I just found your channel. Thank you for talking fast, being direct, and leaving out the inane chatter that can be hard for those of us who just want the information, not a life story to listen to.
I love sardines and my wife used to hate them. They way i prepped it is simply chop it along with finely chopped onion, cilantro and lime juice. Its soo good and my wife enjoyed it.
My favourite cottage cheese recipe is pancakes. I've been using this recipe for quite a while and can't remember where I got it so can't link it. Recipe: 100g (3.5oz) cottage cheese, 2 large eggs, 1 tbsp ground flaxseed. Beat ingredients together and leave for 10 mins to thicken. Fry spoonfuls in butter, turning when brown underneath. Keep the pancakes small or they will break when you turn them.
I make a greek salad with sardines and it is amazing. Feta, cucumber, tomatoes, artichokes, Kalamata olives and my homemade greek vinaigrette (olive oil, red wine vinegar, fresh garlic, oregano etc) it's so good. I don't mind the fishy flavor of sardines. I think they are amazing.
Heated cottage cheese (in the microwave) with speghetti sauce, spinach, mushrooms, olives, topped with mozarella tastes like lasagna soup. It's really good.
You can basically dissolve anchovies by sautéing them slowly in olive oil. Add garlic, tomatoes and herbs and you have sauce for spaghetti squash or eggplant.
Thank you so much for getting right to the point in your video. It is difficult to watch informational blogs when we are made to wade though 20 minutes of intro. I feel I learned more in a few minutes of one of yours and have subscribed and will now go back and watch every one. Again, thanks!
I was like you, Autumn, and hated the thought of eating sardines. I knew they were very healthy so I tried various ways to prepare them and my favourite (and tasty) method is to mash them in a bowl with mustard, hot sauce, and some chopped green onion. I actually love them now.
In Portugal they are ever present, and they eat them throughout the day. In groceries there are whole aisles devoted to canned sardines made every way.
I mix them in with tuna in a tuna salad. Can't taste te sardines or the tuna and it's pretty similar to what you described - mustard, mayo, pickle relish, olive oil, celery, green onion, salt & pepper to taste. I'll dump it on lettuce and tomato and it's almost like a dressing
I have lost over 100lbs but have been struggling to loose the last 20-30lbs. I joined your IF group and now have so much more information. As for sardines, I always have just eaten them straight out of the can, but like a little ACV on them as well. I grew up eating sardines. Thank you Autumn.
Looove canned sardines, Salmon, Tuna. Eat sardines and salmon from the can and usually mix tuna with Hummus to make a thick dip to eat with raw veggies.
Smoked kippered herring in spring water is much better than typical sardines in taste, and omega 3. I get mine from my home state of Maine, though Norway has some nice tasting herring. A 6.7 oz can has 60 grams of protein. Possibly the single best food you can get in a can.
Sardines and anchovies are great as nutritious flavour-boosters. Most people don't like them because they taste so strongly. When paired with stir-fried greens, they add a delicious umami pop that wakes up the veggies. Pretty much any dish that's spicy can also benefit from the balance of a hit of umami. Just chop them finely so no one gets a mouthful of fish. Works with pickled herring, too.
I am a huge fan of using both sardines and wild caught, canned salmon with 1 whole avocado, crumbled organic feta cheese, and walnuts seasoned with salt and pepper, ACV and EVOO.
This is incredible! I’m going to school for nutrition and you’re the first RUclipsr that I’ve seen that reflects exactly what I’m learning in school!! Thank you for your videos!
Im so glad you mentioned sardines! Im a huge fan of them and they are one of my favorite weight loss meals. I put them on top of rice cakes, in salads, or on rice.
I suggest mixing dry curd cottage cheese with your eggs. Either as a scramble or an egg salad. Adds a ton of protein and sone extra volume . Easy and fast
For sardines, sauté garlic and a little bit of onions and then sauté the sardines with it. You can also put a bit of tomato. Also season with salt and pepper. Very simple and yummy!
2. For years, I battled with unwanted weight gain. I just couldn't seem to lose those extra calories no matter how much I exercised. But I finally realized that it was my diet which is the main culprit because I was not consuming enough protein and fiber while constantly eating snacks that contained sugar and lots of palm oil which left me craving that for more. Then, I discovered a game-changer, Alpino Rolled Oats and it's peanut butter. This combo is a dream, it's packed with high protein to keep me feeling full and help me build muscle, plus tons of fiber to maintain my weight. But the best part is this is unbelievably delicious! No boring protein shakes or bland oatmeal for me. Alpino Oats and peanut butter satisfy my cravings without any added sugar. It's the perfect solution for anyone looking to lose weight without sacrificing taste.
i love sardines :) i cut them in super small peaces ,add one mashed avocado, a little bit of red onion, grated celery, grated radish and 2 tablespoons of siracha sauce. mix all this together and put it in a lettuce :) sometimes i put a dollop of greek yogurt on top. delicious :)
Autumn, When the food composition has most of its calories coming from fat, it's not a protein source but a fat source with some protein. Ie, eggs and sardines. These are off my tables. Eggs: fat 56%, protein 34% Sardines: 56%, 42% In addition, not all chicken cuts are equal. Leg cuts tend to be the fattiest, and if you eat the skin, fat becomes the predominant macro.
I steam one head of broccoli and then add a mixture of about 4 anchovies that were in olive oil, fresh lemon, salt, pepper and mix it up. Anchovies are a great flavor enhancer.
Sardines I will put mustard or sriracha on them. I also hide them in an omelette with garlic, onion and veggies; sometimes I throw some cheese in the middle and then melt a little on the outside.
