Springtime Sardine Salad

Sardines are an often over-looked food that are rich in Omega 3 fatty acids.  And they are a good source of Vitamin D, calcium, Vitamin B12, and protein.

I didn't discover them until a few months ago when I was looking for some alternate protein sources to make meals in the galley for our sailboat.  I decided to give them a try and now my favorites are the Brunswick sardines packed in mustard sauce.  They have a mild flavor and are not fishy.

When I open the can, I take the fish out of it and leave most of the sauce behind... just enough of it remains on the fish to give it a nice flavor.  This mixture of sardines and veggies can be served on toast if you prefer, but tonight we are having it on a bed of spinach leaves and cooked farro.

Springtime Sardine Salad
Makes 2 servings

• 1 can sardines in mustard sauce
• 2 Tbs fat free Miracle Whip
• 1 medium tomato, chopped
• 1/2 cup chopped carrot
• 1/4 cup chopped onion
• 1/4 cup slivered cucumber
• 1/2 small bell pepper, chopped
• salt and pepper to taste

1.  Remove the sardines from the can, leaving most of the sauce behind, and place in a medium sized bowl.  Break them up with a fork, and blend in all the bones and skin.
2. Add the fat free Miracle Whip and mix till moistened.
3. Add the onion, carrot, bell pepper, and cucumber and stir well.
4. Gently fold in the tomato.
5. Season with salt and pepper.
6. Serve on toasted bread or on your choice of grains/greens.

Per serving, not including bread or grains/greens.
Weight Watchers P+ = 3.
Calories 129; Protein 10g; Carbohydrate 14g; Fat 4g; Fibre 3g

Note:
You could also use a can of sardines in Spring water, and just add some mustard to the Miracle Whip.

After the fish have been removed from the can

Just before the tomato is folded into the mixture

Printable Recipe

Busy Day Salad

This is the perfect salad for a busy day.  It comes together very quickly and has lots of nutrients to keep you going.  I added baby carrots and cauliflower chunks for garnish.

Farro, Red Beans and Spinach Salad
Makes 1 serving

• 1/4 cup farro
• 2 cups fresh spinach leaves, washed and cut up
• 6 slices from a long English cucumber
• 1/2 fresh tomato, chopped
• 1/2 cup canned red kidney beans, drained and rinsed

1. Cook the farro for 15 minutes, drain and set aside to cool for a few minutes.
2. Put the spinach on a plate and then spread the farro over it.
3. Top with cucumber slices, tomato. and the beans.
4. Add your favorite dressing... today I used olive oil and apple cider vinegar.

Per serving, without dressing.
Weight Watchers P+ = 6.
Calories 306; Protein 2g; Carbohydrate 59g; Fat 2g; Fibre 13g

Printable Recipe

Pump up the Volume

Sometimes I really want to eat a delicious tomato-based veggie sauce, the kind that you put on pasta.  But even though I am really hungry today,  I don't want the pasta.  Instead I am having my sauce on a heaping bed of spaghetti squash.  This is a really big meal - lots of volume for very few calories.  A win-win in my books.

When I am going to eat the whole squash for dinner, I start the process with a fairly small one.  This one is about 8 inches long.  You could, of course, just eat half of a larger one.

I like to get The Captain to cut the squash in half, lengthwise, and today he offered to scooop out the innards, too, before I cooked it.

I cook my squash, cut-side down in the microwave oven, for about 6 minutes per half.  I tend to cook it for a few minutes, check it, then cook it a bit longer if it needs it.  I find it gets kind of mushy when it is overcooked, and I don't like that.

After it is done it is too hot to handle right away so I leave it to cool for a couple of minutes before taking the flesh out of the shell.  I just rake a fork across the grain and it comes out very easily.

Naturally, while all this is going on, I have had a sauce cooking on the stove.  Today it is garlic, onions, orange bell peppers, mushrooms, canned diced tomatoes and a bit of tomato paste... cooked till it thickened up and then I add spaghetti seasoning for the last few minutes of bubbling time.  The Captain will get half on his rotini.

A bit of salt on the plateful of squash, and then the sauce.  Heaven!



Per Serving.
Weight Watchers P+ = 0.
Calories 143; Protein 5g; Carbohydrate 31g; Fat 1g; Fibre 9g