It's not going to get much simpler: a sardine sandwich for health and performance. For daily enjoyment: quick, easy and nutritious.
Tinned sardines are a fantastic source of omega-3 fats, a key nutrient missing from many people's diets, especially those who want want achieve optimal health and performance.
From a sports nutrition standpoint, this sandwich is an excellent way to reload carbs, to consume daily protein and vital micronutrients for growth and recovery.
Recipes and Variations
You can make this a simple or as complicated as you like! Enjoy our suggestions below...
Bread - your choice. We prefer a wholemeal or sourdough bread; lightly toasted is always nice.
European (ang moh) Style
Sardines in water or olive oil. Drain sardines and add one, two or more items from the following...
Red onion slices
Avocado slices
Sun-dried or plain tomatoes
Microgreens or sprouts
Arugula or lettuce
A sprinkle of mixed herbs, oregano or thyme
Malaysian Style
Take sardines in tomato sauce, then roughly mix in a bowl with...
1/2 Red onion, sliced or finely diced
2 Fresh red chiles (chili padi) - sliced, and seeded if you can't take the heat)
3 to 5 Kalamansi limes (or 1 large lime), squeezed to extract the juice.
Fresh ground pepper
Spread the mix on your bread and enjoy.
Final Thoughts
Great taste, great food, doesn't have to be complicated; taste and nutrition can be simple.
Improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help.
Whether your interest is healthspan and longevity, to beat chronic illness or to enhance your mental health and well-being, our consultations and programs deliver results that are tailored to your needs.
Our foundational Whole Health Consult identifies and prioritises the key factors - known and unknown - that affect health and wellbeing. It provides targeted recommendations tailored to you, the individual, and your unique lifestyle.
Stay Healthy,
Alastair
Ps. For anyone in Singapore NS or military training and service, this recipe is for you!
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Related Studies and Resources
Santos HO, May TL, Bueno AA. Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits. Front Nutr. 2023 Apr 14;10:1107475. doi: 10.3389/fnut.2023.1107475. PMID: 37143475; PMCID: PMC10153001.
Gaforio JJ, Visioli F, Alarcón-de-la-Lastra C, Castañer O, Delgado-Rodríguez M, Fitó M, Hernández AF, Huertas JR, Martínez-González MA, Menendez JA, Osada J, Papadaki A, Parrón T, Pereira JE, Rosillo MA, Sánchez-Quesada C, Schwingshackl L, Toledo E, Tsatsakis AM. Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018. Nutrients. 2019 Sep 1;11(9):2039. doi: 10.3390/nu11092039. PMID: 31480506; PMCID: PMC6770785.
Olas B. The Current State of Knowledge about the Biological Activity of Different Parts of Capers. Nutrients. 2023 Jan 25;15(3):623. doi: 10.3390/nu15030623. PMID: 36771330; PMCID: PMC9919103.
Ansary J, Forbes-Hernández TY, Gil E, Cianciosi D, Zhang J, Elexpuru-Zabaleta M, Simal-Gandara J, Giampieri F, Battino M. Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants (Basel). 2020 Jul 15;9(7):619. doi: 10.3390/antiox9070619. PMID: 32679751; PMCID: PMC7402177.
Rakhi NK, Tuwani R, Mukherjee J, Bagler G. Data-driven analysis of biomedical literature suggests broad-spectrum benefits of culinary herbs and spices. PLoS One. 2018 May 29;13(5):e0198030. doi: 10.1371/journal.pone.0198030. PMID: 29813110; PMCID: PMC5973616.
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