My go-to is a nice bowl of lentils and either tomato pilchards or sardines in olive oil

After bragging about Starting A One Big-Ass Salad-A-Day (OBASAD) Diet For The Rest Of July, I bailed. I will start in a couple days. I needed to really rock some work so I was sandbagged at home and I indulged in my favorite "not a salad, street taco, burger, or burrito" meal: sardines and lentils. 

The recipe is simple:

1. Choose one: brown lentils, green lentils, red lentils, yellow lentils, or black beluga lentils
2. Three or four cups of water per measured cup of lentils
3. Will result in around 2.5 cups of cooked lentils
4. Put it on the stove, bring it to a boil, reduce to simmer, and wait 10-30 minutes, depending on the variety of lentils
5. Choose sardines: I usually get Goya pilchards in tomato or spicy tomato sauce or a can of Seasons sardines in olive oil
6. While the lentils cool, add straight-from-tin sardines to a bowl
7. Optionally, add salt, pepper, cayenne, paprika, and butter
8. When cooked to your liking, drain and add to bowl
9. Eat as much as you want. 
10. Refrigerates like a champ

If you've been avoiding fish because you're concerned about mercury, you can eat sardines with no worries. Since sardines eat plankton, their mercury content is very low.

Enjoy! I know I do. Your tum tum and your regularity will thank you, too. I prefer lentils over beans because they can be whipped up in a pot of water on the range in only 10-30 minutes. I will also enjoy some split peas instead of lentils because split peas are so quick as well and I love British Mushy Peas and split peas remind me of it.

Plus, both lentils and sardines are on the list of the healthiest foods in the world!

A Deep Dive into Lentils and Sardines: The Ultimate Healthy Combo

Macros, Nutrition, and Health Benefits

1. Lentils:

   • Macros (per 100g cooked): ~116 calories, 9g protein, 20g carbs, 0.4g fat, 8g fiber.
   • Nutritional Benefits:
     • High in plant-based protein, making them a great choice for vegetarians and omnivores alike.
     • Rich in iron, folate, and magnesium, supporting red blood cell production and heart health.
     • Packed with soluble fiber, which improves gut health by feeding beneficial bacteria and reducing cholesterol levels.
   • Gut Health: Their prebiotic fiber promotes a healthy microbiome, enhancing digestion and regularity.

2. Sardines:

   • Macros (per 100g in oil): ~208 calories, 25g protein, 0g carbs, 11g fat (mostly healthy fats).
   • Nutritional Benefits:
     • Rich in omega-3 fatty acids, which reduce inflammation and support brain and cardiovascular health.
     • High in calcium (especially if you eat the bones), vitamin D, and selenium.
     • Low in mercury, as sardines are small fish that feed on plankton, making them a safer seafood choice.
   • Gut Health: Omega-3s help reduce inflammation in the gut, supporting overall digestive health.

Historical and Cultural Context

• Lentils: Among the first crops domesticated, lentils date back over 9,000 years in regions like the Middle East, India, and Mediterranean countries. They are a staple in dishes like Indian dal, Middle Eastern mujaddara, and European soups.
• Sardines: Named after Sardinia, where they were once abundant, sardines have been a Mediterranean staple for centuries. In Portugal and Spain, grilled sardines are a celebrated tradition, while tinned sardines are a pantry staple in many European countries.

Who Eats This Meal?

• Globally Popular Groups:
  • Mediterranean Diet Followers: Known for their focus on heart-healthy, nutrient-dense foods.
  • Budget-conscious individuals: Lentils and sardines are affordable yet highly nutritious.
  • Fitness Enthusiasts: This combo is protein-rich and perfect for muscle repair and growth.
  • Environmentally Conscious Eaters: Both foods are sustainable options—lentils have a low carbon footprint, and sardines are abundant and eco-friendly seafood.

Why Americans Overlook Them

• Tinned Fish Stigma: Many Americans associate canned fish with low-quality food or "fishy" smells, unlike Europeans who embrace it as a delicacy.
• Lentil Misconceptions: In the U.S., lentils are often seen as bland or "health food," unlike in other cultures where they’re seasoned creatively and celebrated.

