Simple. Nutritious. Delicious. Sardines are not everyone’s cup of tea but they sure do pack a good nutrition punch.
This is a great breakfast alternative for those that like to get a bit adventurous with their food in the morning or a no-fuss dinner option. This recipe is ticking all the boxes, including the taste buds.
What’s Great About Them?
Sardines are a great source of omega 3 fatty acids and vitamin D, among others. Omega 3 fatty acids can help with recovery from exercise through their anti-inflammatory effect in the body, as well as supporting a healthy immune system (flu season is coming). Very few foods contain vitamin D and sardines are one that does. Vitamin D plays a role in maintaining a healthy immune system and muscle strength. Sardines are great addition to support healthy, active bodies.
Beetroots are great source of nitrates which our body converts to nitric oxide (NO). NO has several roles in the body but most importantly acts as a vasodilator, opening blood vessels and allowing more blood and oxygen to be delivered to muscles. Nitrate may also reduce the energy cost of exercise and positively affect muscle contraction. This also has many benefits for health outside of sport performance. We can dramatically increase NO availability within our body by eating nitrate rich foods. Spinach and celery are also good sources. More reasons to eat your veggies; you will go faster on your bike
Sourdough bread provides the fuel and vitamins and minerals to feed your muscles, brain and keep your digestive system in good health.
Ingredients - Serves: 1
-1 small beetroot
- Pinch mixed herbs
- 20 g grated Parmesan
- 1 big slice or 2 smaller slices of good-quality sourdough
- 1 individual tin sardines in oil, drained
- Dash of olive oil
- Lemon and mint to serve
1. Preheat the oven to 150°C
2. Wrap beetroot in foil with the mixed
herbs and add a small pinch of salt.
Cook for 30 minutes or until soft, this
will depend on the size of the beetroot.
3. Set aside to cool. Once cool rub the
beetroot skin off. This should come off
4. Place the beetroot, Parmesan cheese
and dash of olive oil in a food
processor, aiming for medium
coarseness (not pureed, leave
5. Lightly toast your bread (or leave
fresh if you prefer). Spread the
beetroot mix over the bread and top
with sardines. Serve with mint and
Add fresh rocket or baby spinach for some additional veggies. Make extra beetroot mix and use as a dip with veggie sticks or crackers.
NUTRITION PER SLICE (based on grainy sourdough slice- 60g serve)
|Energy (kj)||Protein (g)||Fat (g)||Carbohydrate (g)|
KAREN HILL BIO
Karen is a University qualified nutritionist having completed a Bachelor of Science in Nutritional Therapy, Bachelor of Science (Honours) and has a PhD in Sports nutrition and exercise metabolism. Her passion for health, wellbeing and exercise is central to who she is. Mountain biking fills her spare time and is her excuse (not that you need one) to ride, race, travel and explore the world.
Photo: Karen Hill