Posts Tagged ‘sardines’

6 Reasons To Eat More Sardines

Fresh sardines are showing up on menus in restaurants from San Francisco to New York. So what are sardines, exactly? The term means slightly different things in different countries, but in the US it denotes any of several species of small, oily, silvery fish related to herring.

What all types of sardine have in common is that we should be eating a lot more of them.

6 Reasons To Eat More Sardines

1. They’re good for you.

Sardines pack an awesome nutritional punch. A single serving has around 23 grams of protein and is loaded with omega-3 fatty acids, calcium, iron and potassium, and only 200 calories. And even with canned sardines, all this goodness comes with only around 400 mg of sodium, which is relatively little for a canned product. Plus, they’re often packed in olive oil, itself an important component of a healthy diet.

2. They aren’t bad for you.

Sardines are low on the oceanic food chain, and therefore contain low amounts of mercury, PCBs and the other toxins that accumulate in longer-living marine predators such as salmon and tuna. This makes them a particularly good choice for children and pregnant women.

3. They’re sustainably fished.

Monterey Bay Aquarium’s SeafoodWATCH rates sardines as a “Best Choice”. Sardine stocks are, once again, abundant, healthy and are now well-managed.

4. They’re affordable.

Prices per oz. of canned sardines are on a par with canned tuna, poultry, ground beef and other supermarket protein sources. Prices of fresh sardines vary with availability, but they are usually among the less expensive fresh fish on display.

5. They taste like fish.

In a supermarket landscape dominated by bland, artificially dyed salmon fillets, pale tuna steaks, frozen fish sticks, artificial crab meat and other attempts to sell seafood as generic chicken-like protein slabs to people who aren’t sure if they actually like it, sardines stand out. You simply can’t ignore the fact that they are, well, fish. They look like fish, being too small to fillet or grind up. They smell like fish. They are oily. They have heads and tails, scales and bones. And they taste fishy.

This is, as most people who genuinely enjoy food know, a good thing.

6. They’re delicious.

This is ultimately the most important point in favor of consuming more sardines: they are a pleasure to eat. Simple, easy to prepare and downright delicious.

If you get your hands on some fresh sardines, they feature in fabulous recipes originating from all over the Mediterranean basin. But sardines are so simple and basic, you really don’t need a recipe to get the best out of them. Just scale and gut them, brush them lightly with olive oil and coarse sea salt, or whatever marinade you make up, grill them for around 5 minutes per side, until the skin is crispy, and serve them up with a drizzle of lemon juice and your favorite fresh herbs.

And if you can’t be fussed to cook, there are few pleasures greater than mashing canned sardines, bones and all, onto buttered toast, or perhaps over a slice of camembert.

The sardine is dead. Long live the sardine!

What are your favorite sardine recipes?

By Darya Pino at Summer Tomato


5 Superfoods for Weight Loss

5 Superfoods for Weight Loss

Look, let’s get real. Some foods make it really difficult to lose weight. They create their own self-sustaining cravings (“Betcha can’t eat just one!”) and play havoc with your blood sugar and, ultimately, your waistline.

But some foods do just the opposite.

By now almost everyone knows how great foods like broccoli and blueberries are and how they can help you lose weight, but here are some foods you may not have thought of when you first saw the title of this article. Yet every one of these foods (and one beverage) meets at least one major criteria of being a superfood for weight loss. Make these foods part of your daily diet and watch the pounds come off!

Grapefruit Remember the old “grapefruit diet”? Turns out there may actually be something to back up grapefruit’s reputation as a fat fighter. In a recent study at the Scripps Clinic in La Jolla, researchers studied the effect of grapefruit on weight loss and found that eating half a grapefruit before meal actually helped people drop weight. The researchers studied the effect of grapefruit capsules, grapefruit juice and real grapefruit. All three seemed to help, but the folks eating the real grapefruit got the best results. The mechanism isn’t completely understood but the results speak for themselves. As an added benefit- grapefruit contains cancer fighting compounds like liminoids and lycopene, and red grapefruit has been shown to help lower triglycerides. And a half of a grapefruit has only 39 calories!

Sardines I call sardines one of the greatest health bargains of all times, and it’s definitely a boon to anyone wanting to lose weight. Why? First of all it’s loaded with protein, which helps stabilize blood sugar, makes you feel full (and less like overeating) and helps stimulate metabolism. Second, it’s a great source of omega-3’s, which not only strengthen the cardiovascular system, but are helpful in boosting mood. (When you’re in a good mood, you tend to crave less junk food!). Third, sardines are convenient, easy to find and cheap! And because they’re very low on the food chain, they’re remarkably free of contaminants.

Pumpkin You may only know this vegetable for it’s central role in Thanksgiving celebrations, but it’s one of the great weight loss foods of all time. Plain old canned pumpkin is absolutely loaded with fiber- each ½ cup serving has a whopping 8 grams and only a mere 40 calories. Dozens of studies confirm that high fiber intake is associated with a host of health benefits, not the least of which is weight management. And here’s the deal: it’s the easiest food in the world to prepare. You can sweeten it with some Xylitol (or even maple syrup), sprinkle it with blood-sugar lowering cinnamon (and nutmeg for good measure), throw in some healthy almonds, and make it into one of the best tasting weight loss treats around. It’s filling and it’s delicious.

Grass Fed Beef I’ll be honest with you- meat is a great weight loss food, but it’s hard to recommend it if it’s filled with antibiotics, steroids, and hormones. Get grass-fed and avoid the problems while getting all the terrific benefits. (Buffalo burgers are a good alternative if you can’t find grass-fed beef). Higher protein diets are associated with weight loss for a variety of reasons. Protein stimulates the metabolism, helps you feel fuller longer, and helps decrease the desire to overeat. High-protein breakfasts are one of the best weight loss tricks in the book (try a buffalo burger for breakfast sometime and see what I mean!). And grass-fed beef has a high omega-3 content giving you multiple health benefits as a bargain.

Green Tea OK technically it’s not a food, but it’s one of the great weight loss beverages of all time. Rich in antioxidants, promotes heart health, aids digestion and regulates blood sugar and body temperature. It raises the metabolic rate and speeds up fat oxidation thus helping people lose weight. Drink daily to boost your metabolism. Some research has shown that five cups a day is the magic number for fat loss. As an added benefit, the theanine in green tea is also a great natural de-stressor.

By Jonny Bowden

Here is a delicious recipe for pumpkin cookies…Looking for more dessert recipes,  click here.

Pumpkin Cookies

These cookies are a delicious way to use up extra pumpkin or squash and make a delicious fall treat.  They can be wheat free if you just use barley and spelt flour.

2 cups  Barley, Spelt, or Whole Wheat Pastry Flour

½  tsp   Baking Soda

¼  tsp   Sea Salt

1  tsp    Cinnamon

½  tsp   Ginger

½   tsp  Nutmeg

½   tsp  Allspice

¾   cup Cooked Pumpkin or Winter Squash

½   cup  Agave or  3/4 Cup of Maple Syrup

½   cup   Plain Yogurt or Apple Butter

2  Tbs     Coconut or Canola Oil

1. Preheat oven to 350 degrees F.

2. Combine flour, soda, cinnamon, ginger, nutmeg and allspice in a mixing bowl; set aside.

3. In a separate bowl, combine pumpkin, maple sugar/agave, apple butter/yogurt and oil. Add wet to dry ingredients.

4. Lightly oil cookie sheet and drop mixture by the Tablespoon onto sheet. Bake 15 minutes.

Recipe Author: Wendy Schnitzer; All Rights Reserved;

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