My Favorite Paleo Recipes:
Easy, Nutrient-dense Salad

Alvin H. Danenberg, DDS Nutritional Periodontist
November 1, 2017

 

 

Easy, Nutrient-dense SaladI tell all my patients that a healthy plate of food is made up of more that 50% non-starchy vegetables; less than 25% healthy animal protein with its healthy fat, and less than 25% nuts, seeds, small starchy vegetable, and/or healthy fruit. Here is a perfect meal that is easy to prepare, colorful, and very healthy.

 

Easy, Nutrient-dense Salad

Ingredients:

  • Mustard greens, chopped
  • Sardines, bone-in and skin-on
  • Avocado, sliced
  • Sauerkraut, live culture
  • Pomegranate arils
  • Pumpkin seeds and almonds, raw and soaked overnight
  • Olive oil
  • Kelp granules (I use Maine Coast Sea Seasonings’ Organic Kelp Granules)
  • Sea salt and pepper to taste

 

Preparation:

  • Put in bowl and enjoy! How easy is that?

 

 

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My Favorite Paleo Recipes:
Sardines for Sardine-Haters

evolution rSardines are so healthy. One 4.375-ounce can of wild caught sardines with skin and bones contains about 310mg of EPA and 685mg of DHA omega-3 fatty acids. Also, a can contains ample amounts of vitamins B12 and D as well as selenium and coenzyme Q10. Ounce for ounce sardines contain more calcium and phosphorus than milk, more iron than spinach, more potassium than bananas, and as much protein as steak. But, most of my contemporaries say they don’t eat sardines. Here is a simple way to serve sardines. Many sardine-haters would agree they aren’t so bad when served this way. Try it. Who knows, you may become a sardine-lover.
 
In the picture, I have used cashews and thawed black cherries.
sardines
 
 
 
 
 
PALEO SARDINES FOR SARDINE-HATERS
 
Ingredients:
 
1 4.375-ounce can of wild caught pacific sardines with skin and bones (ex. Wild Planet, which is BPA free. They also package white anchovies, which have 4 times the amount of EPA that is in its can of sardines.)
 
1 large bell pepper, cut in half with seeds removed
 
1/2 fresh lime
 
About 1/4 cup of fresh or thawed fruit (ex: blueberries, dark cherries, or strawberries)
 
About 1/4 cup chopped nuts (ex: cashews, pistachios, almonds, or macadamia)
 
Sprinkle of kelp granules for taste as well as trace minerals (ex: Maine Coast Sea Seasonings)
 
Salt and pepper to taste
 
Preparation:

  • Place both halves of a bell pepper on a plate
  • Open the sardine can and drain liquid
  • Place sardines into the open cavity of each pepper
  • Squeeze fresh lime juice over sardines
  • Top with fruit and nuts
  • Sprinkle with kelp granules
  • Add salt and pepper to taste
  • Eat with your fingers or with knife and fork (more dainty)