I’m new to your channel and you make sense! I’m hoping you have more vids for protein options with no dairy, whey or soy and more veggie options. I have dairy and soy sensitivities and although I eat meat, some days I just can’t stomach it so I’m trying to find more protein options that aren’t meat in the days I just can’t seem to eat it.
Those sardines you were holding, I buy them at Costco all the time. I mix it in with olive oil mayo, let it sit in the fridge for a bit, and it tastes exactly like tuna fish!
Losing weight and having a new lifestyle are definitely doable going IF and adopting the nutrition you propose via your videos. It’s easy and simple. I am steadily losing the pounds and learning so much about myself, what works and what doesn’t. Eating more protein definitely works. I discovered amazing recipes through your newsletter-website and later in your publications/programs. I take something from each of your videos and carry on. I feel amazing. Thank you Autumn for this one and helping me achieve my wellness goals. 👍😘🇨🇦
Sardine recipes: 2 ways to eat sardine that I love: one is simply to mash sardines with any curry paste you like. It makes a spicy spread that tastes great on whole grain toast or crackers. The other is a sardine salad: I use smoked sardines, half an onion chopped then pickled in lemon juice for a bit, a large bunch of chopped parsley, lemon zest, black pepper, and a generous amount of sumac.
For sardines, caramelize thinly sliced red or white onion and minced garlic with olive oil, add 1-2 Tbsps tomato paste and sardines. Season with salt and black pepper and Chili flakes (opt).
5 years ago, I ended my 40 years of being a vegetarian (Best decision ever, especially BACON!). I fry my ground beef, eggs, salmon, onion, & garlic in bacon grease.
@ I have one recommendation and that is to ease into it. I started with Salmon as well. I recommend starting with just two or 3 ounces at a time. After so many years of being a vegetarian, your body needs to gradually get you studying meet again. Life is so much more interesting now that I am an omnivore.
Watching this while eating my blueberry vanilla “no-oat” meal that I got from you of course. I love it! I started making my own Greek yogurt too. I use my instapot and it really is super easy. Great content!
If you can get your hands on fresh sardines, opt for them. Grilled with olive oil, oregano, and lemon juice; I guarantee you it's delicious and it doesn't taste like canned or tinned ones.
Anchovies can be paired with cherry 🍒 tomatoes, stracciatella cheese ( or burrata, or mozzarella di bufala) topped with origano and olive oil ❤ you'll love it!
Drain the seed oil out of the sardines. Hest some olive oil, slice some onion and garlic, soften them, and add sardines. Bit of dill. Garnish with lemon.
Sardines: I toast Ezekiel bread then make a mayo and sriracha sauce, spread the sauce, lay down some aged white cheddar (I like the Kerrygold brand), then lay down my sardines (same fish you have in the video) I love this sandwich, so good.
Hi Autumn 🧡 Super useful as always. Can’t wait for your protein powder 🤗 My tip for anchovy: Zuchinni boat (vertical halved, seeds removed) fill that with mozzarella, tomato and anchovy > and then grill in the oven like bruschetta 🤩
I like tinned sardines in tomato sauce on toast. ( not keen on the oily one, they repeat on me) Toast 2 slices of good quality brown or sourdough bread. Spread the sardines on toast and add the zest of unwaxed lemon, dash of pepper and a touch of sriracha sauce. So delicious. I accompany the snack with some fresh salad.
Yummy Sardine recipe : for 1 person 1 can sardines in olive oil 1 clove garlic, finely sliced 1 red or yellow bell pepper Any type of destoned Olives (about 8) Cherry tomatoes (about 8) - Preheat oven to 180°C - meanwhile, cut pepper in half lengthways and deseed it - share the garlic, the olives, the tomatoes into each pepper-half, then share and squish the sardines into each half on top of the other ingredients. - pour the oil from the can over the two stuffed pepper halves - /!\ no need to season, there's enough salt in the sardines already /!\ - cook in the oven for 20 mins in a baking tray, or lasagne type dish Personally, when it comes out the oven, I cut up the whole lot up on my plate to help it cool down quicker as it's so delicious I can't wait!
I love sardines❤I mix it with black pepper cayenne pepper, onion,turmeric and ginger powder pinch of sea salt & lime juice to break my fast😋 If I have it for lunch I also add a tablespoon of mayo to it & put it on a slice of Ezekiel bread with lettuce 👌🏾
Because most anchovies are cured, they can be quite high in sodium. For example, a 2-ounce (45-gram) can of anchovies provides 72% of the DV for the mineral (2). Consuming too much sodium increases your risk of developing high blood pressure.
A simple quick lunch for me is a few sardines smashed and placed in a half of an avocado then topped with just a touch of sour cream. I also like to put sardines in my deviled eggs.
I eat sardines all the time . mix it with with Pico de gallo salsa ,, ( tomatoes. red onion cilantro serrano or jalapeno pepper lime juice, salt ) or steamed veggies over the sardines with theor own oil , or draine it and use your good olive oil. or with mustard and lemon juice over your favarite crackers or over jicama. I also make caesar salad dressing with anchovies , ( so good ). you can also saute the anchovies and onions and garlic and some veggies ( I think Italians do this and add it to their pasta . thank you for all this info .
My mom would saute onions in a tomato based sauce to serve sardines. I wasn't a fan. After listening to you talking about the health benefits of sardines, I started eating them again. I buy that same brand and eat them straight from the can and enjoy them.
