A Recipe Using Sardines

Recipe of the Month
Good Mood Sardines
by Rebecca Katz

Recipes using sardines are one of those foods that divide people... some love them, some hate them. If you love them, or even are at least "open" to trying them, here's a recipe that will load you up with health benefits. Rebecca Katz described sardines as "antidepressants in a can" - full of omega-3 fatty acids and vitamin D - both of which are mood boosting nutrients. Great on crackers!

INGREDIENTS

4 teaspoons freshly squeezed lemon juice

2 teaspoons grated lemon zest

1 tablespoon finely diced red onion

2 teaspoons finely chopped fresh parsley

2 teaspoons finely chopped fresh basil

2 teaspoons finely chopped fresh mint

1 teaspoon extra-virgin olive oil

1 teaspoon Dijon mustard

1/8 teaspoon sea salt

1 (3.75-ounce) can sardines, packed in water or olive oil*

INSTRUCTIONS

Put the lemon juice, lemon zest, red onion, parsley, basil, mint, thyme, olive oil, mustard, and salt in a bowl and stir to combine. Add the sardines and flake them into chunky pieces with a fork. Stir gently to combine. Taste; you may want to add a pinch of salt or a generous squeeze of lemon juice.

STORAGE: Store in an airtight container in the refrigerator for up to 3 days.

The last Friday of the month, I will share a recipe with my email list as part of my “Friday Wisdom” emails which include poems, quotes and resources. The recipes I share are from the repertoire of my beloved friend and long-time collaborator, Sam Switzer who has been brilliantly cooking at my retreats for over a decade. While not a quote or a poem, these recipes are "wise" in that they are tried and true, cooked many times over and feeding many retreat participants over the years. They are healthy and delicious. And the food itself contains wisdom to heal and nourish your body. 

Joanna Dunn is an experienced yoga and meditation teacher, retreat leader, and somatic movement guide based in Leavenworth, Washington.

Joanna’s yoga retreats are open to all abilities and body types. If you have any questions please email Joanna directly HERE.