Energy Sustaining Food

Most people love a delicious piece of salmon, but lately there is concern about toxins in the water, mainly mercury. But there is a food that has been found to be very low in mercury. This safer food is sardines. How does mercury get into fish? Fish filter tainted water through their gills and eat other organisms that also contain mercury. Since fish accumulate mercury, the higher up they are in the food chain, the more mercury they'll end up with in their system. Sardines are smaller and they eat plankton, not contaminated fish, so they are in a first-tier status in the food chain. You don’t need to worry about mercury poisoning in sardines .

Sardines are also rich in omega-3 fatty acids and even better yet, they help slim by stimulating at cells to secrete leptin, a hormone that increases metabolism and sends messages to the brain that you are full. Omega-3s increase the production of neurotransmitters like serotonin and dopamine, which makes you feel good. Physical and mental energy levels can increase by 63 percent.

As a child, I remember my father always keeping a can of sardines in the cupboard. He is now 83, as sharp and active as he has ever been. Maybe it is because of the sardines. It is very nutritious and ounce for ounce, sardines have more heart-healthy potassium than bananas, more slenderizing calcium than milk and contains energizing iodine and selenium. They are economical at less than one dollar per serving and can store for long periods of time.

You say you don’t like sardines? I have here several ways that you can fix them, which are very delicious. Try them out for your health:

Sardine Toast – Mash three sardines with 2 Tablespoons reduced-fat mayonnaise, 1 Tablespoons capers, 1 teaspoon lemon zest and 1 teaspoon fresh parsley. Serve on toast.

Creamy Caesar Salad – Mash three sardines into 2/3 cup prepared Italian vinaigrette. Drizzle over torn romaine lettuce. Top with 1-tablespoon Parmesan cheese and croutons.

Seafood Croquettes (My husband’s favorite) – Combine 3 mashed sardines, 1 ¾ cups mashed potatoes and ½ teaspoon dried herbs. Form into pattie; coat in panko or breadcrumbs. Sauté in olive oil 4 minutes, turning once. Yummy!

Sicilian Pasta – Sauté three sardines, 1 teaspoon minced garlic and ¼ teaspoon Italian seasoning in olive oil. Toss with two cups cooked pasta, 1-cup spinach and toasted bread crumbs.

Egg-salad Canapés – Prepare your favorite egg-salad recipe, stirring in 3 chopped sardines. Spoon mixture onto lettuce-topped slices of whole-grain bread.