The only way I’ve learnt to love sardines and believe me i have tried everything from making sardines fritters to slathering it in hot sauce to eating it with my Nose closed but nothing really worked. The answer is curry. I make kofta (meatball) curry which has fried onion paste, ginger garlic paste saute then add tomato puree and yogurt, curry spices and saute until you’re happy with the color and texture of your curry. Add your prepared meatballs (or don’t) and once its done use the curry to bury your Stinky sardines in it. For me the hangup Was the funk and it is almost completely gone with this method.
I love sardines! My Dad and my grandpa love them and would share them with me when I was little. It was a special treat to get to eat a silvery sardine on a cracker with a slice of tomato and some hot German mustard. I eat them like that today, put them on salads and also love to eat them with Chili Verde Doritos. That last one isn't super healthy, but it's a treat.
I was just remembering my childhood snack of sardines on buttered Saltine crackers, myself! My mom loved them so I did, too. I don’t really want to be eating Saltines these days, but I might try making some low carb crackers and manage it that way.
For salmon, marinate with minced fresh ginger, garlic, soy sauce, mirin, sesame oil, chicken powder pinch of sugar (opt) sit 30 minutes or over night. Best, cook on the grill. Air fryer, 400 F 10 minutes or pan fry both sides. Longer cooking time if thicker salmon.
Make the sardines with chopped tomatoes, union, cilantro, cucumber, mix all together like a salad and put on top of a tostada and enjoy with a little bit of lime and ground black pepper it's delicious
Sardines are awesome.. I make it with Indian spices.. I sauté some garlic and chilli peppers. Add the sardines and season them with salt, cumin powder, coriander powder, turmeric and Garam masala.. Garnish with coriander leaves if you’re feeling fancy.. it’s quick and delicious!
Get sardines that are lightly smoked packed in lemon and olive oil. Then graduate to the non-smoked versions. Dress them up with various combinations of mustard, lemon, hot sauce, mayo, etc. This is how I'm starting my journey to learn to love sardines anyway. I've managed to have a sardine salad several days now and it was not unpleasant. Maybe even good.
Here is a delicious sauce from sardines, anchovies and tomatoes, which I mix into my scrambled eggs in the morning. It has no fishy taste at all, but lots of omega 3 and protein. Here is the recipe: Put the contents of 1-2 tins of sardines and 1 small tin of anchovies, 1 onion, garlic and tinned tomatoes into a food processor. Blend everything for a few seconds. Then bring everything to the boil in a pan with a little olive oil. Add pepper, turmeric, herbs, capers and fennel seeds. Simmer everything for 20 minutes. Store in a preserving jar. In the morning, heat approx. 4 tablespoons in a frying pan, add 3-4 eggs and stir. Enjoy a healthy breakfast. Like this the sauce will last for several days. It also goes well with pasta.
I add my sardines in a rice spring roll wrap and add apples rice, and ,chopped veggies and coconut amino or tamari. It makes it fresh and easy fo eat Anchovies, i make a ceasar dressing and add it to salad.
For the sardines, I mash them with some grass fed butter and spread it on a slice of Ezekiel toast or whatever is your bread of choice. It's very filling.
Mash sardines with some plain mustard, Greek yogurt or sour cream, 3-4 shakes of curry powder, 1-2 shakes of cayenne, paprika, black pepper, salt, place mashed concoction between two slices of cauliflower thins from Outer Aisle, sliced cheese, dig in!
Thank you so very much for this list. I always look through the comments hoping someone listed everything so I don’t have to sit through the whole video. Short attention span.
Salomon has a balance of omega 3 and omega 6 and one way that’s good to make it is crush up plain pork skins and it makes a great tasting coating instead of using bread crumbs or panko and no carbs!
@@AutumnBates Can there be some sugar in full fat yogurt? I've looked in many stores (I'm from Canada) and it is almost impossible to find any full fat greek yogurt! Its always skimmed, low fat or even 0%fat.
A lot of people have already mentioned similar preparations, but for sardines I do onions, lemon juice, and capers. I use the same brand you showed. They are so convenient-already cooked, easy to pack up and take-sardines have been my standby for a while now. Life is busy-and although meal prepping and planning is key-I can’t do old animal protein 🤢, so I never prep my meats. Cooked veggies stay good for a while though, so that helps some.
Autumn, now that you have your little baby girl, I would love to learn about how you and she are faring with dairy while breast-feeding. I know many babies do not tolerate it well, and a lot of mamas need to cut out dairy during their breast-feeding months, at least early on. But it is such a wonderful source of nutrition, and protein! I’ll be looking out for your coming videos, hopefully discussing this topic!
My baby is 3 months and I had to cut all dairy. She would cry and cry every night because of her belly and having so much gas! She was also constantly constipated. Now without the dairy she is a healthy happy baby and doesn't have these problems anymore, just because of the dairy. I was devastating because I could no longer get extra protein from dairy, but it's worth everything to have my baby feel better now. It was literally night and day difference. From my understanding, Raw dairy will probably not cause this problem, but it's difficult to do raw dairy.
I either do sardines with mayo or cottage cheese, black pepper, onions and mush. OR I'll do it in a small frying pan with escallion, thyme, onion, scotch bonnet pepper. Quick and easy either way.
Certain time of the month my body craves iron rich and omega rich foods. Sardines in olive oil taste like chocolate! Mackerel! Bell peppers in quinoa! Yum!
I haven't had sardines in many many years but my favorite is sardines packed in mustard on a saltine cracker. I think anchovies mostly melt away when cooking with them - like in a puttanesca sauce.
