Guest recipe from our friend Michelle Pesce at hellopalate.com
In the realm of nutritional therapy, a well-stocked pantry is key to effortless meal prep and healthier outcomes. As a Nutritional Therapy Practitioner and Founder of Hello Palate, let's explore a few favorite pantry items and how they come together.
SARDINES: Packed with omega-3s, protein, and vital nutrients, sardines offer convenience and nourishment. They're perfect for quick and nutritious meals. Picture a vibrant sardine and caper salad, dressed with high phenolic olive oil, seasoned with sea salt and garlic. It's a tantalizing combination of healthy fats, protein, and nutrients that will support your well-being.
HIGH PHENOLIC OLIVE OIL: High phenolic olive oil is a pantry staple for its exceptional health benefits. It contains powerful antioxidants called phenols, which have been associated with reducing inflammation, protecting against chronic diseases, and promoting heart health. Using high phenolic olive oil in cooking and as a dressing adds a rich flavor profile while providing essential healthy fats. It's an excellent choice for those seeking to enhance the nutritional value of their meals.
GARLIC: Garlic is a go-to ingredient for adding both flavor and health benefits to dishes. It contains sulfur compounds that have antimicrobial and immune-boosting properties. Garlic is known for its potential to support cardiovascular health, regulate blood pressure, and reduce cholesterol levels. As a nutritional therapist, I love using garlic in my recipes to enhance taste while supporting overall well-being.
SEA SALTS: Sea salts are an essential component of a nutritional therapist's pantry. Unlike highly processed table salt, sea salts retain trace minerals that are beneficial for the body. They provide flavor and texture to dishes while offering a more natural alternative to conventional salt. By choosing a variety of sea salts, I can customize the taste and enhance the nutrient profile of my meals.
CAPERS: Capers are small but mighty flavor bombs that bring a unique tangy taste to dishes. Besides their culinary value, capers offer health benefits too. They are rich in antioxidants and contain beneficial compounds that may support liver health, aid digestion, and provide anti-inflammatory effects. Adding capers to my recipes adds a burst of flavor while contributing to a nutrient-dense meal.
With these pantry staples on hand, I can create meals that are not only delicious but also nourishing. Today, I'll prepare a sardine and caper salad dressed with high phenolic olive oil and seasoned with sea salt and garlic. It's a perfect combination of healthy fats, protein, and nutrients that will support my clients' well-being.
So, stock your pantry wisely and savor the rewards of easy meal prep and healthier outcomes.
In the realm of nutritional therapy, a well-stocked pantry is essential to effortless meal prep and healthier outcomes, Hi I’m Michelle from Hello Palate and these are a few of my favorite items like sardines, high phenolic olive oil, garlic, sea salts, and capers. Combine them and savor a vibrant sardine salad and elevate your well-being with these pantry powerhouses.
Your tastebuds and health will thank you!
Ingredients
2 tablespoons of kyoord high-phenolic olive oil
1 teaspoon grated lemon zest
Juice of 1 lemon
1 teaspoon Dijon mustard
1 tablespoon rinsed capers
1 tablespoon chopped fresh scallion
1 tablespoon chopped fresh oregano
2 finely diced stalks celery
Two 4.4-oz cans olive-oil-packed (drained) sardines
Coarse salt and freshly ground black pepper
Lettuce that can hold shape (such as radicchio, romaine, or iceberg lettuce)
For the Classic French Aioli Dressing:
2 egg yolks
4 cloves of garlic, minced
1/2 teaspoon sea salt
1 teaspoon Dijon mustard
1 Whole Lemon, juiced (optional, for flavor and acidity)
1 cup kyoord high-phenolic olive oil
Directions
Food Processor Method for Aioli Dressing:
For a quicker and smoother aioli, you can use a food processor. In the bowl of the food processor, combine the egg yolks, minced garlic, sea salt, and Dijon mustard. Pulse a few times until the ingredients are well combined.
With the food processor running, slowly drizzle the olive oil through the feed tube in a thin, steady stream. Continue processing until the aioli is creamy and fully emulsified.
Optional: Add a squeeze of lemon juice and adjust the seasoning if needed. Pulse again to combine.
Hand Method for Aioli Dressing:
If you prefer a more traditional approach, you can make the aioli by hand using a fork. In a medium-sized bowl, whisk together the egg yolks, minced garlic, sea salt, and Dijon mustard until well combined.
While continuously whisking, slowly drizzle the olive oil into the bowl. Start with a few drops at a time and gradually increase to a thin stream. Whisk vigorously to encourage emulsification.
Continue whisking until the aioli reaches a thick and creamy consistency. This process might take some time, but the result will be worth it.
Optional: Add a squeeze of lemon juice and adjust the seasoning if needed. Whisk again to combine.
For the Sardine Salad Mixture
In a small bowl, whisk together Kyoord extra-virgin olive oil, grated lemon zest, lemon juice, and Dijon mustard until the mixture is well combined. This forms the base of your zesty dressing.
Fold in the finely diced stalks of celery. This will add a satisfying crunch and a subtle earthy flavor to the salad.
Gently remove the sardine fillets from the cans, allowing any excess oil to drain off. Using a fork, break up the fillets into small chunks or desired texture as pictured in photo.
Gently fold the sardines into the dressing mixture, ensuring they are coated with the flavors.
Arrange leaves of your chosen lettuce (radicchio, romaine, or iceberg) on individual serving plates or a large platter. These leaves will serve as the vessel for your salad.
Carefully place the sardine salad on top of the lettuce leaves, distributing them evenly. Drizzle the Aioli dressing over the sardines, allowing it to cascade onto the lettuce.
For a finishing touch, sprinkle extra chopped fresh dill over the top of the salad. This adds a touch of vibrant color and a final burst of herbaceous flavor.
Serve the Sardine Salad immediately, allowing each person to enjoy the combination of textures and flavors. The lettuce leaves can be used to wrap the sardines and dressing, creating a delightful and nutritious bite.
Recipe Note
Feel free to adjust the seasoning and ingredient quantities according to your taste preferences. I hope you and your guest enjoy the harmonious medley of flavors and the nutritious goodness of this Sardine Salad.
Why we recommend "kyoord High-Phenolic Olive Oil"
With a robust flavor, herbaceous notes and signature peppery aftertaste, our kyoord high-phenolic olive oil is a great choice for everyday cooking, baking, drizzling, dipping, and savoring.
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