Want a Superfood Sandwich? Pick up some Sardines!

Yes, Sardines.  I love talking with clients about the glories of the Sardine, partly because they’re so surprised.  Many recall how they were army rations for their parents.  You have to wonder- if people survived in deplorable conditions, away from sunlight and fresh foods, for months on end, without major malnutrition – how impressive was that canned food?  The superfood nature of the sardine is largely due to its high concentration of DHA and EPA – the most powerful Omega-3s.  One small can of sardines (1 serving size) has 2 grams of these omegas – the same as 4 pills of my fish oil supplements.  Omega-3s, as you probably already know, are powerful anti-inflammatories, and can reduce your risk for heart disease, alzheimer’s, aches and pains, and a host of other ailments.  But this is not the only attribute to the sardine – it’s also extremely high in B12, which helps protect your blood vessels from damage, and thus prevents heart disease.  And, it’s also quite high in Vitamin D, the nutrient that we get (or don’t here in Cleveland) from sunlight.  There is mounting research on the benefits of Vitamin D to prevent disease, including cancer.  One final nugget, because I’ve been studying a lot about the connection between mood and food lately, sardines are high in the amino acid tryptophan, which is a pre-cursor to the neurotransmitter serotonin.  Serotonin is the chemical that makes us happy, relaxed, content, and contributes to good sleep.  Eating sardines can literally make you happy.

So how should you enjoy these little guys?  How about a simple sardine salad sandwich?  Make it just like tuna salad!  Mix a can or two of sardines with a spoon of mayo (I prefer canola-based mayo), and add in some diced onion, a spoon of mustard, salt, pepper, and some relish if you’re feeling feisty.  Put it on a tasty whole grain bread with some lettuce, tomato, avocado, or other sandwich topper.  Or warm yourself up with an open-faced sardine sandwich melt by topping the salad with some melted cheese.  If you’re nervous, don’t be – it tastes a lot like tuna, and I think it’s even better.  Happy eating!


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