One tip to get over the sardine cold sweat is to start w that same Season brand but go skinless and boneless. Sure it's less nutritious but still w 1700mg of Omega 3s. Just the fillets bring the taste closer to tuna. I go water packed so no concerns about the olive oil quality. Waldorf style salad helps with the taste (celery/green apple/walnuts w EVOO & ACV or lemon)
I love mixing full fat Greek yogurt, a little cottage cheese and flavored protein powder for dessert. I bet you could blend it and let it chill for a smooth texture. Great video!
Thank you so much Autumn for these types. I am trying to eat more on a protein diet and also I add some fats. It's definitely a life changing meal plan- helped with my digestion, my skin, sleep 💤😴 and also my lack of minerals/vitamins
I love sardines. You can take a pesto recipe and add sardines into it, or make a bruschetta with them. I like adding sun-dried tomatoes to the sardines, with parmesan, black pepper and garlic.
Living in Vermont we eat local pork, Grass fed meats Grass fed dairy and antibiotic free/anti growth hormone chicken. Autumn I love your channel. It's extremely important to replace commercial animal foods with Grass fed. Also Grass fed yogurt for best nutrition.
I do my skinless boneless sardines like tuna salad, not too much mayo, still chunky with pepper sauce (not hot sauce) for a little kick. I sometimes use the oil it comes in to make a quick salad dressing.
Love sadines in tomato sauce and a slice of toast! Probably don’t eat the toast if trying to lose weight but it’s so good! Anchovies in a salad are delicious too
@@AutumnBates Make a foil packet with salmon, Newmans Sesame Ginger dressing, and a little green onion. 425 degrees for 12 min. Serve with a steam bag of stir fry veggies. Yum!
I am a big salmon eater…but only fresh! It’s completely different (and better) than frozen. My favorite way to cook it is to brown both sides in butter on the stovetop, then transfer the pan to a 400 degree oven for 10 minutes. Done! I love it on the Radish & Persian Cucumber Slaw from Autumn’s Level Up Guide. Like with cottage cheese, good quality and freshness make a big difference! 😊
I love anchovies and sardines. But, admittedly, they are much more difficult for me to consume without eating white flour, crackers, or bread. So, I have found that I consume them less than I used to because of that fact. I also have a decent salad recipe that I do eat them with sometimes.
That’s my favorite sardines. So I sauté some garlic onion tomatoes then add the whole can of sardines and some s/p. Also a hot Thai chili hits the spot! Yum. I eat it with a side of rice or over toast.
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I just found your channel. Thank you for talking fast, being direct, and leaving out the inane chatter that can be hard for those of us who just want the information, not a life story to listen to.
Exactly how I feel. I love those who talk fast like me and get to the point.
I love sardines and my wife used to hate them. They way i prepped it is simply chop it along with finely chopped onion, cilantro and lime juice. Its soo good and my wife enjoyed it.
My favourite cottage cheese recipe is pancakes. I've been using this recipe for quite a while and can't remember where I got it so can't link it. Recipe: 100g (3.5oz) cottage cheese, 2 large eggs, 1 tbsp ground flaxseed. Beat ingredients together and leave for 10 mins to thicken. Fry spoonfuls in butter, turning when brown underneath. Keep the pancakes small or they will break when you turn them.
YES. I love cottage cheese pancakes! So light and delicious!
I use ricotta the texture is so much nicer
@@cynthiagilbreth1352how much ricotta do you use?
@@conwilcon967 I don't really measure, but for this amount, probably 1/2 cup.
Thanks for the ricotta tip…it’s impossible to find any cottage cheese without carageenan
I use sardines like you would in a tuna salad. Mayo, celery, garlic powder, salt, pepper and then I put that in a halved pepper. SO delicious.
Is tuna as good as sardines?
I make a greek salad with sardines and it is amazing. Feta, cucumber, tomatoes, artichokes, Kalamata olives and my homemade greek vinaigrette (olive oil, red wine vinegar, fresh garlic, oregano etc) it's so good. I don't mind the fishy flavor of sardines. I think they are amazing.
Ελλαδαρα 😃😃😃 η καλυτερη διατροφη τα καλυτερα προιοντα
And some caper.😊😊
Heated cottage cheese (in the microwave) with speghetti sauce, spinach, mushrooms, olives, topped with mozarella tastes like lasagna soup. It's really good.
You can basically dissolve anchovies by sautéing them slowly in olive oil. Add garlic, tomatoes and herbs and you have sauce for spaghetti squash or eggplant.
Thank you as this sounds very tasty
Thank you so much for getting right to the point in your video. It is difficult to watch informational blogs when we are made to wade though 20 minutes of intro. I feel I learned more in a few minutes of one of yours and have subscribed and will now go back and watch every one. Again, thanks!
I was like you, Autumn, and hated the thought of eating sardines. I knew they were very healthy so I tried various ways to prepare them and my favourite (and tasty) method is to mash them in a bowl with mustard, hot sauce, and some chopped green onion. I actually love them now.
In Portugal they are ever present, and they eat them throughout the day. In groceries there are whole aisles devoted to canned sardines made every way.
🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮
I mix them in with tuna in a tuna salad. Can't taste te sardines or the tuna and it's pretty similar to what you described - mustard, mayo, pickle relish, olive oil, celery, green onion, salt & pepper to taste. I'll dump it on lettuce and tomato and it's almost like a dressing
@@kalamity273great idea!
Fresh salmon tastes sooo much better! So if you're having a hard time liking it try getting it fresh not frozen and see if that helps 😊
My favorite way to eat cottage cheese (because usually I hate it) is with cucumber and everything bagel seasoning. OMG delish.
