Sardine Pate

Sardines are having a moment right now. It seems like Foodies, Chefs and Influencers have suddenly discovered them. I don’t know if you know this or not, but sardines are pretty close to a super food. I have been eating them for decades, especially, if I am feeling a bit run down, I find they have always been a great pick me up. Sardines are a natural source of the essential fatty acids EPA and DHA, found in their Omega 3 fat, which have been shown to be heart healthy by lowering triglyceride levels and slowing the buildup of plaque in the arteries. Sardines are pressured canned with the bones in, and therefore are very soft, and can be easily mashed and eaten. These bones are an excellent source of calcium for protecting bone density and preventing osteoporosis. Sardines are a natural source of vitamin D, which is so important during the winter, and especially this year, where the winter has been so long. The DHA in the Omega 3 fat, is very beneficial for the brain, for memory as is the B12, which is needed for our brain’s neurotransmitters. They also contain selenium as an antioxidant for the brain and other parts of our body. The Omega 3 DHA found in sardines benefits the eyes and vision, helping to prevent degeneration in the eyes. In a randomized controlled clinical trail, participants that ate sardine twice a week, reduced their risk of developing type 2 diabetes, increased their good cholesterol, lowered their triglycerides and blood pressure. The nutrients in sardine, promote collagen production, skin repair and beautiful skin. That’s a lot of goodness in a little can.

For this recipe, you can use any type of canned sardines, except the ones in soy oil as it is very processed and is the least healthy sardine choice. Don’t throw away the sardine juice, as that is were much of the beneficial oil is, use a spoon and down the hatch. Sardines are not a good choice for people that are prone to gout or kidney stones. If your sardines are in olive oil, then use that oil instead of added olive oil. I have made this pate with smoked kippered sardines, plain ones in olive oil or spring water with excellent results. You can serve it with crackers, or stir it into pasta, or spread it on toast. Cheers to great health!

Sardine Pate

2 cans sardines 92 grams

2 tablespoons of the liquid the

sardines are canned in

1 tablespoon fresh lemon juice

1 tablespoon olive oil

1 tablespoon butter

1 tablespoon onion, finely chopped

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

2 teaspoons sour cream or plain

yogurt

1 teaspoon Worcestershire sauce

2 tablespoons mayonnaise

1/4 teaspoon peppers

Salt to taste, after the sardines are

added

Combine all the ingredients together except the sardines and chopped onions and mix until smooth. Add in the sardines, without the juice, and mash them into the dressing mixture. Stir in the onions. Chill before serving.

Side Note: Last weeks recipe, Coconut Impossible Pie, is missing 1/2 cup of flour. Please write it in if you saved that recipe.