Fun, Joy and Health!

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.

Fisherman's Eggs

Serves 2.

Ingredients:

1 can (3 ounces) sardines
1 small shallot, minced
1 to 2 Tablespoon minced parsley
1 garlic clove, minced
2 eggs
Salt and pepper, if desired


Directions:

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.

A Food You Should Eat! (And Probably Don’t)

Ok, the title caught my attention.  I was excited.  A chance to eat!  This must be heaven!

So what should I eat and probably don’t.  Sardines.  That was enough to knock the wind out of my sails.  Somebody popped my balloon.  Needless to say, I only occasionally eat sardines.  I don’t really have great memories of sardines.  While I was growing up, only poor people ate them.  They were often packed for lunch.  One can was just enough for one person.  They were easily portable. 

They were the perfect food, except.  When you ate them, everyone within a one mile radius knew what you were eating.  There is no hiding when eating sardines.  As an adult, I was happy to make enough money not to have to eat the smelly little fish.  Now that I make enough money sardines are in vogue.  Not only is it acceptable to eat them, they are good for you and the environment.  Nutritionally, sardines are a powerhouse.  They are one of the best sources of omega-3 fatty acids.  One (3 ounce) can has about 1,950mg of omega-3 fatty acids, more than salmon.  They are an excellent source of vitamin D.  And sardines are available in a wide price range, from about 99 cents up to 3 or 4 dollars per can.  In addition to the oil packed types, they are available in mustard, hot sauce, Mediterranean with capers.

Sardines are small fish, making them low on the food chain.  For more on sardines and other environmentally friendly seafood, check out this article from the magazine, Eating Well magazine(http://bit.ly/n9HWUe).

If you want to try sardines, here are a couple of recipes for you.

Greek Salad with Sardines - http://bit.ly/qJU509

Tomato Toast with Sardines and Mint - http://bit.ly/qFgfgD

As for me, I am sticking with that old time favorite, sardines and saltine crackers.  Why mess with a classic?

For those of you truly interested in being green, check out what to do with your sardine can. (http://instagr.am/p/MnaNY/)  Now if someone can tell me what to do with old Christmas cards.