I have lost over 100lbs but have been struggling to loose the last 20-30lbs. I joined your IF group and now have so much more information. As for sardines, I always have just eaten them straight out of the can, but like a little ACV on them as well. I grew up eating sardines. Thank you Autumn.
Looove canned sardines, Salmon, Tuna. Eat sardines and salmon from the can and usually mix tuna with Hummus to make a thick dip to eat with raw veggies.
Wow, congrats Trish!!
What a great idea.I love many types vinagar..vinegar... including Ume vinagar.😊Thanks.
Smoked kippered herring in spring water is much better than typical sardines in taste, and omega 3. I get mine from my home state of Maine, though Norway has some nice tasting herring. A 6.7 oz can has 60 grams of protein. Possibly the single best food you can get in a can.
Sardines and anchovies are great as nutritious flavour-boosters. Most people don't like them because they taste so strongly. When paired with stir-fried greens, they add a delicious umami pop that wakes up the veggies. Pretty much any dish that's spicy can also benefit from the balance of a hit of umami. Just chop them finely so no one gets a mouthful of fish. Works with pickled herring, too.
Thanks!
I am a huge fan of using both sardines and wild caught, canned salmon with 1 whole avocado, crumbled organic feta cheese, and walnuts seasoned with salt and pepper, ACV and EVOO.
I eat all of that. Never thought about mixing it together. 😊
interesting, I'll have to test that out!
This is how I eat canned salmon and sardines too! I use EVOO + white wine vinegar and use enough of it to kind of cover up the taste of the sardines.
I wish you didn’t speak so fast 😊
@@ireneposti6813 you can go into the 'gear' icon in the lower right hand corner of the video and adjust the playback speed. It works great.
This is incredible! I’m going to school for nutrition and you’re the first RUclipsr that I’ve seen that reflects exactly what I’m learning in school!! Thank you for your videos!
Im so glad you mentioned sardines! Im a huge fan of them and they are one of my favorite weight loss meals. I put them on top of rice cakes, in salads, or on rice.
I suggest mixing dry curd cottage cheese with your eggs. Either as a scramble or an egg salad. Adds a ton of protein and sone extra volume . Easy and fast
For sardines, sauté garlic and a little bit of onions and then sauté the sardines with it. You can also put a bit of tomato. Also season with salt and pepper. Very simple and yummy!
2. For years, I battled with unwanted weight gain. I just couldn't seem to lose those extra
calories no matter how much I exercised.
But I finally realized that it was my diet which is the main culprit because I was not
consuming enough protein and fiber while constantly eating snacks that contained sugar and
lots of palm oil which left me craving that for more.
Then, I discovered a game-changer, Alpino Rolled Oats and it's peanut butter.
This combo is a dream, it's packed with high protein to keep me feeling full and help me
build muscle, plus tons of fiber to maintain my weight. But the best part is this is unbelievably
delicious! No boring protein shakes or bland oatmeal for me. Alpino Oats and peanut butter
satisfy my cravings without any added sugar. It's the perfect solution for anyone looking to
lose weight without sacrificing taste.
LOVE those sardines. Mix with baby arugula, onion, tomato, squeeze of lemon, salt and pepper 😋
i love sardines :) i cut them in super small peaces ,add one mashed avocado, a little bit of red onion, grated celery, grated radish and 2 tablespoons of siracha sauce. mix all this together and put it in a lettuce :) sometimes i put a dollop of greek yogurt on top. delicious :)
Autumn, When the food composition has most of its calories coming from fat, it's not a protein source but a fat source with some protein. Ie, eggs and sardines.
These are off my tables.
Eggs: fat 56%, protein 34%
Sardines: 56%, 42%
In addition, not all chicken cuts are equal. Leg cuts tend to be the fattiest, and if you eat the skin, fat becomes the predominant macro.
I steam one head of broccoli and then add a mixture of about 4 anchovies that were in olive oil, fresh lemon, salt, pepper and mix it up. Anchovies are a great flavor enhancer.
Sardines I will put mustard or sriracha on them. I also hide them in an omelette with garlic, onion and veggies; sometimes I throw some cheese in the middle and then melt a little on the outside.
I’m new to your channel and you make sense! I’m hoping you have more vids for protein options with no dairy, whey or soy and more veggie options. I have dairy and soy sensitivities and although I eat meat, some days I just can’t stomach it so I’m trying to find more protein options that aren’t meat in the days I just can’t seem to eat it.
Those sardines you were holding, I buy them at Costco all the time. I mix it in with olive oil mayo, let it sit in the fridge for a bit, and it tastes exactly like tuna fish!
I've never had sardines. Don't they still have bones in them?
@@BeckyMa9482 They're small enough where you can't tell or taste them
oh really! okay, because I like tuna so maybe this is a good option. Thanks for the recc!
@@BeckyMa9482 the bones are edible and are an excellent source of calcium.
sardines are soooo good! I mix them with dijon, s&p, coconut aminos and chilli flakes. chefs kiss!
Losing weight and having a new lifestyle are definitely doable going IF and adopting the nutrition you propose via your videos. It’s easy and simple. I am steadily losing the pounds and learning so much about myself, what works and what doesn’t. Eating more protein definitely works. I discovered amazing recipes through your newsletter-website and later in your publications/programs. I take something from each of your videos and carry on. I feel amazing. Thank you Autumn for this one and helping me achieve my wellness goals. 👍😘🇨🇦
I always love your posts, Guylaine! You're such an inspiration! Thanks for tuning in ❤️
Sardine recipes: 2 ways to eat sardine that I love: one is simply to mash sardines with any curry paste you like. It makes a spicy spread that tastes great on whole grain toast or crackers. The other is a sardine salad: I use smoked sardines, half an onion chopped then pickled in lemon juice for a bit, a large bunch of chopped parsley, lemon zest, black pepper, and a generous amount of sumac.
