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In the Kitchen with Vital Choice

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Two Tasty Sardine Spreads

We have two Sardine spread ideas today… one bears a Mediterranean accent, and another, adapted from Dr. Andrew Weil, offers a Scandinavian spin.

Sardines rank among the richest sources of omega-3 fatty acids (1,200 mg per 4-3/8 oz can), and offer ample amounts of calcium (400 mg per 4-3/8 oz can) and vitamin D (290 IU per 4-3/8 oz can).

We went all the way to Portugal to find our succulent Sardines, picked and packed by a family that's been at it for more than a century. For Vital Choice, they custom-pack Sardines harvested when levels of fat, omega-3s and flavor reach their seasonal peak.

If you enjoy a bit of heat, use our Spicy Sardines, packed with a single red chili pepper.

Sardines and Watercress on Toast
Adapted from BBC Good Food magazine, November 2004.

Serves 1

1 slice whole grain or pumpernickel bread
Garlic clove, halved
Ripe tomato, thinly sliced
1 can (4
3/8 oz) Vital Choice Portuguese Sardines
Handful of organic watercress or wild arugula (rocket)
Splash of balsamic vinegar

  • Lightly toast the bread. Rub the cut side of the garlic over the surface of the toast and arrange the tomato slices on top.

  • Add seasoning as desired. (Our Organic Salmon Marinade Mix would go well with this spread.)

  • Break up the sardines with a fork and arrange on top. Pile on the watercress and drizzle with balsamic vinegar.

Scandinavian Sardine Spread

This Scandinavian-style spread from Andrew Weil, M.D. ( is delicious on dense, thin-sliced pumpernickel bread or whole grain crackers.

Serves 1
12 teaspoons Dijon mustard
1 tablespoon onion, finely chopped
1/2 teaspoon fresh lemon juice

  • Drain the fish and mash them with a fork in a bowl together with the mustard.

  • Add the onion and lemon juice and stir.

  • Spread on whole grain bread, brown pumpernickel bread, or whole grain crackers.

Copyright 2004 Weil Lifestyle, LLC

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