Quinoa Sardine Bowl

Most times when I’m putting a dish together I’m really just looking to hit certain macros (fat, carbs, protein, and fiber - although fiber might not technically be a macro). In this case my body was craving healthy fats and healthy carbs.

At the base of the bowl is about 1/2 cup of multi-colored quinoa with chopped white onion. I drained the extra virgin olive oil from the sardines over the quinoa and added 1 tbsp of soy sauce. Soy sauce and quinoa with raw onion is one of my favorite combinations.

1/4 sliced avocado, 1 can of skinless boneless wild caught sardines from Wild Planet, and a few halved cherry tomatoes, sprinkled with a pinch of sea salt.

A totally delicious and nutrient packed bowl for any time of the day.

The Big Salad

Mixed greens

Black rice

Roasted chickpeas

Avocado

Raw carrot

Celery

Tomato

Olives

Raw red onion

Sardines (1 can)

Olive juice

Olive oil

Sardine and Egg Scramble

This one is sure to be a hit.

I opened a pack of sardines the other day and they were smoked and not skinless or boneless. If you’ve eaten sardines you know this makes it tough. So I didn’t eat them and instead put them in the refrigerator for later use.

Tonight I decided to put them into a 2 egg scramble with avocado, rice, onion and garlic. I tried to further hide the taste with sweet baby rays hot sauce and primal buffalo sauce. Mission accomplished

I accompanied the dish with brussels sprouts and asparagus. It turned out really nice.

Breakfast: Sardine Omelette and Lentil Bowl

I’ve really been enjoying putting sardines in my omelette. I love sardines on their own but in an omelette they take on a different flavor and role in my dish.

I also beefed up the omelette this morning with avocado and red onion.

I’ve found lentils to be a food to start my day. They provide such a good balance of protein, fiber, and carbohydrates. I mixed my lentils this morning with roasted brussels sprouts, raw garlic, and ginger (left over from sushi the other night so why not).

I finished the whole dish with olive oil, red wine vinegar, and fig balsamic vinegar.

A great way to start the day.

Sardine Salad (yum!)

Sardine Salad

This one is sure to not get a lot of love but it’s super nutritious and super easy to make.

Assemble your salad: add a handful of organic baby arugula (or greens of your choice), one can of skinless boneless sardines (make sure it says this on the package, I like Wild Planet or Safe Catch), a handful of blueberries, one slice of chopped yellow onion, sliced tomato, and an 1/8 of an avocado into a bowl.

Dress with extra virgin olive oil, white wine (or red wine) vinegar, and a few finches of sea salt to taste.

Buon Appetito!