Americans seem to go through phases with food. Sometimes we want fat free, while other times we eliminate carbohydrates. Well, none of this sounds like fun to me. And sometimes we forget that food should be fun and joyful! Yes, food should be fun. And fun, joyful and healthy can coexist in a food. So in 2014, lets fill our diet and life with fun, joy and health.
To help you with your journey, take a look at this publication, Fats in the Diet. Briefly, this publication gives you tips on reducing the fat content of certain dishes. It will also help you to increase good fats, such as omega-3's. See, we are not always about 'cutting out'.
Omega-3 fatty acids are have a double bond, making it unsaturated. Good sources of omega-3 fatty acids include salmon, tuna, mullet, and sardines. Some brands of eggs also have increased levels of omega-3 fatty acids. These chickens have been fed a diet high in omega-3 fatty acids. If you are looking for a plant source of omega-3 fatty acids, try flaxseed or walnuts.
So what is the big deal about omega-3 fatty acids. Research shows that diets high in omega-3 fatty acids are associated with reduced risk of health disease. The 2010 Dietary Guidelines for Americans recommends that we consume 8 ounces of a variety of seafood per week. This amount will provide an average consumption of 250mg per day of omega-3 fatty acids.
While salmon is an excellent source of omega-3 fatty acids, it can be expensive. Tuna, mackerel and sardines are good, economical choices. Below is an excellent (and inexpensive) recipe using sardines.
1 can (3 ounces) sardines
1 small shallot, minced
1 to 2 Tablespoon minced parsley
1 garlic clove, minced
Salt and pepper, if desired
1. Preheat oven to 425°F.
2. Coat two small oven-proof dishes with cooking spray. Divide the sardines between the two dishes.
3. In a small bowl, combine shallots, parsley and garlic. Stir to combine. Set aside 1 tablespoon of herb mixture. Top sardines with mixture. Add black pepper, if desired. Place sardines in oven for about 10 minutes, or until sardines are heated through.
4. Remove from oven and place an egg on top of each dish. Top with remaining herb mixture. Add salt and pepper, if desired. Place back in the oven for about 7 minutes, until the egg whites are cooked.
Serve for breakfast or add a salad and serve for a light dinner.
For more recipes using canned sardines, check out 7 Things to do with Canned Sardines.