Category: Recipes

There are two kinds of people in this world: Those who abhor sardines, and those who adore them. I belong to the latter camp. To me, tinned sardines are delicious on crackers, in a sandwich, or straight out of the can.

So I was delighted when I found a recipe for sardine salad on http://www.eatingwell.com. It’s easy to assemble and requires no cooking. You might want to prepare it for the weekend, then bring leftovers to work. Great with sourdough bread spread with a little butter.

I should add that sardines offer several nutritional benefits. They are full of protein and healthy omega-3 oils. In addition, canned sardines that have not been deboned contain a lot of calcium. (Don’t worry about the bones. They are extremely soft and unnoticeable when consumed.)

GREEK SALAD WITH SARDINES (4 servings)

• 3 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 clove garlic, minced
• 2 teaspoons dried oregano
• 1/2 teaspoon freshly ground pepper
• 3 medium tomatoes, cut into large chunks
• 1 large English cucumber, cut into large chunks
• 1 15-ounce can chickpeas, rinsed
• 1/3 cup crumbled feta cheese
• 2 tablespoons sliced Kalamata olives
• * 2 4-ounce cans sardines with bones, packed in olive oil or water, drained

******

1.Whisk lemon juice, oil, garlic, oregano and pepper in a large bowl until well combined.

2.Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine.

3.Divide the salad among 4 plates and top with sardines.

*When I recommend fish dishes, I’m always mindful about whether a species has been overfished or contaminated. According to Monterey Bay Seafood Watch (seafoodwatch.org), sardine schools in the Mediterranean Sea have been severely depleted. Therefore, Seafood Watch does not recommend buying brands obtaining fish from that part of the world.

What I can recommend is looking at labels for sustainable sardine fisheries. Wild Planet is usually reliable in terms of sustainable produce.

References:

• eatingwell.com
• seafoodwatch.org

Those who have followed this blog know that my husband and I have been on vacation in the Pacific Northwest and the eastern Sierras. Well….we’re finally home. And what a shock! We went from 70 degrees in the mountains to just below 90 degrees upon arrival in Orange County.

Yup, it’s definitely summer here in Southern California. Much too warm for any hot entrees. So this weekend, I put together a cold main dish that’s filling and easy to make. Got it from the New York Times, a dependable source of tried and true recipes. Their lamb and couscous salad can be assembled on the weekend, and the leftovers are perfect for a portable brown bag meal.

If you don’t like lamb or cannot get it this time of year, pre-cooked roasted chicken works equally well.

LAMB AND COUSCOUS SALAD (6 servings)

• 1 cup dry couscous
• 1/2 cup golden raisins
• 2 1/2 tablespoons freshly squeezed lemon juice, more to taste
• 1/2 teaspoon ground cumin
• 1 large garlic clove, finely chopped
• 1 teaspoon kosher salt, more to taste
• 1/2 teaspoon black pepper
• 6 tablespoons extra virgin olive oil
• 1/2 pound cooked lamb or chicken, sliced into thin strips
• 1 15-ounce can chickpeas, drained
• 1 cup cherry tomatoes, quartered
• 1/4 pound feta cheese, crumbled into large chunks
• 3 tablespoons chopped fresh mint
• 3 green onions, finely chopped

1.Combine the couscous and raisins in a large bowl. Pour 1 1/4 cups boiling water over the mixture. Cover and let stand 5 minutes; fluff with a fork.

2.In a bowl, whisk together the lemon juice, cumin, garlic, salt and pepper. Whisk in the olive oil.

3.Add the meat, chickpeas, tomatoes, feta, mint and green onions to the bowl of couscous. Pour the dressing over the mixture and toss well. Taste and add more lemon juice and salt if necessary.

Eat at room temperature or chill in the frig before consuming. The portion you see in the photograph is garnished with hard boiled egg and calamata olive slices.

I was in the mood for salad today, but too lazy to make it myself. So, off to Trader Joe’s.

When I worked full-time, I depended on TJ’s premade, single-serving salads to get me through the week. My favorite has always been the TJ Tomato and Mozzarella, made with fresh mozzarella, grape tomatoes, pine nuts, and a lovely spring mix consisting of spinach, chard, arugula, and various types of lettuce.

TJ’s salads come in containers that fit into most standard-size lunch bags. The dressing is packed separately in a plastic envelope.

I added an envelope of Starkist tuna for protein, and half an avocado for….well, substance. It was delicious!

If you’re into counting calories and nutrients, here’s the label for this item:

As you can see, using the entire envelope of their balsamic dressing adds a lot of calories. I chose to use half and found that satisfactory. Another option is to use your favorite low-fat balsamic vinaigrette. There are several brands in most supermarkets.