Saturday, April 4, 2015

Nourish book review and Preview recipe

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I am so excited to be reviewing Meatified's latest book,  Nourish - the Paleo healing cookbook.

The perfectly chosen title of this book, "Nourish" by Rachael aka. Meatified shows us healing with food is a tasty and exciting road. Rachael includes the 411 of Paleo Autoimmune Protocol (AIP) which makes this book great for someone starting the journey or for a seasoned AIPer looking for more recipe ideas to add to their meal planning.

I love the Make a menu section as it lays "themed sample menus" like "Indian feast" and "BBQ & Fixins" for your next party planning. You can think less and cook more with the menus all planned out for you.


I still remember when my dad introduced me to canned sardines, I was fascinated by how many fish can be packed into a small tin can. The ones I first tried were in a tomato sauce and it was love at first bite. I think what really sold me was when dad told me, " you can eat the bones."

When I received Nourish (affiliate link ) I was warmed  to see there is a recipe that fits in my current salad kick with my childhood favorite fishies. All these years, I have been eating sardines cold, it wasn't until last year that I learned how to pan fry or broil them to give these convenient and nutrient dense fish bites a different appeal.  The key to enjoying sardines is to pair is with a nice tart dressing. Rachael uses tartness of lime juice and peppery arugula to make this salad a satisfying and flavorful meal. If you are still hesitant about sardines, maybe you should try it and see for yourself.

Preview recipe.

Pan-Fried Sardines
with Lime, Cilantro and Mint

Sardines get a bad rap – they seem so much more intimidating compared to mild canned fish like tuna. But don’t be scared! Remember, fat is flavor! While sardines might seem a little “fishier” than you’re used to, they are nowhere near as strong-tasting as you might think. In fact, they’re beautifully rich and “meaty” tasting and one of my favorite convenience foods these days! It’s so easy to fancy up a can of good-quality fish in just a few minutes and nothing says nutrient-dense like these delicious whole little fishies. Pop open a can and top off your daily omega-3s with ease! This recipe counters the richness of the fish with plenty of lime juice and fresh herbs, making a tasty warm salad that pairs perfectly with peppery arugula.

Serves 4

2 limes
1 tbsp (15 ml) coconut or avocado oil
4 cloves garlic, minced
4 (3.75 [106 g]) cans of Brisling sardines in olive oil, drained
¼ cup (10 g) fresh cilantro leaves, chopped
¼ cup (10 g) fresh mint leaves, chopped
1 ½ tbsp. (14 g) salted capers
4 cups (100 g) arugula
½ oz (15 g) crushed pork rinds

WARM: Zest and juice the limes, reserving both the zest and the juice for later. Heat the oil in a skillet over low-medium heat. Add the garlic and cook until softened and fragrant, about a minute. Pour in the lime juice and cook until it bubbles and reduces a little, about a minute. Add the drained sardines to the pan and stir them through the oil to coat. Cook until the sardines are warmed through, another 2-3 minutes.

TOSS: Remove the pan from the heat and add the lime zest, cilantro, mint and capers, tossing to combine. Divide the arugula between plates and top the leaves with the pan-fried sardines. Sprinkle the crushed pork rinds on top and serve immediately!

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