Sue Bedford (MSc Nutritional Therapy)

Sardines are a fantastic way to boost Vitamin D and omega 3 levels. They are also a great source of calcium, which are not only important for fertility but heart health as well. Oily fish like salmon, mackerel, sardines and trout contain beneficial fats that help prevent clots, improve blood triglyceride levels and boost circulation. Go for wild fish where possible over-farmed as these contain a greater fat composition. Omega-3s help mood, memory and many brain health issues too (low levels of omega-3 have been linked to anxiety and depression), but most of us are deficient and as our bodies cannot make much omega 3, we need to obtain it from food.

Sardine Greek salad

Ingredients

• 3 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 clove garlic, crushed
• A small handful of fresh oregano
• ½ teaspoon freshly ground pepper
• 3 medium tomatoes, cut into large chunks
• 1 large cucumber, cut into large chunks
• 1 block of crumbled feta cheese
• 1/2 thinly sliced red onion
• 2 tablespoons Kalamata olives
• 2 cans sardines with bones, packed in olive oil or water, drained

How to make:

Gently whisk the lemon juice, oil, garlic, oregano and pepper in a large bowl and combine. Add the chopped tomatoes, cucumber, feta, onion and olives and mix together. Top with sardines and enjoy!

If you are using fresh sardines, splash a little olive oil into a pan and saute the sardines until cooked. Add seasoning to taste. Enjoy!