Though you don’t often see “sardines” and “superfood” in the same sentence, make so mistake, these wrongly maligned swimmers contain a surfeit of vital nutrients. Among the many nutritional highlights, sardines have soaring levels of heart-healthy omega-3 fats, protein, vitamin B12, bone-building calcium, selenium and vitamin D. You may have heard that vitamin D is becoming the must-have nutrient as it's increasingly linked to helping prevent a range of maladies including heart disease, osteoporosis and depression.
Best of all, they won’t stretch you’re food budget very far unlike fresh tuna or wild salmon.

Ingredients: 
​
6 large eggs
2 tins sardines, packed in water
2 green onions, white and green parts, sliced thinly
1/3 cup chopped parsley
2 garlic cloves, minced
Juice of 1/2 lemon
3/4 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
3 sun-dried tomatoes, not oil packed
1/3 cup extra virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon fresh thyme

Preheat oven to 375°F. In a large bowl, lightly beat eggs. Stir in sardines, green onions, parsley, garlic, lemon juice, smoked paprika, salt and pepper. Divide among 10 medium sized muffin cups and bake 18 minutes or until eggs are set.

To make the sauce, place soaked tomatoes, 1/2 cup of the soaking liquid, olive oil, vinegar and thyme in a blender or food processor container and blend until smooth. Add additional liquid if needed to help with blending. Serve sardines cakes topped with tomato sauce.

Recipe Compliments: MATTHEW KADEY MSC -- Muffin Tin Mania 

Prep Time: 5 mins
Total Time: 30 mins
Servings: 2

ABOUT THIS RECIPE: Curried Fish -(Mchuzi Wa Samaki)By WiGal--
"This came from a KENYA AND TANZANIA web site and is specifically Swahili. They suggest using red snapper but any white fish fillet will do. 
 
INGREDIENTS

• • 1 tablespoon olive oil
  • 2 onions, sliced
  • 3 garlic cloves, crushed
  • 1 teaspoon curry powder
  • 2 tomatoes, sliced
  • 1 teaspoon tomato puree
  • 1 tablespoon fresh coriander, chopped
  • 1 lb fish, filleted
  • 1 tablespoon lemon juice
  • 1 teaspoon salt
  • 1/2 cup water

DIRECTIONS

1. Fry onions in olive oil until brown.
2. Add garlic and curry powder.
3. Stirring vigorously, cook for 1 minute on medium heat.
4. Add tomatoes, tomato puree, fresh coriander; cook for another minute.
5. Add fish, lemon juice, salt, and water.
6. Cover and cook on low heat for 15-20 minutes.
7. Serve hot with brown rice, quinoa or millet. 

NUTRITION FACTS
Serving Size: 1 (318 g)
Servings Per Recipe: 2
Calories 138.9
 

225g Brown Penne Pasta 
1 onion sliced 
1 red pepper seeded and diced
400g can choped tomatoes (can use ripe, fresh ones) 
425g can chickpeas, (preferably BPA free can or in glass jar) 
1 tsp dried oregano
1 large Bay leaf 
Salt and Ground Black Pepper 
1 Green Chilli 
4 Large Mushrooms 
1 Tbsp Tomato paste 

1. Boil the pasta as instructed on the package, then drain. 
2. In a saucepan, gently fry the onion and pepper for about 5 mins stirring occasionally until softened.
   
3. Add the tomatoes, chickpeas with their juice and herbs, tomato paste. Add chopped chilli and sliced mushrooms.
   
4. Season and bring to a boil then simmer for about 10 minutes. Remove the bay leaf and mix in the pasta. 
   
5. Reheat and serve hot.   

140g risotto rice 
70g cooked asparagus, cut in one-inch pieces 
70g precooked shrimp 
4 Cups vegetable or chicken stock 
1/2 cup parmesan cheese 
2 tsp extra virgin olive oil 
1 tsp of chopped shallot 
1 1/2 tsp chopped parsley 
1 glass dry white wine 

1. In a pan, heat the extra virgin olive oil over a medium heat. 
2. Add the shallots and cook for two minutes. 
3. Add the asparagus, then cook for another minute.
4. Toss in the risotto rice, then toast lightly, stirring continuously for about 2 mins. 
5. Add the glass of wine, then continue to stir until almost all of the liquid has been absorbed. 
6. Next gradually add the stock, about 1/4 cup at a time, stirring constantly. This may take some time. When the risotto rice has absorbed all of the stock, add the shrimp and stir gently for 2 minutes. 
7. Once done, add the parsley and Parmesan cheese. Serve hot. 

Ingredients 

1 kg Octopus, cut and cleaned
3 Onions
2 Cloves garlic 
400g ripe red, tomatoes, fresh or tinned, chopped
1 glass red wine 
1/2 cup red vinegar 
1-2 cinnamon sticks 
black pepper to taste
salt to taste 
2 bay leaves 
2 tbsp olive oil 

Boil octopus with 1 cup water and vinegar for about 20 minutes. Keep 1 cup broth. Then drain and set aside. 

In a pan, saute onions, garlic until softened. Then add the octopus pieces, tomato, wine, cinnamon, bay leaves, broth. Simmer over low heat for about 30 minutes until sauce thickens. Serve with brown rice or whole grain bread and a fresh green salad. 

This is a great stand-by for using up any leftovers. Vary the vegetables according to what you have. Well seasoned, cold frittata is also an ideal dish to include in picnics and packed lunches. 

