Sardines (National Seafood Month 2022)

If you would like to include more calcium, vitamin D, and Omega-3 fatty acids, you might want to try sardines. Consuming sardines are great for your skin, for improving your diabetes, and may help in preventing heart diseases. Sardines are beneficial for your skeletal system, immune system, ocular system, and the cardiovascular system. You can have sardines as a snack with saltine crackers. However, if you would like to make sardines as part of your meal, you can make vegetable soup on the side.

During National Seafood Month, you might want to experiment with numerous ways you can incorporate seafood in your meals. Sardines is a basic item that comes in handy when you want to make a quick meal for yourself. Keep in mind that sardines come in a can with water, oil, or in a tomato sauce with chili. Depending on your preference, you can enjoy eating a can of sardines with a salad, pasta, or with a soup on the side. Here is the recipe for making this meal for one.

Ingredients:

Carrots

Chayote Squash

Bell pepper

Cabbage

Yellow squash

Onions

Cilantro

Spices:

Turmeric

Curry

Chicken bouillon or vegetable broth

Salt (optional)

Ginger

One can of sardines in oil or water

Lemon

Preparation and Cooking time:

Wash all the vegetables. Slice and peel the carrots and chayote. Then, slice the cabbage and cut the leaves in a smaller size for the soup. After that put the cabbage, carrots, and chayote inside one big pot with water or vegetable broth. If you are using chicken bouillon instead of vegetable broth, mix the chicken bouillon with the water. Once that is done, add the sliced yellow squash to the pot of vegetables.

Add cilantro leaves and the following spices (Turmeric, Ginger, Curry). Use one small spoon to add the powdered spices into the vegetable soup. Slice a little bit of onions and set it aside. Add sliced bell peppers inside the vegetable soup. Continue cooking the vegetables and add the cilantro leaves. You can also add salt at this time or after the soup is ready.

Once the vegetable soup is ready, you open one can of sardines. Remove the sardines from the can. You can remove the oil or water from the sardines by rinsing the sardines. Depending on your preference or the diet that doctor recommended, you can enjoy a small portion of sardines once or twice a month. Then, in one small bowl add the vegetable soup on a dinner plate.

Next, add a small cup of sliced onions onto the dinner plate. Garnish with cilantro leaves with the stem. Last add the lemon slices to your dinner plate with the sardines on the side. This simple recipe can be made for more than one person by adding more sardines. It is safe to eat the bones of the sardines. Here are more links about the health benefits of sardines. 

10 Wonderful Benefits of Sardines-Organic Facts: 

10 Wonderful Benefits of Sardines | Organic Facts

Are there Health Benefits to Eating Sardines-Pros and Cons, Nutrition Information and More:

Are There Health Benefits to Eating Sardines? Pros and Cons, Nutrition Information, and More (webmd.com)

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