Sardine Ranch Salad

*Chef's Note: When consumed regularly (about 3 times per week), sardines are reportedly a great source of Omega-3 fatty acids and Vitamin D3. They are preferred to larger fish like salmon, tuna, tilapia and mackerel, due both to their lack of genetic tampering and their lower levels of mercury.


what's in it:

2 can sardines (approx 4.5oz of the highest quality sardines you can find; Vital Choice or Wild Planet is fine)
1 clove garlic, shredded
2 tsp dill, chopped
2 tsp parsley, chopped
1 tsp lemon basil, chopped (optional)
1 medium golden beet
1 daikon radish
1 sm head purple cabbage
+ Sea Salt


what to do about it:

Prepare the beet, radish and cabbage by cutting them into short matchsticks (about 1 inch long, but very thin - julienne style). Steam on stove-top or by steamer for 15 minutes or to desired consistency.

While vegetables are steaming, place sardines (bones, skins and all) in a separate, flat skillet. If the sardines were not packed in olive oil, add a little olive oil to the pan. Sprinkle with chopped dill and parsley (and lemon basil, if you have it). Sautee on low heat for about 5 minutes, or until slightly browned on both sides. Remove from heat and place in a wide, flat dish. Using a potato masher or small fork, mash sardines until they look like something you'd feed your cat. (Don't feed it to your cat.)

Combine sardines and veggies into one dish. Stir until well blended. Salt to taste. Cool in fridge if desired, or enjoy immediately. Serve on its own or with organic flax seed crackers and raw cheese.

Makes about 2 quarts (4 servings).