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Eating good healthy food can be tough especially when you’re trying to stick to a tight budget. This recipe is quick, loaded with Omega3’s, quick to put together and quite frankly delicious.

If you’re concerned about the origin of your food or buy organic, there are a number of brands like Wild Planet, Conservas de Cambados, Cole’s Sardines and Vital Choice which take sustainability seriously. While about $.50 to $1 per can more, to me it’s worthwhile knowing that what you’re putting in your body is sustainable – is important.

TOTAL PREP + COOKING TIME: 20 mins

INGREDIENTS (per serving)

  • 1/4th lb (125g) of your favorite pasta per person, I like penne rigate or spaghetti – $0.50/serving
  • 1/2 can of sardines in olive oil – $1-$2/serving
  • 1/4th bunch of parsley – $0.35/serving
  • 2 cloves of garlic – $0.25
  • dash of olive oil – $0.25
  • 1 birds eye chili – $ negligible – optional
  • salt, pepper

Per serving cost $2.35 – $3.35

PREP

Crush the garlic with a knife and chop it up into little pieces. Take parsely remove the stems and cut the leaves into little pieces about 1/8th in (25mm) in length, set water for pasta to boil and add salt. Open can of sardines. Crush the birds eye chili for kick if you want.

DIRECTIONS

Add pasta to boiling water, lower heat and cover.

On low heat put olive oil on a frying pan, once the oil is hot add fresh chopped garlic, and your chili’s (optional). Once you being seeing the garlic starting to turn lightly brown lower your heat and add the canned sardines. Use a fork or similar to separate the meat into small pieces. Mix for 3-4 minutes.

After about 5-8 minutes remove pasta (less time for al dente) and strain. Turn off the heat on under your frying pan, add the pasta to your frying pan, and add in the chopped parsley and stir. Add salt and pepper to taste.

Serve.

NUTRITIONAL INFO

I like to leave one sardine to put on top of each dish for presentation.

Lastly, sardines, are also just good for you. Here’s a list of fatty acids, nutrients, and minerals found in the fish.

  • Omega-3. Many people today are deficient in omega-3, an essential fatty acid we must consume in the diet. Sardines are one of the most concentrated sources of the omega-3 fatty acids EPA and DHA. One can of sardines actually contains 1.5 grams of Omega-3.
  • Calcium. The bones in sardines are rich in calcium. One can contains 350 mg of relaxing calcium.
  • Selenium. The silvery skin of sardines is rich in selenium. Most people are deficient in this vital mineral needed to make thyroid hormones.
  • Phosphorus. This mineral is important to strengthen the bone matrix that holds the bone’s minerals.
  • B12. Sardines have one of the highest concentrations of B12 of any food, enjoying over 8 mcg in a single can.
  • Vitamin D. Sardines contain about 175 IU of vitamin D. Not bad, but not nearly close enough to my recommended 5000 IU a day.
  • Iodine. A can of sardines contains 35 micrograms of iodine, but read the nutrition facts label, since different varieties of sardines may vary slightly in iodine content.
  • Trace Minerals. Sardines are from the sea and contain all of the sea’s bounty of trace minerals, desperately needed by everyone.
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