Anti-Inflammatory Cuisine: Sardinhas Assadas
Tuesday, May 31, 2011
Sardines are a GREAT source of beneficial omega-3 essential fatty acids and a whole-food source of vitamin D. Also, as long as the bones are not removed, sardines provide a generous source of calcium. Not only do the omega-3 essential fatty acids make up the lipid bilayer of our cells, they are extremely important in stabilizing the cellular membranes from oxidative free-radical damage. This translates to sardines being an anti-inflammatory food that most people can benefit from. It is very important that our cellular membranes maintain their integrity for smooth-flowing cell-to-cell communication, access to receptors, and nutrient absorption. Sardines provide a source of two important essential fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA improves moods, decreases depression, and increases the brain’s production of serotonin and dopamine. While DHA builds a strong structural framework of the brain for memory and learning.
Sardines (and seafood) are ESSENTIAL in the Portuguese culture. You may be more familiar with the canned-variety of sardines. But have you considered trying your sardines un-canned?? My family will tell you that the best way to have sardines is definitely grilled!! Grilling sardines is as easy as 1-2-3…which also happens to be the number of ingredients. The basic three ingredients are fresh whole sardines, sea salt, and extra-virgin olive oil. The instructions are just as simple.
Instructions:
1. Rinse the whole sardines under water and remove the scales. With grilling a whole sardine, you
do not de-gut nor do you de-bone. Actually, the bones are a source of calcium.
2. Then sprinkle the sardines with sea salt and let sit for up to an hour in the refrigerator. And
preheat the grill while you are waiting.
3. Next, rinse the sardines again. Then brush the extra-virgin olive oil onto the sardines and grill each
side until lightly charred.
Optional:
Some of my family members add in some extra flavors to season the sardine. I have had grilled sardines with garlic, hot peppers, paprika, vinegar, wine, rosemary, fennel, and freshly-squeezed lemon juice. Grilled vegetables go well with the grilled sardines. Try onions, peppers, cucumbers, corn, asparagus, mushrooms, zucchini, squash, potatoes, tomatoes, radish, and brussel sprouts.
Enjoy an anti-inflammatory meal UN-CANNED!
Instructions:
1. Rinse the whole sardines under water and remove the scales. With grilling a whole sardine, you
do not de-gut nor do you de-bone. Actually, the bones are a source of calcium.
2. Then sprinkle the sardines with sea salt and let sit for up to an hour in the refrigerator. And
preheat the grill while you are waiting.
3. Next, rinse the sardines again. Then brush the extra-virgin olive oil onto the sardines and grill each
side until lightly charred.
Optional:
Some of my family members add in some extra flavors to season the sardine. I have had grilled sardines with garlic, hot peppers, paprika, vinegar, wine, rosemary, fennel, and freshly-squeezed lemon juice. Grilled vegetables go well with the grilled sardines. Try onions, peppers, cucumbers, corn, asparagus, mushrooms, zucchini, squash, potatoes, tomatoes, radish, and brussel sprouts.
Enjoy an anti-inflammatory meal UN-CANNED!
Cindy Azevedo, ND Student, University of Bridgeport
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1 Comments :
Thanks for the post. I love most of Innate Response's whole food glandular free products because many of my patients (and myself) are vegetarian and some are vegan. However, this poses a problem when it comes to finding a good vegetarian EPA & DHA Omega 3 source for these same patients. I used to recommend flax seed/oil but have now switched to a seaweed source that is likely better converted. Perhaps this will be the trend for others as well as animal based omega 3 sources become less sustainable.
For better health,
Brian Wehling
Abundant Life Family Chiropractic
www.abundantlifefamilychiropractic.com
Lincoln, NE
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