Let's talk about anchovies.

I know the vast majority of you think anchovies are horrific. You hate them and think they are gross. They are to salty and have no redeeming value.

I'm just gonna say it, you're wrong. At least about the redeeming value part.

Anchovies, as well as sardines are on the short list of The Best Things You Can Eat

First and foremost because of the Omega 3's I could go on all day about the perks of Omega 3s but a quick list skipping the science lesson part Omega 3s are essential because:

• Our bodies can not create them, you must eat them to get them. 
• Your body needs them to function. Period.
• Reduce inflammation, significantly. This includes: Arthritis, stress, heart problems, asthma, stubborn fat...
• Reduce the risk of heart disease
• Lower cholesterol
• Reduce depression, boost effects of anti-depressants, reduce depressive symptoms of bi-polar disorder
• essential for good pre-natal health. If its essential for a developing baby, it is for you too.
• Reduce the symptoms of ADHD
• Improve memory and may protect against Alzheimer's and dementia
• And then there's this: May be a cure for cancer

These little guys also contain essential vitamins A,D, and E.

You don't get enough D just by walking around outside, you need to get it from your food, and this is where you get it from. Oily fatty fish! (it's sounds scary but it's good for you!) D is responsible for strong teeth and bones. You need E for your skin, and A is vision, bone growth, reproduction and cell division, regulates the immune system.

As far as minerals are concerned we've got, Selenium, Calcium, and Potassium.

You've heard of calcium and potassium, you know they are important and (I hope) know that a glass of milk is actually not a good source of them. Selenium in short prevent cell damage from free radicals. Those things that have been linked to most long term diseases like cancer and heart conditions. It also helps regulate the thyroid.

And finally:

Little fish contain less toxins than big fish. So you know tuna is good for you but packed with mercury and over fished. You know salmon is good for you but it has to be wild, that's expensive, can contain high levels of toxins, and it's over fished... Sardines, Mackerel, and Anchovies have high levels of Omega 3's and low levels of heavy metals, poisons, and toxins.


With all of that in mind today I'm going to give you two recipes one with anchovies and one with sardines.

Anchovy salad dressing:

6 anchovy fillets chopped
1 garlic clove minced
Juice of 1 lemon
Extra Virgin Olive Oil to taste. ( I use a little oil the anchovies are packed in and about 2 tbs EVOO

Mix together briskly and pour over salad. It's really good on a salad with bitter notes like endive and parsley. Add a soft boiled organic egg and you've got yourself a really delicious meal full of essential vitamins, minerals, Omega 3's. In short a super food salad.

This is not Cesar salad dressing full of cream, this is light and healthy. You don't need to add any salt it's in the little fishies!

Sardine Spread:

4 Sardine fillets (bone in skin on, go for it!)
2 Tbs organic mayo
Optional:
1 tbs lemon juice
1 tsp mustard ( I like stone ground deli mustard or horseradish mustard)
1 Tbs finely chopped parsley
1/2 tsp horseradish
you get the idea, add a little something that you like, you're eating it not me!

Spread on anything! I like it simple on brown rice cakes. It goes great with hard boiled eggs and toast. Toss it in egg salad, use it like an olive tapenade, use it with an olive tapenade! spread a little on a sandwich, spread it on bruschetta, dip your artichokes in it, the ideas are endless. Just think some salt would be good here and add this.

Ok, go have fun and give these little guys a chance you may be surprised just how awesome they are!