Midnight Sun Herbal Health
A Complementary and Alternative Health Practice
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Sardine Spread with Tahine Sauce
This recipe is nutritious and very high in Calcium, Magnesium and also Vitamin D. There are many ways of preparing sardines, which we will explore over time
You will need a 3 ¾ oz can of sardines with the bones and skin included, either packed in water or olive oil. It is the bones that contain the most calcium and when you mash the sardines you will be unable to notice that they are there. Most commercial brands are boneless and unless you don’t care about the calcium and magnesium, don’t get these. Some cans do not specifically say with bone and skin, but may rather say something like “Excellent source of calcium” these are fine.
You also need an onion, either red onion, Vidalia or other sweet onion, tahini paste, sea salt, a lemon, black pepper to grind, flat leaf parsley or curly parsley, or cilantro and garlic if you wish. Tahini is by the way the other ingredient that makes this spread so calcium rich. It is made from ground sesame seeds and is one of the riches sources in calcium and magnesium in the plant kingdom. Open the can and drain the liquid. If you have a cat or dog, give the liquid to them, don’t throw it out. It is a good source of nutrients for your four footed companion. Place the sardines in a shallow mixing bowl.
Chop a generous tablespoon of onion finely. Also chop 1-2 table spoons of parsley and add both the onions and parsley to the sardines. Add 1 generous table spoon of tahini. Make sure you stir the tahini well before measuring, since the paste tends to settle to the bottom of the container. Also add a generous table spoon of fresh lemon juice. Mix the ingredients well with a fork until it is smooth. Add the salt, the recipe calls for ¼ teaspoon, but you can use less, especially if you are on a salt restricted diet. Mix all ingredients well together to a paste.
If you wish mince 1 clove of garlic finely or more, depending on the size of the cloves and your desire and add to the mix.
Take a taste. I you feel the paste needs more lemon juice add more a little at a time. Lemon or lime juice tends hide the fishy taste. You can also add a little more tahini if you feel it needs it and it will hide the lemony taste if you put too much lemon in. You can also add more onion and parsley if you wish. The taste should suit you. Add freshly ground pepper either into the mix, or sprinkle it over the spread before serving it. I would use medium grind.
This portion serves 2 for lunch. Use 2 slices of toasted whole wheat, cibata or other bread. You can either put the spread directly onto the bread and serve it with a side salad or place a little lettuce or spinach on the bread before spreading the mix. Garnish with slices of sundried tomatoes in oil, a thin slice of lemon or perhaps sprinkle a few drops of lemon juice over the spread Or you can garnish with some freshly sliced tomatoes and or a few olives of your choice.
Alternately you can serve the spread on crackers as an appetizer.
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