Midweek quick lunch: Kitchen pantry nutritious sardine pate and toast recipe
Let me introduce you to one of my favourite winter pantry staples, the humble tin of sardines. These feature in my kitchen all year around but their health benefits are super beneficial during the winter months. Tinned sardines are a quick and easy protein lunch time win. Before I share two of my favourite convenient recipes here are some of the reasons why you should include this relatively inexpensive pantry staple in your next food shop:
Omega-3 fatty acids: sardines are an excellent source of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are anti-inflammatory and supportive of brain and heart health.
Hormone balance: Omega-3 helps to regulate hormone function therefore supporting overall hormonal balance.
Nutrient-dense food: Sardines are a powerhouse of nutrients. These include vitamins B12, D, and E, calcium, and iron. These nutrients are supportive to overall health especially bone, immune, and cardiovascular health as well as energy. See why I love this food yet?
Bone health: Sardines are one of the best food sources of calcium and vitamin D, which are important for supporting bone health.
This sardine pate is simple enough to whiz up when time is short for a speedy lunch:
(serves 2)
Ingredients
1 tin of sardines in olive oil
Good squeeze lemon juice
2 tbsp of chopped fresh parsley
1 tbsp of fresh dill
Pinch of sea salt and black pepper
Sourdough bread and crudites as vessels
Method
To a blender add the tinned sardines. Add the lemon juice and chopped dill/parsley. Season with salt and pepper. Blend until smooth.
Enjoy the homemade tinned sardine pate with your sourdough toasted and some veggies on the side. Delicious.
I love sardines on toast when I am craving a little comfort as I like to melt a little cheese on top. So good!
(Serves 1)
Ingredients
2 slices of sourdough bread
1 can of sardines in olive oil
Half a handful of fresh parsley chopped
2 tbsp of cheese (cheddar or parmesan)
Method
Preheat the oven to 180c. On to a lined baking sheet place the sourdough slices. Spread the sardines evenly on the bread. Top with the parsley and sprinkle the cheese on top. Place in the oven for approximately 7-10 minutes until the cheese has melted and everything has warmed through.
This lunch is especially good with sardines in tomato sauce.
Enjoy!
Katie xx