Lemony Sardine Salad – Food for Healthy Bones

One of my favorite recipes Sardine salad for your bones with a refreshing lemon flavor.

Oily fish is a superfood and sardines are the unsung heroes of this group. They are rich in selenium and calcium and are an excellent source of omega-3 fatty acids. They are high in EPA and DHA, essential fatty acids that perform a variety of tasks in your body, including stopping inflammation at the cellular level, breaking down fat cells and maintaining healthy hormonal balance.

My kitchen partner created a recipe (found below). As a result, my Skelly felt nourished by eating her lemony sardine salad for my bones. If you’re wondering who Skelly is, she’s with me in the featured photos on my website. Maybe you’ve seen us dancing or cooking. She is also a metaphor for the skeleton in all of us and a symbol for the inner strength you feel when you nourish your bones properly.

Remember that the sardines must have bones for the calcium.

Ortiz Sardines

The brand I enjoy is Ortiz, which comes in a glass bottle of olive oil. You can buy them on Amazon.com. I drain the olive oil from the jar before making the recipe. I prefer to use my own organic olive oil.

I hope you and your bones enjoy our Lemony Sardine Salad.

Lemony Sardine Salad

Oily fish is a superfood and sardines are the unsung heroes of this group. They are rich in selenium and calcium and are an excellent source of omega-3 fatty acids. They are high in EPA and DHA, essential fatty acids that perform a variety of tasks in your body, including stopping inflammation at the cellular level, breaking down fat cells and maintaining healthy hormonal balance.

Find more bone-loving recipes on my Comprehension Bone Health Program (CBHP) waiting list here!

View all recipes here.

Preparation time 15 minutes minutes

Cooking time 0 minutes minutes

Total time 20 minutes minutes

Class Starter, lunch, salad, snack

kitchen Mediterranean

Portions 2

Calories 235 kcal

• 1 Tablespoon olive oil extra virgin
• 1 teaspoon lemon peel
• 1/4 cup lemon juice
• 1 teaspoon Dijon mustard
• 1 Tablespoon capers
• 1 Tablespoon parsley – dried 2 tbsp if fresh
• 1 Tablespoon Tarragon – dried 2 tablespoons, if fresh
• 2 stems celery cut in pieces
• 4.9 oz sardines
• 1 dash salty samples
• 1 dash pepper samples

• cut the celery into pieces

• chop the herbs finely if they are fresh

• Mix oil, lemon zest and juice, mustard, capers, parsley, tarragon and celery in a bowl.

• Carefully fold in the sardines and season with salt and pepper.

• Serve on lettuce, greens or with crackers or on a sandwich

These nutrition facts apply to 1 serving of your recipe.
Total servings for this recipe: 2

The nutritional information is calculated automatically and may vary based on the ingredients and products used.

Calories: 235kcalCarbohydrates: 6GEgg white: 19GFat: 16GSaturated fat: 2GPolyunsaturated fat: 5GMonounsaturated fat: 8GCholesterol: 99mgSodium: 410mgPotassium: 551mgFiber: 2GSugar: 1GVitamin A: 431IUVitamin C: 18mgVitamin D: 3µgVitamin K: 32µgCalcium: 339mgIron: 4mgMagnesium: 52mgPhosphorus: 371mgSelenium: 38µgZinc: 1mg

Keyword Gluten free, lemon, osteopenia, osteoporosis, sardines

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From my bones to yours,

Irma Jennings INHC,

Your holistic bot coach