Improving Taste and Variations

1. Spices & Herbs to Elevate Flavor:

   • Spices: Cumin, turmeric, smoked paprika, garam masala, cayenne, chili flakes.
   • Herbs: Fresh parsley, cilantro, dill, or thyme.
   • Umami Boosters: A splash of soy sauce, fish sauce, or miso paste for depth.

2. Additions:

   • Vegetables: Sautéed onions, garlic, tomatoes, or spinach.
   • Healthy Fats: A drizzle of extra virgin olive oil or a dollop of yogurt.
   • Crunch Factor: Toasted almonds, pumpkin seeds, or croutons.

3. Creative Combos:

   • Mediterranean-Inspired: Add sun-dried tomatoes, capers, olives, and feta.
   • Indian-Inspired: Use lentils with garam masala, ginger, and garlic, paired with plain sardines.
   • East Asian-Inspired: Toss with soy sauce, sesame oil, ginger, and scallions.

Lentil Varieties

• Brown Lentils: Earthy flavor, hold shape well; great for soups and stews.
• Green Lentils: Firm texture, peppery flavor; perfect for salads.
• Red Lentils: Sweet, soft, and quick-cooking; ideal for purees and curries.
• Yellow Lentils: Milder than red, common in Indian dal.
• Black Beluga Lentils: Tiny and firm, with a slightly nutty flavor; great in salads.

Sardine Variations

• Oil-Packed: Richer flavor; olive oil is the healthiest choice.
• Water-Packed: Lighter and lower in calories.
• Tomato Sauce: Tangy and ready-to-eat without extra seasoning.
• Flavored Sardines: Options like mustard, hot sauce, or lemon for a quick, seasoned meal.

Health and Practical Benefits

1. Longevity Foods: Both lentils and sardines are staples in Blue Zones (regions with the longest-lived people).
2. Sustainability:
   • Lentils: Fix nitrogen in soil, reducing the need for fertilizers.
   • Sardines: A sustainable fish choice, with minimal environmental impact.
3. Budget-Friendly: Cost-effective without sacrificing nutrition.

Making Lentils and Sardines a Meal Prep Staple

• Cook lentils in bulk: Store in the fridge for up to 5 days or freeze portions.
• Versatility: Use lentils in salads, soups, or as a side; sardines can top crackers, salads, or be mashed into spreads.
• Pairing Suggestions:
  • Add lentils and sardines to a bed of greens for a hearty salad.
  • Combine with roasted vegetables for a complete meal.

Recommended Brands

1. Lentils:
   • Bob’s Red Mill (organic options).
   • Palouse Brand (sustainably grown).
2. Sardines:
   • King Oscar (high-quality, BPA-free cans).
   • Wild Planet (sustainably sourced).
   • Goya (affordable and flavorful).

This simple, nutrient-dense combo of lentils and sardines offers a versatile, healthy, and eco-friendly meal that can be endlessly customized. It's a powerhouse of flavor, nutrition, and sustainability!

What the Hell Are Sardines (and WTF Are Pilchards)?

Sardines:
Sardines are small, oily fish that belong to the herring family (Clupeidae). These fish are typically no more than 6–12 inches long and are named after the Mediterranean island of Sardinia, where they were once abundant. Sardines are a sustainable seafood option, as they reproduce quickly and are caught in large quantities without depleting fish stocks. They’re typically sold tinned, preserved in olive oil, water, or sauces, which helps retain their flavor and nutrients.

• Nutrition Highlights:
  • High in omega-3 fatty acids, which support brain and heart health.
  • Rich in calcium (especially when consumed with their tiny, soft bones).
  • Contain significant levels of vitamin D, protein, and selenium.

Pilchards:
Pilchards and sardines are essentially the same fish species. The term "pilchard" generally refers to sardines that are slightly larger or older. In some regions (e.g., Europe), "pilchard" is the preferred term, while "sardine" is more common in the U.S. and elsewhere. Canned pilchards are often packed in tomato sauce or spiced marinades, making them flavorful and ready to eat.

• Flavor Profile: Pilchards tend to have a richer, meatier taste compared to smaller sardines.

Why Americans Hate Sardines:
Sardines are often stigmatized in the U.S. as "cheap" or "smelly," thanks to their bold aroma and oiliness. However, in Europe, Asia, and Africa, they are a beloved pantry staple. Proper preparation and pairing (e.g., with fresh herbs, bread, or lentils) can transform sardines into a gourmet experience.

