Sue Bedford (MSc Nutritional Therapy)
Sardines are a fantastic way to boost omega 3 levels (they contain one of the highest amounts)! If you are able to enjoy fresh sardines even better but if not, a quick way is to buy them in a can (the ones in chilli oil are especially tasty!).
Omega-3s help reduce inflammation, improve mood, memory and many brain health issues (low levels of omega-3 have been linked to anxiety, depression, and bipolar disorder), but most of us are deficient and as our bodies cannot make omega 3, we need to obtain it from food. Oily fish such as sardines, wild salmon, herring and mackerel are fantastic sources of omega 3 fatty acids and meat, eggs, cheese (from grass fed animals), avocado and nuts and seeds are good sources too.
- 3 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 clove garlic, crushed
- A small handful of fresh oregano
- ½ teaspoon freshly ground pepper
- 3 medium tomatoes, cut into large chunks
- 1 large cucumber, cut into large chunks
- 1 block of crumbled feta cheese
- 1/2 thinly sliced red onion
- 2 tablespoons Kalamata olives
- 2 cans sardines with bones, packed in olive oil or water, drained
How to make:
Gently whisk the lemon juice, oil, garlic, oregano and pepper in a large bowl and combine. Add the chopped tomatoes, cucumber, feta, onion and olives and mix together. Top with sardines and enjoy!
If you are using fresh sardines, splash a little olive oil into a pan and saute the sardines until cooked. Add seasoning to taste.