Do they have entrails & bones? Do you eat that?
You should look into Turkish eggs . Warm greek yogourt with garlic, you put on top a poach egg with spiced butter!
For sardines, caramelize thinly sliced red or white onion and minced garlic with olive oil, add 1-2 Tbsps tomato paste and sardines. Season with salt and black pepper and Chili flakes (opt).
5 years ago, I ended my 40 years of being a vegetarian (Best decision ever, especially BACON!). I fry my ground beef, eggs, salmon, onion, & garlic in bacon grease.
Woww thanks for this coment i’m about to end a 15 years vegetarian diet and planning to try salmon for the first time
@ I have one recommendation and that is to ease into it. I started with Salmon as well. I recommend starting with just two or 3 ounces at a time. After so many years of being a vegetarian, your body needs to gradually get you studying meet again. Life is so much more interesting now that I am an omnivore.
Watching this while eating my blueberry vanilla “no-oat” meal that I got from you of course. I love it! I started making my own Greek yogurt too. I use my instapot and it really is super easy. Great content!
YES! Homemade greek yogurt is such a game changer!
If you can get your hands on fresh sardines, opt for them. Grilled with olive oil, oregano, and lemon juice; I guarantee you it's delicious and it doesn't taste like canned or tinned ones.
Anchovies can be paired with cherry 🍒 tomatoes, stracciatella cheese ( or burrata, or mozzarella di bufala) topped with origano and olive oil ❤ you'll love it!
I make Caesar salad with anchovies, and use pork rinds as croutons- yum! Sardines are great out of the can/tin with your favorite hot sauce
Out of the van? I don't like the sound of that. :)
@@SenorJuan2023 haha - sorry about typo - should be can or tin
Drain the seed oil out of the sardines. Hest some olive oil, slice some onion and garlic, soften them, and add sardines. Bit of dill. Garnish with lemon.
Sardines: I toast Ezekiel bread then make a mayo and sriracha sauce, spread the sauce, lay down some aged white cheddar (I like the Kerrygold brand), then lay down my sardines (same fish you have in the video) I love this sandwich, so good.
Hi Autumn 🧡 Super useful as always. Can’t wait for your protein powder 🤗
My tip for anchovy: Zuchinni boat (vertical halved, seeds removed) fill that with mozzarella, tomato and anchovy > and then grill in the oven like bruschetta 🤩
oooookay that's super clever!!! I'm definitely going to test that out!! Thanks!
that sounds amazing!
I like tinned sardines in tomato sauce on toast. ( not keen on the oily one, they repeat on me) Toast 2 slices of good quality brown or sourdough bread. Spread the sardines on toast and add the zest of unwaxed lemon, dash of pepper and a touch of sriracha sauce. So delicious. I accompany the snack with some fresh salad.
Fry sardines in butter and add Slap Ya Moma seasoning. Delicious! I also dip these in mustard
Yummy Sardine recipe : for 1 person
1 can sardines in olive oil
1 clove garlic, finely sliced
1 red or yellow bell pepper
Any type of destoned Olives (about 8)
Cherry tomatoes (about 8)
- Preheat oven to 180°C
- meanwhile, cut pepper in half lengthways and deseed it
- share the garlic, the olives, the tomatoes into each pepper-half, then share and squish the sardines into each half on top of the other ingredients.
- pour the oil from the can over the two stuffed pepper halves
- /!\ no need to season, there's enough salt in the sardines already /!\
- cook in the oven for 20 mins in a baking tray, or lasagne type dish
Personally, when it comes out the oven, I cut up the whole lot up on my plate to help it cool down quicker as it's so delicious I can't wait!
I love sardines❤I mix it with black pepper cayenne pepper, onion,turmeric and ginger powder pinch of sea salt & lime juice to break my fast😋 If I have it for lunch I also add a tablespoon of mayo to it & put it on a slice of Ezekiel bread with lettuce 👌🏾
Because most anchovies are cured, they can be quite high in sodium. For example, a 2-ounce (45-gram) can of anchovies provides 72% of the DV for the mineral (2). Consuming too much sodium increases your risk of developing high blood pressure.
A simple quick lunch for me is a few sardines smashed and placed in a half of an avocado then topped with just a touch of sour cream. I also like to put sardines in my deviled eggs.
I eat sardines all the time . mix it with with Pico de gallo salsa ,, ( tomatoes. red onion cilantro serrano or jalapeno pepper lime juice, salt ) or steamed veggies over the sardines with theor own oil , or draine it and use your good olive oil. or with mustard and lemon juice over your favarite crackers or over jicama. I also make caesar salad dressing with anchovies , ( so good ). you can also saute the anchovies and onions and garlic and some veggies ( I think Italians do this and add it to their pasta . thank you for all this info .
My favorite recipe for sardines is something called "Sardines on Saltines"--and that's exactly the way I eat them. Love them for a quick/easy lunch.
Camp sardines 😊
My mom would saute onions in a tomato based sauce to serve sardines. I wasn't a fan. After listening to you talking about the health benefits of sardines, I started eating them again. I buy that same brand and eat them straight from the can and enjoy them.
The only way I’ve learnt to love sardines and believe me i have tried everything from making sardines fritters to slathering it in hot sauce to eating it with my Nose closed but nothing really worked. The answer is curry. I make kofta (meatball) curry which has fried onion paste, ginger garlic paste saute then add tomato puree and yogurt, curry spices and saute until you’re happy with the color and texture of your curry. Add your prepared meatballs (or don’t) and once its done use the curry to bury your
Stinky sardines in it. For me the hangup Was the funk and it is almost completely gone with this method.
