Illustration of Sardines

Here is my sardine or mackerel salad recipe that I make virtually every week with Vital Choice canned seafood.

Why?! It is an excellent Source of Vitamin D which most of us are in need of at this time of year … and I think quite delicious!

  • Why Vital Choice as a referral partner?  I love the fact that Vital Choice use cans without Bisphenol-A. Bisphenol-A, or BPA, is an industrial chemical used in plastics and canned food linings. It is an organic compound that acts similarly to estrogen when ingested into the body. A growing number of health experts and consumers are becoming concerned about the adverse health effects that can be caused from high-dose or long-term exposure to BPA.  Read more about the health dangers of Bisphenol-A:
  • These are the best sardines and mackerel I’ve ever had and the only ones I use.  Up until this year, I recommended Vital Choice products without a referral bonus. We do now have a formal affiliate account with them to support our educational efforts however, my recommendation remains as it was when we didn’t have one.  Along those lines, perhaps it prudent of me to share that Randy Hartnell, owner of Vital Choice, has been a long time and consistent supporter of Nourishing Our Children and has donated to receive our educational materials, including our DVD. Yet, that honestly has not impacted my passionate recommendation.  We have had over 1,500 donors and I don’t necessarily recommend their related products or services as a result!

The following are not exact measurements and can be changed according to your taste:

In a glass bowl, I mix …

  • 1 can of Vital Choice wild-caught boneless Sardines or my preference is Sardines with bones. I also use Mackerel in olive oil – with the skin.
  • About 1/2 to 1 whole organic celery stalk – minced
  • About 1/2 medium or 1 small organic red pepper – minced
  • 1 stalk of organic green onion – minced (optional for those who prefer to skip onion)
  • 1 to 2 Tablespoons of organic fennel – minced
  • Sometimes, I add 1 or 2 Tablespoons of minced Italian parsley to the mix
  • I have also added 1 or 2 Tablespoons minced endive to the mix …
  • and squeezed lemon as well!
  • I always add a generous pinch or two of Celtic sea salt and freshly ground pepper
  • I eat this scooped into a half an avocado or with avocado slices, or I mash the avocado and mix it into the bowl … and/or topped on a plate of organic lettuce, perhaps with endive and radicchio  and/or arugula mixed in.

When I eat the sardine or mackerel salad topped on a bed of lettuce, I use this homemade salad dressing from Max Shkud for the lettuce:

The amounts of each item can be varied according to your taste.

1/4 cup of extra virgin, cold pressed, olive  oil
1 teaspoon of balsamic vinegar (optional)
1 Tablespoon of dijon mustard
2 Tablespoons of plain whole yogurt – add more if you’d like it more creamy and less spicy (I add more)
1/2 clove of garlic crushed
1 Tablespoon of fresh squeezed orange juice (optional)
1 teaspoon of maple syrup or honey (or more as per taste and whether or not you are using orange juice)

This recipe was also published by Vital Choice.