So, as some of you will know that follow me on Twitter or Facebook, I have been reading Grain Brain by Dr Perlmutter.
I won’t go into it too much here because once I finish it I will provide you will a full review.
However, in the book, Dr Perlmutter outlines the scientific evidence for a grain-free, carbohydrate-free, sugar-free; but high-fat diet in preventing and/or curing many neurological disorders…from depression to ADHD.
There is a fascinating chapter outlining why gluten is such a problem, which amongst all the negative stories you hear about coeliac disease, makes a welcome change!
Anyway, continuing on my quest to find foods that the kids will eat that are high in calcium, rich in protein, tasty and cheap; whilst being dairy and gluten-free, I decided to make up a recipe using sardines…great brain-food!
I have had a tin in my cupboard to test out in a recipe for about a year…never quite plucking up the courage to do so!
Then one Saturday a friend of ours mentioned some recipes in the Guardian by Hugh Fernley Whittingstall and raved about sardines with worcester sauce, chilli and not much else.
I thought it was time I rose to the challenge, and having had success with a simple sardine pate (mashed up sardines with worcester sauce, chilli, mayo and lemon juice), I decided to experiment with a main dish.
I am happy to report that these went down a storm! In fact I think my daughter polished off 4 or 5 and would happily have had more. Little did she know that there was even cabbage lurking in them!
Tasty, cheap sardine bites
- 2 tins sardines in oil - don't worry about the bones, they are soft and add calcium - trust me!
- 2 leaves savoy cabbage - kale or spring greens
- 2 spring onions
- 1 clove garlic
- 1 tbsp frozen peas - defrosted - or any veg of your choice
- 1 tbsp frozen sweetcorn - defrosted - or any veg of your choice
- 1 tbsp chopped dill
- 1 medium free-range egg
- 1 tbsp lime juice
- 2 tbsp sesame seeds
- Sprinkle chilli powder
- Dash of Tiger Tiger worcester sauce - many are not gluten-free
- Black pepper to taste
- If you have a food processor then place all the ingredients into the bowl with the chopping attachment and process until it is smooth. If you don't have a food processor, use a hand-held chopper and chop the vegetables individually adding them to a bowl once done. Add the beaten egg and remaining ingredients and mix well.
- Remove a walnut-sized piece of mixture and roll into a ball, flattening it with your hand slightly to make a small burger-type shape. Place on a greased baking tray and continue until all the mixture is used up. Don't worry the mixture is quite sticky!
- Place the sardine 'bites' into a pre-heated oven at 200 degrees C, 180 degree fan, for 15-20 minutes or until golden.
- Serve with your choice of vegetables and my home-made tartare sauce (1 tbsp mayonnaise, 1 tsp chopped dill, handful washed and chopped capers, 1 spring onion white finely chopped, and a squeeze of lemon). I don't include the recipe because it was 'rejected' by the kids...despite the adults loving it!
Mega @ Ready to Eat Sardines says
Great recipe of yours, this sounds new and I have never seen this kind of recipe. Thank you for sharing this one, I will try it soon.
Vicki Montague says
If you like the look of this one then you will probably like my recent savoury muffins…they contain sardines too. As does my super charged bubble and squeak!
Just to confirm, your degrees are Celsius, correct?
The Free From Fairy says
Hi Liz. Yes, I am sorry if I didn’t specify that. Hope you enjoy them!