The Best Sardine Bowl with Kimchi + Benefits of Sardines ~ Especially for Runners

I have to admit, I never in my wildest dreams did I think I would be a fan of Sardines😳. They certainly don’t look that appetizing. Lets explore why you need to think about giving this oily fish a chance.

What are they?

Sardines are small, oily fish that are packed with nutrients and have a unique, savory flavor. Despite their reputation as a humble and somewhat overlooked seafood, sardines are a true superfood that can offer a host of health benefits.

Why I and many other runners love them…

Sardines are a great source of nutrition for everyone, but runners especially love how they can benefit their performance and they’re over all health. Some of the benefits of sardines for runners include:

1. High in Omega-3 Fatty Acids: Sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve cardiovascular health. For runners, this can help reduce muscle soreness and improve recovery time.
2. Rich in Protein: Sardines are a good source of protein, which is essential for muscle repair and growth. This can help runners recover faster and build stronger muscles.
3. Loaded with Vitamins and Minerals: Sardines are packed with vitamins and minerals, including vitamin B12, vitamin D, calcium, and selenium, all of which are important for bone health and muscle function.
4. Low in Mercury: Sardines are a low-mercury fish, making them a safer choice for frequent consumption than some other types of seafood. This is important for runners who may be concerned about the potential health risks associated with consuming high levels of mercury.
5. Convenient and Portable: Sardines are easy to prepare and can be eaten straight out of the can, making them a convenient and portable snack for runners on the go.

Overall, incorporating sardines into a runner’s diet can provide a range of benefits for their performance, recovery, and overall health.

This sardine bowl is a nutrient-dense and delicious meal that can be enjoyed for lunch or dinner. It’s also a great way to incorporate more sustainable seafood into your diet while reaping the many health benefits of sardines.

Now that we’ve covered the benefits of sardines, let’s dive into a delicious sardine bowl recipe that is both nutritious and easy to make.

SARDINE BOWL WITH KIMCHI AND A RUNNY EGG

Ingredients:

• 1 cup cooked quinoa, white sushi rice, sprouted rice, or farro
• 1 can of sardines in olive oil
• 1/2 avocado, sliced
• 2 tablespoons diced red onion
• 2 tablespoons diced cucumber
• small handful chopped fresh cilantro
• 1/4 cup kimchi
• Runny egg
• 1/4 cup edamame
• Sirachi sauce to taste
• seaweed crisps
• coconut aminos
• 1 to 2 tablespoons crumbled feta cheese (optional)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Directions:

1. Cook grain of choice according to package instructions and set aside.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
3. Assemble the bowl by placing the cooked rice or whatever you decide to use in the bottom of your bowI. I like to use left over cooked than cooled sushi rice which is a wonderful resistant carb.
4. Next work in your sardines and seaweed crisps. Followed by all other toppings of choice. Some of my faves are listed in above ~ avocado slices, red onion, cucumber, cilantro, coconut aminos, kimchi, and feta cheese.
5. Drizzle the dressing over the top of the bowl and serve immediately.

Team sardine?

How often to you build healthy bowls?

For me it’s weekly!

Do you have a favorite way to prepare sardines if you are a fan?