I love sardines! My Dad and my grandpa love them and would share them with me when I was little. It was a special treat to get to eat a silvery sardine on a cracker with a slice of tomato and some hot German mustard. I eat them like that today, put them on salads and also love to eat them with Chili Verde Doritos. That last one isn't super healthy, but it's a treat.
I was just remembering my childhood snack of sardines on buttered Saltine crackers, myself! My mom loved them so I did, too.
I don’t really want to be eating Saltines these days, but I might try making some low carb crackers and manage it that way.
Great info. Thanks.
It’s especially helpful when you say how much protein there is in a certain amount of the protein source you are highlighting.
For salmon, marinate with minced fresh ginger, garlic, soy sauce, mirin, sesame oil, chicken powder pinch of sugar (opt) sit 30 minutes or over night. Best, cook on the grill. Air fryer, 400 F 10 minutes or pan fry both sides. Longer cooking time if thicker salmon.
Make the sardines with chopped tomatoes, union, cilantro, cucumber, mix all together like a salad and put on top of a tostada and enjoy with a little bit of lime and ground black pepper it's delicious
I am a 15 year old that weighs about 145 and work out regularly, but I was looking for some diet tips and this was really helpful thanks for the vid
Sardines are awesome.. I make it with Indian spices..
I sauté some garlic and chilli peppers. Add the sardines and season them with salt, cumin powder, coriander powder, turmeric and Garam masala.. Garnish with coriander leaves if you’re feeling fancy.. it’s quick and delicious!
Get sardines that are lightly smoked packed in lemon and olive oil. Then graduate to the non-smoked versions. Dress them up with various combinations of mustard, lemon, hot sauce, mayo, etc. This is how I'm starting my journey to learn to love sardines anyway. I've managed to have a sardine salad several days now and it was not unpleasant. Maybe even good.
Here is a delicious sauce from sardines, anchovies and tomatoes, which I mix into my scrambled eggs in the morning. It has no fishy taste at all, but lots of omega 3 and protein. Here is the recipe: Put the contents of 1-2 tins of sardines and 1 small tin of anchovies, 1 onion, garlic and tinned tomatoes into a food processor. Blend everything for a few seconds. Then bring everything to the boil in a pan with a little olive oil. Add pepper, turmeric, herbs, capers and fennel seeds. Simmer everything for 20 minutes. Store in a preserving jar. In the morning, heat approx. 4 tablespoons in a frying pan, add 3-4 eggs and stir. Enjoy a healthy breakfast. Like this the sauce will last for several days. It also goes well with pasta.
I add my sardines in a rice spring roll wrap and add apples rice, and ,chopped veggies and coconut amino or tamari. It makes it fresh and easy fo eat
Anchovies, i make a ceasar dressing and add it to salad.
For the sardines, I mash them with some grass fed butter and spread it on a slice of Ezekiel toast or whatever is your bread of choice. It's very filling.
I make sardines by adding chopped onion, tomatoes, pimentos or chilies, lime juice, salt and a bit of olive oil..it's really delicious !
Mash sardines with some plain mustard, Greek yogurt or sour cream, 3-4 shakes of curry powder, 1-2 shakes of cayenne, paprika, black pepper, salt, place mashed concoction between two slices of cauliflower thins from Outer Aisle, sliced cheese, dig in!
1. Eggs
2. Salmon
3. Whey protein
4. Beef
5. Chicken
6. Greek yoghurt
7. Plant-based protein (tempe or tofu)
8. Pork
9. Cottage cheese
10. Anchovies & sardines
Thank you
@@ellie1595 you’re welcome
Thank you so very much for this list. I always look through the comments hoping someone listed everything so I don’t have to sit through the whole video. Short attention span.
Me too. 😊 I like making a summary list because I’m forgetful, so this list is a convenient reminder without having to watch the entire video again.
@@ninasan1524Thank you for this list.
I sprinkle salt on my sardines and pan fry them in some bacon grease until crispy and then I dip them in mustard and hot sauce...yum!
Sautee Sardines in olive oil. Start with sauteeing onions and tomatoes in pan. Then add sardines salt and red peppers to taste.
Ideally with saltines for crunch. Was my favorite snack as a kid
Love that your freezer looks packed like mine! And the peanut butter on the lid…my husband is always annoyed at the pb on the Greek yogurt lid!
😂😂 just real life over here
I’ve just mixed plain Greek yogurt with vanilla protein powder into a paste. It was blinkin gorgeous! Like cake mixture.
Salomon has a balance of omega 3 and omega 6 and one way that’s good to make it is crush up plain pork skins and it makes a great tasting coating instead of using bread crumbs or panko and no carbs!
Your fridge door!!! 🤩
Also going full fat yogurt tastes amazing but truly still terrifies me from living through the 90's fat free movement.
Totally understand! There was a lot of fear mongering around fat for a long time!
@@AutumnBates Can there be some sugar in full fat yogurt? I've looked in many stores (I'm from Canada) and it is almost impossible to find any full fat greek yogurt! Its always skimmed, low fat or even 0%fat.
Yours may be the best clear and informative - at the just right level - videos I have come across😮
A lot of people have already mentioned similar preparations, but for sardines I do onions, lemon juice, and capers. I use the same brand you showed. They are so convenient-already cooked, easy to pack up and take-sardines have been my standby for a while now. Life is busy-and although meal prepping and planning is key-I can’t do old animal protein 🤢, so I never prep my meats. Cooked veggies stay good for a while though, so that helps some.
