Spaghetti Sardines: A healthy and tasty recipe

If you want something healthy to put on the family table, why not try Sardines Spaghetti? Kids love spaghetti but instead of fixing it up with meatballs and hotdogs, use sardines. It’s healthier and quite yummy, too. My wife, Dr. Liza Ong, made this recipe. Here’s how to do it.

Ingredients:

1 teaspoon of cooking oil (olive oil or corn oil)

2 cloves of garlic

1 medium-sized onion

1 bottled sardines or 2 small canned sardines in tomato sauce

150 cc or 1 packet of additional tomato sauce

1 medium pack of spaghetti noodles

Procedure:

Boil the spaghetti noodles, then drain and set aside after cooking. Don’t overcook the spaghetti. Put some cooking oil in the frying pan. Saute the garlic and onions. Add and cook the sardines for around five to seven minutes. You can mash the sardines into smaller pieces. Add 150 cc of extra tomato sauce. It will make the dish juicier and healthier. After a few minutes, add the cooked spaghetti noodles to the pan and gently mix them. Serve warm.

Health benefits of sardines

Most people who have tasted sardines spaghetti are quite surprised that it tastes so good. Sardines are unbelievably healthy, too, since they contain vitamins and minerals proven to benefit the heart, memory, skin, and joints. Here’s why sardines are good for you:

• Omega-3 fatty acids. Sardines are rich in healthy omega-3 fats, which help increase the good cholesterol and prevent heart attack and stroke. Omega-3 also nourishes the skin and prevents wrinkle formation.

• Coenzyme Q10. Sardines have high levels of Coenzyme Q10, a powerful antioxidant that helps strengthen the immune system.

• Calcium. The calcium in sardines keeps your bones strong and healthy. If you exercise regularly, this can help strengthen your bones and prevent osteoporosis. Three ounces (one serving) of sardines give as much calcium as a glass of milk, especially if you eat the soft edible fish bones.

• Vitamin D. Sardines are one of the few food sources that contain vitamin D — in fact, thrice your daily requirement. This vitamin works to help the body absorb calcium in food and promotes bone growth.

• Vitamin B12 (cobalamin) and vitamin B3 (niacin):. The B vitamins are very important for a healthy nervous system, which includes the peripheral nerves, spinal cord, and brain. Adequate intake of vitamin B12 helps boost energy and produce normal blood cells.

• Selenium. Sardines are a good source of the mineral selenium, a powerful antioxidant. Some studies have linked selenium intake to a lower risk for cancer.

• Iron and phosphorus. Three ounces of sardines contain 20% of our daily iron needs. Iron is needed for red blood cell production and good for people who are anemic. Moreover, sardines contain phosphorus, a mineral that helps the kidney excrete waste products. Phosphorus is also needed for normal teeth and bones.

• For weight control. For overweight people, one advantage of sardines is that it is low in calories. Plus sardines are rich in protein, which can be used by those on a high-protein, low-carbohydrate diet. Getting your protein from fish is much healthier than eating pork and beef.

• Safe to eat because sardines are low in mercury. Because of our polluted waters, certain kinds of fish may contain varying amounts of mercury. Mercury is a poison that is harmful to the brain, nerves, kidneys, eyes, and other organs. The US Food and Drug Administration has certified that sardines contain one of the lowest levels of mercury in seafood.

Spaghetti is healthier than rice

Although spaghetti and white rice are both carbohydrates, one of them raises the blood sugar at a faster rate than the other. According to nutrition experts, white rice is classified as having a “high glycemic index,” which means your blood sugar may shoot up after eating rice. On the other hand, spaghetti is classified as “low to medium glycemic index,” which means it will release its nutrient to the body more slowly. Spaghetti noodles should be cooked firm or al dente. Overcooked and soggy spaghetti will have its starches broken down (gelatinized) and will have the same effect as white rice.

Spaghetti Sardines can be eaten by most people. Just a reminder though: Sardines contain purines, which should be limited in patients with gout or chronic kidney disease.