healthy fats Archives - domenica dreams of calamari

February 12, 2016February 17, 2017

Spinach Salad w/ Mashed Sardine Garbanzos

This is another kitchen-sink kind of salad. Salads don’t have to be boring as long as you have some good ole pantry staples. Avocado doesn’t hurt either. Or a healthy dose of red pepper flakes. You could even throw a fried egg on top for some serious salad snazz.

{this recipe is for 1 salad with a lot of leftover garbanzos}

for the garbanzo-sardine mash:

1 can garbanzos
1 tin sardines in harrissa olive oil (if you can’t find them, you can sub sardines in olive oil and add a bit of harissa*)
1/2 cup pine nuts
a few generous shakes of red pepper flakes
salt to taste
2 cloves garlic
1/2 lemon

for the salad:

2 handfuls spinach
1/2 avocado

heat a medium sized skillet and toss in the pine nuts, shaking the pan a few times until the nuts start getting a little brown and smell good, then remove from pan
drain some of the olive oil from the sardines off into the pan
mince garlic and add to the pan
drain the garbanzos and rinse then add to the pan
break sardines into pieces and add to the pan and start mashing garbanzos with a fork, turn down heat, salt to taste
add the pine nuts back in and take the pan off heat, squeeze lemon juice into the pan
serve over spinach and under avocado

*trader joes sells these little suckers for the low price of $1.29, a steal of a tasty protein deal for a college student, or anyone trying to conserve beer/travel money

January 22, 2015January 22, 2015

Eggplant and Sardine Greek Yogurt Dip

My friends and I went to the Monterey Bay aquarium last week and got completely transfixed by the schools of sardines that swim in sync. Since then I’ve been craving sardines. Kind of messed up but hey, there are a lot of fish in the sea, especially sardines.

Sardines are not only tasty little guys but swimming in health benefits. According to The World’s Healthiest Foods, they promote heart, bone and cell health leading to “optimal health”. They’re also packed with vitamin D, omega 3s, protein and low in calories AND cheap.

Here’s a fun fact; sardines were the first canned fish and Napoleon Bonaparte was the genius behind this. They were a convenient way to feed his people. Thanks Napoleon

1/4 cup greek yogurt
1/2 of a large eggplant
2 large sardines packed in oil
3 tbsp olive oil
salt/pepper
2 tbsp dijon mustard
1 medium sized shallot
1/4 of a lemon

in a small pan heat 2 tablespoons olive oil over medium high heat and chop eggplant roughly
add the eggplant to the pan with 1/4 cup water and generous sprinkles of salt and pepper, cover and let cook until fairly mushy
let cool and add to food processor
slice shallots and heat another tablespoon of olive oil in the pan, add shallots and cook over medium heat until they’re just starting to brown
add them into the food processor, squeeze the lemon in and add the mustard and yogurt then blend until smooth
break the sardines into chunks and add to the mix then blend until incorporated

September 23, 2014October 4, 2014

œufs en Avocat

This is one of my favorite breakfasts and fairly fast and easy. Lots of protein, good fats and verrry tasty. At this time of year when avocados are plentiful, it’s especially appealing.

1/2 of an avocado (preferably a large one)
1 egg
pepper
salt
1 sprig basil
2 tsp feta cheese

cut avocado in half, using the half without the seed, hollow out hole to fit an egg (depends on size of avocado and pit)
fill with egg and sprinkle salt, pepper and whatever spices you feel like on top
bake at 350° F for 15 minutes
remove and add feta then return to oven and put under broil for 10 more minutes or until egg turns white and looks set (cooked to your liking)
serve with basil, great with a good piece of bread or roasted potatoes (pictured)