If you are a fan of the little oily fishes like sardines and anchovies (like I am), you will probably love this recipe for sardine spread. Sardines provide more calcium and phosphorus than milk, more iron than spinach, more potassium than bananas and as much protein as a steak. Sardines are also loaded with Omega 3 fatty acids and also provide ample amounts of B12, Vitamin D and selenium. Be sure to choose sardines with skin and bones; they are totally edible and necessary to get full calcium benefit. Oh, and this recipe also has tahini in it, which is ground up sesame seeds. Sesame seeds are also a very high source of calcium so you have double strength bone-building. I eat this spread for lunch with Ak Mak crackers; add a salad or some homemade soup and it’s most satisfying. When you try this, let me know how you like it. And if you are in the ranks of the sardine-haters, don’t worry, I’ll come up with a different recipe for you!
1 can sardines (around 3.75- 4.5 oz.), with skin and bones
1 tablespoon fresh lemon juice
1 tablespoon grated onion (optional)
1 tablespoon tahini
1 1/2 tablespoon chopped parsley
salt and pepper to taste
How to: Drain can of sardines. Place in a bowl and add rest of ingredients. Mash with a fork until blended, I don’t like my spread too mushy so I mash lightly. Spread dijon mustard on a cracker or cucumber rounds and put sardine spread on top. Yum!
Makes 2 servings for lunch