Dr. Kracker says, "Go Fish!"
The Dr. admits to eating less than the recommended amounts of fish. Living inland, just-caught, truly fresh fish was never an available option to me. And, apart from my concern about the distance between the ocean and my home, I have very real worries about both sustainable populations of fish and the pollutants the larger species absorb, which would eventually be absorbed by me and the family were those larger species of fish served at my table. So when it came to essential Omega 3 fatty acids, I’ve always relied on flaxseeds, fresh veggies, and grass-fed beef raised in nearby Elgin, Texas as my best sources.
Nevertheless, every health related newsletter I pick up seems to emphasize the importance of the long-chain Omega 3’s in helping to lower cholesterol and improve heart health. Flaxseeds and other seeds contain short chain fatty acids that can be converted by the body into long chain fatty acids, but these vegetarian sources of Omega 3’s aren’t the most effective or efficient way to get this essential nutrient into your system. In fact, it takes approximately 10 units of flax Omega 3 to make the equivalent of 1 longer chain unit of fish Omega 3. (The ratio of conversion of grass-fed red meat Omega 3 into the equivalent of fish Omega 3 is currently under study by a number of nutritionists, and I have not yet seen any conclusive findings.)
The cholesterol-reducing, heart-healthy impact of these fish-based Omega 3’s has been well established. Now, in the last issue of the University of California, Berkeley Wellness Letter (Volume 24, Issue 4), I read that inflammation is being more closely looked at as a cause of heart disease. And guess what? The fish-based Omega 3’s are effective in reducing inflammation.
As you may already know, I like to have as much fun as the next person, and am willing to take a risk here and there to do so. But one thing I don’t take risks with is the health of my heart. So, after careful consideration (because resolutions should not be made lightly), I’ve decided to eat more fish in 2008. The same issue of the Wellness Newsletter mentioned canned sardines as a great way to bring Omega 3’s into the diet, which perfectly addresses my concerns about freshness, sustainable fishing, and pollution absorption.
But how do they taste? After all, food isn’t medicine, and shouldn’t taste like it.
Well, like most other foods, when sardines are treated well and thoughtfully, they taste great. And I’ve become so inspired by the health benefits and culinary potential of canned sardines (as well as canned mackerel and salmon) that I’ve embarked on a quest to gather recipes and for fish spreads and pates to serve with Dr. Kracker’s whole grains and whole seeds. From casual snacks to appetizers and light meals, our robust, hearty Dr. Kracker flatbreads and crackers are the perfect complement to the strong, oil-rich flavor of these delicious and healthful little fish.
So here are a few to start the chain of “Long-Chain-Omega-3-Rich Sardine Spreads And Pates,” tested and tweaked by me. Enjoy!
Sardine & Bean Spread
from The Complete Idiot’s Guide to 5-10 Minute Appetizers1 can sardines (3.75 oz) in water or olive oil, drained
1 15.5 ounce can of cooked cannellini beans
1/4 cup chopped fresh parsley
4 tbsp fresh lemon juice (almost 1 lemon)
2 tbsp olive oil
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp hot sauceBlend all ingredients in a food processor or blender until smooth, then chill for at least 2 hours. Spread on your favorite Dr. Kracker.
Notes: The original recipe called for chick peas, but I like the smoother flavor of the cannellini beans, which, according to a recent study in the Journal of Nutrition, have been shown to have cholesterol-lowering qualities.
Mediterranean Sardine Spread
also from The Complete Idiot’s Guide to 5-10 Minute Appetizers1 can sardines (3.75 oz) in oil or water, drained
1 cup cream cheese (I used the reduced fat)
1/2 cup (about 4 oz) of sun dried tomatoes, oil packed, drained
1/2 cup pitted (about 4 oz, pitted Kalamata olives)
3 tbsp fresh lemon juice
1/4 cup chopped fresh parsley.Roughly chop the sun-dried tomatoes, then blend with all other ingredients in a food processor until smooth.
Notes: The original recipe called for olive oil, but I found there was enough oil in the sun-dried tomatoes to create a smooth spread. If you like a richer texture, add a tablespoon or two of olive oil to taste.
With the wealth of resources available on the internet (just googling “sardine spread” worked for me), you can easily find dozens of recipes that include a wide variety of other ingredients. I’ll continue researching and testing these spreads, and I promise (New Year’s Resolution #2) to follow up with another entry very soon. (I’m also curious to experiment with canned salmon and mackerel). Stay tuned, stay well, and have a healthy 2008!
