Put That Peanut Butter Away!
Grown up fast food that can be an appetizer or
pull together a meal
Like you, we are busy, busy women. With appetites. We prefer to eat well and we like what we eat to taste good with a glass of red wine, although we are willing to compromise for champagne.
Fast food doesn’t have to be merely convenient; it can be not only quick but also healthy. Even if you work hard/ play hard and come home feed-me-NOW hungry, it can be surprisingly easy to pull together a great meal based on small plates of simple-preparation, good-for-you food.
#74: Very good with a glass of wine
One of our favorites is something we’ve lovingly dubbed Smash appearing as #74 in a New York Times article by Mark Bittman. His Summer Express: 101 Simple Meals Ready in 10 Minutes or Less is designed to speak directly to the heart of anybody who really hates spending money on over-priced, mediocre food just because it’s “to go.”
A very hip little fish
Sardines are the main ingredient in Smash. Yes, we’re serious. It’s a lot like tuna except it’s groovier – it’s lower in mercury and it’s not overfished. Here’s how you make it:
1 tin of sardines, drained (water or oil packed)
Red onion, finely diced
Mustard, to taste (1tsp – 1tbsp)
Instructions: Smash up the sardines with the chopped red onion and mustard.
How to eat
Put Smash on:
- Your favorite cracker (we love sesame rice crackers)
- Tortilla chips
- Focaccia or sliced baguette
- Toasted pita
- Nothing! Just eat it with a fork as a salade composée by adding cherry tomatoes, oil cured olives, and lightly steamed green beans or red pepper sticks.
Build a whole meal
We mostly eat Smash as an appetizer. If we come home too tired to cook, we often create a meal around it:
- On any of the above accompanying a tossed green salad or bowl of soup
- as a side dish to a bowl of pasta tossed with olive oil, sea salt and pecorino cheese
-plated with any grain and any vegetable: polenta & broccoli, rice and beets, quinoa and kale…
- as one of several items on a Meze Plate
- made into a sandwich with tomatoes and lettuce, served with a glass of pinot noir
Sardines: ocean friendly, heart healthy, bone building
A 4-oz tin of sardines has 16 grams of protein, 25% of your daily requirement of calcium and 8% of your daily requirement of iron.
The Mayo Clinic lists sardines, high in Omega 3 and a source of selenium, as one of the top five heart protective cholesterol lowering foods. Sardines are also on the Mayo Clinic’s list of osteoporosis prevention foods.
And thank you for caring about sustainable fishing. Sardines are a Best Choice on the Monterey Bay Aquarium ocean-friendly recommended seafood list. For more on eating sustainably and healthy from the sea, download Fish Fact Cards.
More Mark Bittman!
A few summers ago, we first encountered Mark Bittman in his column, The Minimalist. It was love at first sight. Here are links to our favorites:
We may publish any content, comments or ideas sent to us.
Name may be withheld by request.
© 2011, The Magazine of Yoga, LLC.