menopause diet blog

Time for a Change

Day 41: Sardines Superfood

on July 17, 2013

I hadn’t really planned supper tonight (yes I know, likely reason to abandon diet) but I opened the cupboard and a tin of Portuguese Sardines caught my attention. I had half the tin with a green salad, tomatoes, cucumber, cold steamed broccoli leftovers and beetroot – quick, easy, delicious, healthy and ticks all my diet rules.

portuguese sardines

Sardines are a definite addition to my superfood list… here’s why – apart from being a versatile, healthy store cupboard ingredient

Heart Health – rich source of Omega 3, EPA and DHA

Bone Health – good source of vitamin D, phosphorus and Vitamin B12, calcuim and selenium

Energy and muscle building – good source of protein

Buy ones packed in olive oil or simply grilled. Try to avoid ones in brine due to high sodium levels

Food Diary Day 41

Breakfast: menopause muesli -see breakfast recipe page

Lunch: Peppered mackerel, green salad, ready made quinoa salad, beetroot, cucumber, green salad – same as yesterday – you don’t need to reinvent the wheel!

Dinner: Sardines, green salad, tomatoes, cucumber, beetroot and cold steamed broccoli leftovers & avocado, drizzled with lemon infused olive oil and balsamic vinegar

sardine salad

Snacks & Drinks: herbal tea, 4 squares dark chocolate


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