Chopped Veggie Dill & Sardine Salad

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Alright, guys!  Once again, I am giving a shout out to sardines!  I know that every time I write a post with a sardine recipe, I go on and on about how fantastic these tiny guys are, but I only do this because it’s true!!!  The following pin links to a site that explains 20 health benefits of Sardines.

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Some of these benefits include the following.

  • Reduces inflammation
  • Helps relieve depression and anxiety
  • Helps control blood sugar
  • Prevents blood clots
  • Prevents heart disease
  • Promotes healthy brain function

And that’s only 6 in this list of 20, and the list of 20 is only 20 in the loads and loads of health benefits that this fish provides!  If you haven’t been convinced to try them with my past posts, then hopefully this salad will get you on the sardine bandwagon!

This salad is SO yummy!  Loaded with veggies, sardines, and a healthy dill dressing, the nutrition in this thing is out of this world!  Best part?  It’s a salad, so it’s beyond simple to make!

CHOPPED VEGGIE DILL & SARDINE SALAD

Ingredients – makes one salad…feel free to use more or less of a certain ingredient – it’s up to you!

  • 2 cups baby spinach, finely chopped.
  • 1/2 cucumber, peeled and finely chopped
  • 1 tomato, cored and finely chopped
  • 3 Tbsp. chopped red onion
  • 1 tin of boneless and skinless sardines (in water), drained
  • 1/2 Tbsp. olive oil
  • 3 Tbsp. apple cider vinegar
  • 1-2 Tbsp. fresh dill, chopped
  • sea salt, to taste

Directions

1.) Layer your spinach, cucumber, tomato, and onion on a plate.  Toss to combine.

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2.) In a bowl, combine the olive oil, apple cider vinegar, and dill.  Stir to combine.  Add the sardines to the bowl, and mash up with a fork.  Stir to combine.  Add the sardine and dill mixture to the salad.

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3.) Season with sea salt and mix well.

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You’ve gotta try this!!!  It’s SO yummy and SO good for you!  Enjoy! 🙂

Sardine Salad

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Yay! Another way to enjoy sardines!  I know I talked about sardines a lot in the past, but it’s only because they are SO good for you!  I know a lot of people don’t like sardines — I used to be one of them, but after learning how amazing these little guys are for your health, I decided to make an effort to learn to enjoy them.  This salad is a great recipe to make these things as tasty as can be!

Just to reiterate the health benefits of sardines, let’s check out this pin that lists some of the benefits of these tiny fish!

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Wow!  These guys are also packed with vitamin D, which a lot of people are depleted of these days!  Seriously, if you can learn to enjoy sardines, you are doing your body a HUGE favor!  Alright, I’ll stop gabbing about sardines now and get to the salad recipe.

SARDINE SALAD

Ingredients – makes one serving

  • 1 handful Spinach
  • 1 handful Arugula
  • 2-3 Tbsp. Parsley
  • 1/4 Avocado
  • 1-2 Radishes
  • 1/2 – 1 can of sardines packed in water
  • olive oil
  • lemon juice
  • sea salt
  • pepper

Directions

1.) Place your sardines in a small container, and cover with half the parsley, then sprinkle with lemon juice and sea salt.  Let sit for 10-15 minutes.

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2.) Arrange the spinach, arugula, avocado, radish, and the rest of the parsley.

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3.) Place the sardines on top of the salad.  Drizzle with olive oil, sprinkle with additional lemon juice, sea salt, and pepper.

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YUM!  Super healthy, and really yummy!  Enjoy! 🙂

SIMPLE HEALTHY QUINOA SALAD

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This is a really simple salad to throw together, but it is incredibly tasty and full of nutrients!  I basically just simplified the recipe that I found from this pin:

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It only takes a few basic ingredients to create a delicious healthy and filling meal!  The main ingredients in my simplified recipe are quinoa, avocado, asparagus, and peas.  I’ve already talked about the health benefits of avocado and about the health benefits of asparagus, so lets talk about the third nutrient packed veggie in this recipe – the simple pea!

Peas may be little, but they are powerhouses of nutrition that are fantastic for your health!  Just one cup of peas provides you with a healthy amount of vitamins B1, C, B6, B3, B2, and K  It also offers a generous amount of manganese, fiber, copper, phosphorus, folate, molybdenum, zinc, magnesium, iron, potassium, and choline!  Phew!  Who knew that something so small could contain so many beneficial nutrients?!

Here’s some of the great health benefits that peas can provide.

  1. Stomach cancer prevention: Peas contain high amounts of a polyphenol called coumestrol.  Just 2 mg of this phytonutrient a day can help to prevent stomach cancer, and one cup of peas has at least 10 mg!
  2. Peas contain a high level of anti-oxidants such as flavinoids (catechin and epicatechin), carotenoids (alpha-carotene and beta-carotene), phenolic acids (ferulic and caffein acid), and polyphenol (coumestrol).  These anti-oxidants can aid in anti-aging, a strong immune system, and high energy.
  3. Peas have strong anti-inflammatory properties because they contain pisumsaponins I and II and pisomosides A and B, which are anti-inflammatory phytonutrients found almost exclusively in peas.  They also get anti-inflammatory properties from their content of vitamin C and E, zinc, and omega-3 fat in the form of alpha linolenic acid.  All these nutrients can aid in the prevention of wrinkles, alzheimer’s arthritis, bronchitis, and osteoporosis.
  4. Blood sugar regulation:  High fiber and protein slows down how fast sugars are digested.  The anti-oxidants and anti-inflammatory prevent or reverse insulin resistance (type 2 diabetes)
  5. Heart disease prevention: The anti-oxidant and anti-inflammatory properties along with the generous amounts of vitamin B1, B2, B3, and B6 support healthy blood vessels and reduce homocysteine levels (risk factor for heart disease).
  6. Healthy bones:  The vitamin K in peas helps to anchor calcium inside the bones, and it’s B vitamins also help to prevent osteoporosis.
  7. Reduces bad cholesterol:  The niacin in peas helps reduce the production of triglycerides and very low density lipoprotein, which results in less bad cholesterol, increased good cholesterol, and lowered triglycerides.
  8. Weight management: Peas are low in fat and calories, but high in everything good like protein fiber, and micronutrients.

Another really great thing about peas is that they are fairly cheap!  I always make sure to have frozen organic peas in the freezer, because they make for an easy addition of nutrients to a lot of different dishes, and they are also great on their own with a little olive oil drizzled over them and a dash of sea salt and  lemon juice sprinkled on them – YUM!  So, the next time you see these little guys, know that there is more to them than meets the eye, and you can feel great about eating them!

Like I said, this salad is really simple, and so so yummy – makes for a PERFECT lunch!

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Ingredients:  Add as much or as little as you would like of each ingredient to make as many servings as you would like

-cooked quinoa
-steamed asparagus
-cooked peas
-avocado
-fresh basil
-olive oil
-lemon juice
-sea salt

Directions:

1.) Mix together the quinoa, asparagus, peas, avocado, and basil
2.) drizzle with olive oil, sprinkle with lemon juice, and sprinkle with sea salt

Simple as that!  Enjoy! 🙂

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