Sardine and veggie bowl

Sardines

 

You need fat. Despite all the low-fat options you find in the grocery store, your body needs fat. Fat helps keep our hormones (including insulin) well regulated, it feeds our hungry brain (60% of it is fat!), and it keeps us feeling full longer. Not to mention that fat is delicious. Of course not all fat is created equal. For example, trans fats are horrible for us, but fatty fish like the sardines shown above are full of healthy omega 3 fatty acids that help our body run.

Some good fats are grass-fed butter, avocados, ghee, unrefined coconut oil, and unrefined olive oil. Basically, I take the same approach when choosing fats as I do with choosing my food; namely, is it as close to a whole food (not processed) as it gets and was it grown/raised in an ethical and sustainable way?  If the answer is yes, then I feel pretty comfortable eating it and giving it to my kid. If the answer is no, then I avoid it like the plague.

The recipe below is a great way to get in a bunch of good fat while having some veggies and a very filling meal.

Sardines and veggie bowl

  • Servings: 2
  • Difficulty: easy
  • Print

Ingredients

  • one TBS coconut oil
  • one tin of skinless and boneless sardines packed in olive oil
  • a handful or two of chopped spinach or other green you like
  • one small leftover or freshly made roasted beets cut into bite sized pieces
  • half a cup of leftover quinoa
  • half a TBS olive oil
  • three tsp of balsamic vinegar
  • salt and pepper to taste

Directions

  1. Sautee the spinach in the coconut oil until bright green and wilted.
  2. Remove the spinach and add the sardines into the pan.
  3. Cook the sardines for a few minutes on either side. I like it to have a few nice crisp places before pulling it out of the pan.
  4. Assemble the quinoa, spinach, and beets into the bowl and then top it with the sardines.
  5. Mix the olive oil, balsamic vinegar, and salt and pepper together in a small bowl.
  6. Pour dressing over the bowl. Enjoy!

 

I was inspired to make this recipe by a dish my dear friend Leah made me. I hope this recipe inspires you to get in the kitchen and experiment with some yummy good fats!

Published by

cholleyhurt

My passion is to help you stop feeling held back by your body and start enjoying your life, your body, and your awesomeness. I know what it’s like to live without energy, to feel that your body is working against you, and to worry what your future will look like if you feel this bad now. I did not want to be a forty-year-old in the body of an eighty-year-old, but really who does? I’ve been there, and I never want to feel that way again. And I don’t want you to feel that way either. As a holistic health coach, I help you look past the fog of poor health to identify clear and concise goals and equip you with the tools to meet them. This isn’t a plan so you can quickly lose weight and this isn’t a gimmicky program to give you a quick shot of energy. This is a transformative process that will restore the lost connection between you and your body so that you can set off for a lifetime of health. Interested? Contact me today for a free consultation and follow me on Facebook

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