Autumn, now that you have your little baby girl, I would love to learn about how you and she are faring with dairy while breast-feeding. I know many babies do not tolerate it well, and a lot of mamas need to cut out dairy during their breast-feeding months, at least early on. But it is such a wonderful source of nutrition, and protein! I’ll be looking out for your coming videos, hopefully discussing this topic!
My baby is 3 months and I had to cut all dairy. She would cry and cry every night because of her belly and having so much gas! She was also constantly constipated. Now without the dairy she is a healthy happy baby and doesn't have these problems anymore, just because of the dairy. I was devastating because I could no longer get extra protein from dairy, but it's worth everything to have my baby feel better now. It was literally night and day difference. From my understanding, Raw dairy will probably not cause this problem, but it's difficult to do raw dairy.
I know people say never eat cheese with fish, but I like sardines with yellow mustard and Colby Jack slices. A little hot sauce makes it nice too.
I either do sardines with mayo or cottage cheese, black pepper, onions and mush. OR I'll do it in a small frying pan with escallion, thyme, onion, scotch bonnet pepper. Quick and easy either way.
Certain time of the month my body craves iron rich and omega rich foods. Sardines in olive oil taste like chocolate! Mackerel! Bell peppers in quinoa! Yum!
Those same sardines from Costco broken up and cooked in good tomato soup and they're so good Autumn!
I haven't had sardines in many many years but my favorite is sardines packed in mustard on a saltine cracker. I think anchovies mostly melt away when cooking with them - like in a puttanesca sauce.
One tip to get over the sardine cold sweat is to start w that same Season brand but go skinless and boneless. Sure it's less nutritious but still w 1700mg of Omega 3s. Just the fillets bring the taste closer to tuna. I go water packed so no concerns about the olive oil quality. Waldorf style salad helps with the taste (celery/green apple/walnuts w EVOO & ACV or lemon)
I love mixing full fat Greek yogurt, a little cottage cheese and flavored protein powder for dessert. I bet you could blend it and let it chill for a smooth texture. Great video!
Sardines! My favourite recipe as a student was savoury bread and butter pudding made with sardines spread on the bread.
Thank you so much Autumn for these types. I am trying to eat more on a protein diet and also I add some fats. It's definitely a life changing meal plan- helped with my digestion, my skin, sleep 💤😴 and also my lack of minerals/vitamins
Add the sardines to tuna salad. You can’t even tell it’s in there. Of course use homemade Mayo with avocado oil.
I have found putting old bay seafood hot sauce on the sardines I can eat them pretty easily. Just my thoughts thanks for the info.
I love sardines. You can take a pesto recipe and add sardines into it, or make a bruschetta with them. I like adding sun-dried tomatoes to the sardines, with parmesan, black pepper and garlic.
My mother fed us sardines when growing up so I love them. Didn’t realize it would be good for maintaining good weight.
Living in Vermont we eat local pork, Grass fed meats Grass fed dairy and antibiotic free/anti growth hormone chicken. Autumn I love your channel. It's extremely important to replace commercial animal foods with Grass fed. Also Grass fed yogurt for best nutrition.
i have eaten sardines and herring fillets in my scrambled eggs for years. morning, noon and night.
Sardines are great with just a squeeze of lemon and some freeze dried dill. Yum
I do my skinless boneless sardines like tuna salad, not too much mayo, still chunky with pepper sauce (not hot sauce) for a little kick. I sometimes use the oil it comes in to make a quick salad dressing.
I had no idea cottage cheese had protein in it😮. Yea!!! Thanks Autumn 🤗
Sardines and Eggs are my first meal of the day after IF. I make deviled eggs and mix the yolk with a bit of mayo and guacamole. 😍
I loveee sardines on some avocado slices on top of Ezekiel toast with Tajin seasoning !!! It’s sooo good
for sardines you stir some onions and peper until flavor release and then scramble it with an egg season of your preference ❤️
Love sadines in tomato sauce and a slice of toast! Probably don’t eat the toast if trying to lose weight but it’s so good! Anchovies in a salad are delicious too
Autumn, can you do a video showing the ways you’ve prepared salmon for people that haven’t acquired the taste for this great protein source. !
YES! Planning on a future video of this once I have the recipes down!
@@AutumnBates Make a foil packet with salmon, Newmans Sesame Ginger dressing, and a little green onion. 425 degrees for 12 min. Serve with a steam bag of stir fry veggies. Yum!
I am a big salmon eater…but only fresh! It’s completely different (and better) than frozen. My favorite way to cook it is to brown both sides in butter on the stovetop, then transfer the pan to a 400 degree oven for 10 minutes. Done! I love it on the Radish & Persian Cucumber Slaw from Autumn’s Level Up Guide. Like with cottage cheese, good quality and freshness make a big difference! 😊
LOVE making my own homemade greek yogurt, glad to hear you talk about it
I love anchovies and sardines. But, admittedly, they are much more difficult for me to consume without eating white flour, crackers, or bread. So, I have found that I consume them less than I used to because of that fact.
I also have a decent salad recipe that I do eat them with sometimes.
That’s my favorite sardines. So I sauté some garlic onion tomatoes then add the whole can of sardines and some s/p. Also a hot Thai chili hits the spot! Yum. I eat it with a side of rice or over toast.
I love Sardines. I usually eat them straight out of the can with a fork or put them on top of a salad.
Eat sardines on toasted Italian bread with good mustard, pickled red onion, and capers. Also olives are good.