About five months ago I started eating sardines, for the first time in my young (ish ;-)) life. I wasn’t fed them as a child and they’re certainly not appealing on face value so I was happy to keep them at arms length. Irrespective, there is little fish in my diet. I eat a piece of farmed salmon once a month and canned wild red Alaskan salmon every couple of weeks. I eat the farmed salmon purely to give me variety, not because of it’s nutritional value (of which I believe there is little?) and because it is likely to have a lower mercury content than a lot of non-farmed, large fish. I wrote a post about my fish intake here, but if you’ve not got time to take a look at that I rarely eat fish because of it’s mercury content and terrible trouble with heavy metals in my system.

Why then would I starting eating sardines you may ask? Well it’s simple, and goes a bit like this: big fish eat smaller fish eat smaller fish eat smaller fish…got it?!  On that basis, BIG fish have a high mercury content because of all the smaller fish they’ve consumed (I will not touch tuna as a result). Little fish, like sardines and anchovies have a lower mercury count and are therefore a healthier option for those of us needing to be extra special careful. And other sweeteners? Sardines are one of the highest sources of Omega-3, are an excellent source of B12, a rich source of Vitamin D and  packed with protein. That’ll do me!

It was during a visit to my local organic store Plump

that I discovered the organic sardines and a recipe kindly shared over the counter by a very helpful staff member (not sure I’ve got it 100% right but it’s pretty good regardless, if I don’t mind saying so myself).

You don’t have to have this on bread (gluten free or otherwise), but it’s definitely a great combo and is pretty much the only time I eat this beautiful sprouted bread/toast (which is by ‘Pure Life’ by the way, you’ll find it in the fridge of most health stores in Australia).

You’ll need:
1 slice of toasted bread of choice
1/2 can organic sardines
Approximately 6 cherry tomatoes, halved
A good handful of coriander leaves, roughly chopped
A good handful of parsley, roughly chopped (note, I used rocket in this photo, had run out of parsley damn it)
1 spring onion, finely chopped
A heaped teaspoon (or two) of capers, rinsed
1/2 teaspoon harissa paste or a sprinkling of dried chilli flakes
Drizzle of extra virgin olive oil (optional)
Salt & Pepper

Roughly mix the harissa through the sardines, not mushing them completely but enough so that the harissa assimilates. Mix through the remaining ingredients and tumble over a piece of toast. Grab a knife and fork, turn the TV off, put the newspaper away, and enjoy a mindful, relaxed and very easy lunchtime treat.

P.S if my friendly Plump recipe sharer has any tips/alterations to this recipe I’m all ears! Thank you for sharing!

Source: theholisticingredient.com

I honestly think the one meal I miss the MOST since being diagnosed with a wheat intolerance about seven years ago is a beautiful fresh salad roll or sandwich. The whole combo of fresh multi-grain bread and beautiful fresh salad (and ham off the bone if at Christmas time) was hard to beat. But when ingredients are omitted from your diet there is always a silver lining…if you just take the time to think outside the bread bin/box. I have become very sensitive to my body’s daily fuel requirements and it’s clear to me that I need good quality protein in at least two of my meals each day. Eggs (or ‘magic bullets’) and I have a very close relationship and are my very favourite protein source. So I would like to share the recipe for my anti-bread salad wrap. Don’t blink or you really will miss it.

Give two eggs a really good whisk or beat. Finely chop a heaped teaspoon of parsley and mix into the eggs with a little salt and pepper. Heat oil (I use coconut oil) in a small omelette pan. Once the pan is hot pour in the eggy mixture and whirl it around the pan. As the edges are just drying, with your spatula drag the mixture into the centre allowing the wet egg mixture to fall to the sides. Do this around the pan until it looks almost cooked. Then flip the omelette over and cook the other side, for about 1-2 minutes. Turn onto a plate and lay along one end your chopped salad ingredients. Then very carefully roll your wrap up, cut in half and hey presto – an eggy wrap!

You can add whatever salad ingredients you like but I suggest the following are essential additions: chopped cherry tomatoes, avocado, herbs (heaps and any!), rocket or spinach.

Enjoy x

Source: theholisticingredient.com

Pair this delicious dish with a risotto and a nice bottle of wine. This Italian favorite is easy to make and sure to impress your guests.

Ingredients

• 2 cups half and half
• 1/4 cup limoncello
• 3 Tbsp granulated sugar
• 1/4 tsp vanilla extract
• 1/2 tsp finely grated lemon zest
• 1/8 tsp kosher salt
• 3 large eggs
• Unsalted butter, for buttering the casserole dish
• 5 cups challah (about 8 oz)

Directions

1In a small saucepan, combine the cloves with the cardamom, bay leaf, cinnamon, and 2 cups water and bring to a boil. Add the fish, return to a boil, then reduce the heat to maintain a simmer and poach the fish until cooked through, about 5 minutes.

2Meanwhile, cover the potatoes with generously salted water in a medium saucepan, bring to a boil, and cook until tender, about 20 minutes. Drain the potatoes and let them cool completely.

3Add the potatoes to the bowl with the fish along with the bread crumbs, lime juice, cilantro, cumin, and chile, season with salt, and lightly mash the potatoes with the other ingredients until evenly combined. Form the mixture into six 3-inch-wide, 3?4-inch-thick patties.

4In a 12-inch nonstick skillet, warm the oil over medium heat. Add the patties and cook, flipping once, until golden brown, about 6 minutes. Transfer the fish patties to a serving platter and serve while hot with mint chutney on the side.

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