Sardines are one of the cheapest most nutrient dense fast foods. Sardines: $2.50 Lettuce, spices & herbs: ~$0.50 2T palm/coconut oil: ~$0.25 Vinegar/mustard: pennies Citrus half: ~$0.25
Combine salt, pepper and spices in a mortar and grind (or just use ground spices). I used rosemary. Also great: basil, tarragon, marjoram.
Combine your wet ingredients first with your sardines, then add your spice mixture.
Add what chopped greens you have (usually I mix arugula, spinach and butter lettuce, but today all I could find organic was romaine).
On the road tips: Most of the ingredients keep w/o fridge. Use the greens' clamshell container as your bowl. Condiments are often free at hot bars. Fresh herbs and nuts keep for round two.
Other delicious additions: Leftover steamed veg, esp. beets, broccoli, carrots. Roasted nuts, esp. sunflower and pistachio.Fresh dill and chives. Blueberries. Avocado.
Other tips: Not tasty as leftovers unfortunately. Look out for low quality oils (soy, canola, veg, seed oils) in sardines. Most brands are not BPA free (wild planet is).
- Package wild planet sardines
- 1.0Tbsp Mustard
- 1/2Tbsp Some type of vinegar
- 1/2 Some type of citrus fruit
- 2.0Tbsp Some type of quality oil (palm, coconut, olive)
- 1.0tsp Salt
- 1/2tsp Pepper
- 1.0tsp Other spices
- Large bowl
- 1.0Tbsp Other fresh herbs
- Leftover sauté or veg
- Fresh greens like spinach, lettuces, arugula, etc