What a wonderful snack or appetizer to enjoy! Sardines are packed with fantastic nutritional benefits. They add flavor, color, variety, and I think they are also so darn cute! Little tiny fish packed in a can and exploding with exciting nutrition! They are extremely high in protein, low in saturated fat, and one entire cup is only 166 calories! There are many ways to add sardines to your power food diet and you will be on your way to shedding the pounds and getting to your weight loss goal!
Canned sardines are very popular around the world. Now sardines may be a little messy, and may look slightly unusual to some people, but don’t let their looks fool you. They have a very nice unique flavor. Grocery stores keep their shelves stocked with canned sardines year round for your enjoyment. A few of the varieties are smoked, mustard sauce, tomato sauce, salsa, and olive oil, to mention a few. I prefer those packed in tomato sauce.
Sardines contain an excellent source of vitamin B12, tryptophan, calcium, selenium, and omega 3 fatty acids. Omega 3 fatty acids can help reduce heart disease, can reduce inflammation, promotes healthy eyes, healthy hair and healthy skin, just to name a few! Like I mentioned earlier, sardines are extremely high in protein which is needed for healthy bones, muscles, blood and to build and repair body tissues.
Now you may be thinking…the only way to eat sardines is right out of the can. Well, that is definitely not the only way. Although many people choose to just roll the lid back and dig right in, I am going to mention to you some other ways to prepare and enjoy all of the benefits in eating sardines.
Let’s make a nice pretty and fancy platter with sardines, olives and chopped tomatoes. You can arrange a few different kinds of sardines for flavor variety.
Have you ever tried a sardine spread? I would bet you haven’t, but after you do, you’ll love it! Very simple, just puree a can of smoked sardines, along with plain low fat yogurt and spread over low fat crackers; or even better, spread on celery stalks or even bell peppers!
Grilled sardines with lemon juice squeezed on top make a delicious side dish to any of our other power foods. Try tossing some grilled sardine slices on top of your salad for extra flavor.
Many people really enjoy a sardine sandwich. Here’s a new idea…add some spicy mustard to a large lettuce leaf and roll around a few sardines for a sardine wrap! Try adding some alfalfa sprouts for extra nutrients.
You can have a lot of fun with these cute little fish! Just be adventurous and try new exciting ways of preparing your power foods. You will be proud of yourself with all of the great ideas you come up with, and especially as you feel the pounds shedding off!
The Power Blast!
Calories: one cup; canned in tomato sauce 166 calories
Protein: 19 g
Vitamin C: .9 mg
Calcium: 214 mg
Cholesterol: 54 mg
Potassium: 304 mg
Sodium: 368 mg
Saturated fat: 2 g