Preparation Time:   20 minutes 
Cooking:                      20 minutes 
Serves:                          2 

2 tbsp olive oil 
1 small red and 1 small yellow pepper, deseeded and sliced
1 small onion, chopped 
1 new potato, cooked and cubed 
50g feta or other cheese 
25g pitted black or green olives 
4 eggs, beaten
Seasoning

1. Add olive oil in a 20cm non-stick pan, then add the onion and peppers and cook gently for about 10 minutes until tender. Add the potato cubes and heat through.
2. Sprinkle over the cheese and olives, then pour over the beaten eggs. Continue cooking, without stirring over a low to medium heat for 2-3 minutes until the eggs are just firm in the centre. 
3. Meanwhile, preheat the grill to medium, place the frying pan under the grill (make sure the handle is not directly under the heat) and cook the frittata for a further 5 minutes until cooked on top. 
4. Cut the frittata into large wedges and sprinkle with freshly ground black pepper. Serve with a crisp green salad and vinaigrette dressing. 

417 calories per serving. Fibre 3g  Carb 14g, Fat 33g  Saturated Fat 9g,  Protein 18g  Salt 2.06g 

Orange Spice 
5 Carrots 
4 Stalks Celery
2 Cucumbers 
1 Clove Garlic 

Green Magic 
4 Stalks Celery 
2 Tomatoes 
2 Sprigs Cilantro 
1 Green Pepper 
1 Clove Garlic 

Liquid Detox 
5 Carrots 
4 Stalks Celery 
4-5 Spinach Leaves 
1/4 Head Cabbage 
3 Sprigs Dill
1 Lemon (no rind) 

Real V-8
4 Carrots 
3 Stalks Celery 
2 Tomatoes 
4-5 Leaves Spinach 
4-5 Leaves Kale or Swiss Chard 
3 Sprigs Dill 
1 Lemon (no rind) 
1 Clove Garlic 
1/2 tsp Cayenne Pepper 
2 tbsp Tamari / Soy sauce 

Green Calm 
85g Cup raw spinach chopped 
85g Celery 
85g Green peppers
30g Alfalfa sprouts / or any other sprouts 
60g Collard Greens 
60g Cucumber 

Mid-Day Pick-Me-Up
6 Carrots  
3 Stalks Celery
1/2 bunch parsley 
1-2 cm cube ginger 

Bronchial Dilator 
2 Tomatoes 
2 Celery Stalks
1 cup sprouts 
1 cup radish 
1/6 bunch parsley 
1 tsp tamari 
1/2 tsp Cayenne Pepper 

Rocket Fuel 
4 Carrots 
2 cups sprouts 
3 Celery Stalks 
2 Fistfuls fresh wheatgrass or 1 tbsp green powder  

This cooked vegetable relish can be served as a filling for sandwiches or as pasta sauce. Prepare it a couple of days in advance but do not eat straight from the fridge. 

Preparations:   15 minutes 
Cooking:             15 minutes 
Serves:                 4 

1 large aubergine (about 700g)
4 tbsp olive oil 
pinch of salt 
grated rind and juice of 1 lemon 
2 tbsp capers, rinsed 
12 pitted green olives, halved 
2 tbsp chopped fresh parsley 
2 tbsp extra virgin olive oil seasoning, 

1. Cut aubergine into 2.5cm cubes. Heat 4 tablespoons of olive oil in a large frying pan and cook the aubergine cubes for about 10 minutes, tossing regularly, until golden and softened. You may need to do this in two batches. Drain on kitchen paper and sprinkle with the salt. 

2. Place the aubergine cubes in a large serving bowl, toss with the remaining ingredients and season with black pepper. Serve with some warm, crusty whole grain bread. Best served at room temperature. 

​

Ingredients

2 Cups Wholewheat flour or gluten free flour for baking 
1 1/2 tsp baking soda 
1/2 tsp salt 
1 tsp turmeric 
1 tsp ground ginger 
1 lemon, zest and juiced 
3/4 Cup coconut sugar or 1/4 cup maple syrup or honey 
1 Cup non dairy milk 
1/3 Cup olive oil 
1 tbsp vanilla 
1 tbsp cider vinegar 
1 1/2 cups chopped mango or peaches or nectarines

Preheat oven to 205C. Mix all dry ingredients. Then mix wet ingredients, lemon, sugar, milk, oil, vanilla and apple cider vinegar. Fold in to wet. Do not over mix. Add in chopped fruit. Bake for 25 minutes. 

​ Can be eaten for Breakfast, Dessert or Snack. 

Prep Time 10 minutes Total Time 30 minutes Servings 12 muffins Calories 100 kcal

Ingredients

3 cups ground oats 
1 cup granulated sweetener of choice
4 tsp baking powder
1/4 tsp sea salt
1 tbsp cinnamon
1/2 cup unsweetened applesauce
1 1/2 cups milk of choice
1 1/2 cups blueberries

Instructions

1. Preheat the oven to 400 degrees Fahrenheit. Grease and line a 12 count muffin tin with muffin liners and set aside.

2. In a large mixing bowl, add all the dry ingredients and mix well. Add the wet ingredients, except for the blueberries, and mix until well combined. Fold in the blueberries.

3. Evenly distribute the muffin mixture amongst the 12 muffin liners and bake in the oven for 25-30 minutes, or until a skewer comes out clean.

4. Once cooked, remove from the oven and allow to cool in the muffin tin for 5 minutes, before transferring to a wire rack to cool completely.

Recipe Notes * You can sub out 2 tablespoons of the applesauce for a neutral oil of choice (olive oil or coconut oil).

Can keep in a co ntainer for 2 days at room temperature, however it is best to be kept refrigerated (for up to 5 days). They are freezer friendly too. 

Recipe Compliments: The Big Man's World