Trader Joe’s Rants & Raves (mostly raves, a few rants)

Wait a second… You want me to eat those yucky looking fishies?

Don’t click away in disgust.

There are a so many reasons for you to add sardines to your diet, if you aren’t eating them already. If you think sardines look yucky, read about all the health benefits they have. They are one of the healthiest foods you could eat and come with a TON of health benefits. And they are pretty cheap! At least at Trader Joe’s.

Sardines are not just good for you, they are one of the healthiest fish you can eat. Into Protein? A can of sardines is loaded with protein (21 grams) and they are a terrific source of calcium (the regular ones with bones, not the boneless/skinless). Women especially need to get lots of calcium.

Sardines also provide heart-healthy Omega-3’s that may help with reducing inflammation, improving cognition and more. Sardines have the lowest levels of mercury of any fish.

Are they farmed? No way. All sardines are WILD caught and they are plentiful in the oceans. So sardines are a highly sustainable fish, unlike many fishes that we like to eat. And they are cheap, they are probably the least costly fish you can buy. So lots of benefits.

But not only are sardines healthy to eat, they are DELICIOUS. Europeans love them, and eat lots of sardines. While this may not be the case here in the U.S, you should change that by adding them to your diet if you don’t already.

Trader Joe’s sells at least three varieties of canned sardines. My favorite ones are the SMOKED SARDINES IN OLIVE OIL (purple can). One can gives you a whopping 21 grams of protein. Plus Calcium and Omega’3. I probably eat a can for lunch at least once a week.

SERVING SUGGESTION: Take out the sardines, put them into a dish, and mash them up with a fork. Add 1 large teaspoon of mayonnaise, a squeeze of fresh lemon (1/4 lemon?), and a nice grind of fresh black pepper. If you like hot sauce, add a bit. (optional, chopped parsley or scallions) Mix the mixture up well. You can spread the mashed sardines on your favorite crackers, or some freshly toasted bread with a little butter. This will go great on the Scandinavian kind of flatbread (open sandwich) or on some warm Lavash. Enjoy!

Trader Joe’s carries a few varieties of sardines. My favorite? I recommend the sardines in the purple can (“in olive oil smoke flavor”). They are probably my favorite of all TJ’s sardines.

But if you can’t bear the sardines with skin (which by the way contain the most calcium due to the soft edible bones, so soft you won’t notice them) If that is beyond your ability, then get the skinless boneless ones (grey can). They could be a good starting point if you are squeamish, however when you mash up sardines, frankly they almost look like tuna fish.

I recommend the lightly smoked sardines (in the purple can) as the tastiest sardines Trader Joe’s sells. You can even sauté potatoes in the left over oil in the can which will make a delicious potato dish.

By the way, the bones? They are so soft when cooked you probably won’t notice anything.

Country of origin: Portugal (purple can), Canada (blue), Morocco (grey)

Get some more ideas here: https://wildplanetfoods.com/blogs/blog/celebrate-the-season-with-tinned-sardines?_pos=16&_sid=47d07da19&_ss=r