix ingredients
What do you think? Are you willing to try this all-encompassing, nutrient dense food? Leave me a comment and tell me about your sardine experience.
Thanks so much, Leslie, for sharing your experience with us! I hope this is helpful to others and encourages you to take the leap and trying making your own sardine salad!
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