Recipe of the Month: Sardine Spread
They’re not exactly the most popular food in the American diet, but sardines are definitely something to consider including in yours. They’re one of the healthiest types of fish out there thanks to an incredibly rich vitamin, mineral, and good fat content. Sardines are also very budget friendly.
Why you should eat sardines
The list of benefits is a long one, but these are some of the top reasons I recommend them to my patients:
- Reduced risk for heart disease
- Helps prevent blood clots
- Good source of protein
- Boosts your immune system
- Supports eye health
- Promotes a healthy brain and healthy bones
How to eat sardines
Don’t worry if you’re stumped on what to do with a can of sardines. I’ve got you covered with this sardine spread. You’ll need:
2 cans of sardines in oil (3.75 ounce cans)
2 tablespoons of homemade or store-bought mayonnaise
1 teaspoon lemon juice
1 teaspoon pepper
1-2 teaspoons grated onion
¼ teaspoon dijon mustard
1 tablespoon of minced parsley
Instructions:
Finely mash sardines and combine with mustard and mayo. Stir in grated onions, lemon juice, and pepper. Sprinkle with minced parsley and enjoy!
Serve with: whole grain crackers, raw vegetables, or use as a sandwich spread.
*recipe courtesy of food.com.