What the Hell Are Lentils?

Lentils:
Lentils (Lens culinaris) are edible legumes that have been cultivated for thousands of years. They are small, lens-shaped seeds that grow in pods, and they come in a variety of colors and types, each with a unique texture and flavor.

• A Quick History:
  Lentils were first domesticated in the Near East around 8,000–9,000 years ago. They’re a cornerstone of diets in South Asia, the Middle East, and parts of Europe. From hearty Indian dals to Middle Eastern stews and Mediterranean salads, lentils have proven themselves as one of the most versatile ingredients in global cuisine.

• Types of Lentils:

  • Brown Lentils: Earthy flavor; the most common variety in the U.S.
  • Green Lentils: Firm and peppery, great for salads or side dishes.
  • Red/Yellow Lentils: Soft and sweet, used in soups, purees, and curries.
  • Black (Beluga) Lentils: Small and nutty, often used in upscale recipes.
  • Puy Lentils (French Green Lentils): A specialty variety known for their firm texture and earthy taste.

Why Lentils Are Amazing:

• Nutritional Powerhouse: Packed with protein, fiber, iron, and folate.
• Sustainable Crop: Lentils enrich soil by fixing nitrogen, making them eco-friendly to grow.
• Quick-Cooking: Unlike beans, lentils don’t require soaking and cook in as little as 10–30 minutes.

Why Lentils Are Underrated in the U.S.:
While lentils are a staple in many parts of the world, Americans often overlook them in favor of other protein sources like beans or meat. Their plain appearance and mild flavor can be a turn-off, but when seasoned well (think cumin, paprika, or garlic), lentils shine as the centerpiece of any meal.

What Makes Sardines and Lentils a Perfect Pair?

Both sardines and lentils are nutrient-dense, affordable, and sustainable. Together, they form a complete protein source, rich in essential vitamins and minerals, while being versatile enough to customize with any flavor profile. It’s time to embrace these unsung heroes of the pantry and give them the spotlight they deserve!

Copyright: annyart

FAQ (Frequently Asked Questions)

1. What is the main focus of Chris Abraham's blog?

• Chris Abraham's blog appears to focus on personal interests, recipes, and experiences, such as his preferred simple meal involving lentils and sardines, as well as other lifestyle topics.

2. What is Chris Abraham's go-to meal?

• Chris Abraham's favorite go-to meal includes a bowl of lentils paired with tomato pilchards or sardines in olive oil, seasoned with salt, pepper, hot sauce, paprika, and cayenne.

3. Can you provide a simple recipe for preparing lentils and sardines as mentioned in the blog?

• Yes, the recipe involves cooking lentils in water and then adding canned sardines. You may choose from various types of lentils and add seasonings like salt, pepper, cayenne, and paprika. This dish can be stored and refrigerated for later consumption.

4. Are there any health benefits to the meal of sardines and lentils?

• Yes, this meal is rich in nutrients and low in mercury. Lentils provide fiber and protein, while sardines are high in omega-3 fatty acids and other vital nutrients, making it a very healthy choice.

5. Why does Chris prefer lentils over beans?

• Chris prefers lentils because they cook quickly, typically within 10-30 minutes, and he enjoys their texture and taste compared to beans.

6. What alternatives does Chris suggest to lentils?

• Chris also enjoys split peas, particularly because they remind him of British mushy peas and cook quickly, similar to lentils.

Glossary

Accessibility

• Refers to the design of products, devices, services, or environments for people who experience disabilities, ensuring they can use them effectively.

SEO (Search Engine Optimization)

• The practice of increasing the quantity and quality of traffic to your website through organic search engine results.

OBASAD (One Big-Ass Salad-A-Day)

• A diet plan mentioned in the blog where the individual commits to eating a large salad every day for a specific period.

Pilchards

• A term often used for small sardines packed in cans, typically in tomato sauce or olive oil.

Cayenne

• A hot chili pepper used to flavor dishes; it is generally powdered and can range from moderately hot to very hot.

Tum tum

• A colloquial term referring to the stomach, used here to indicate the health benefits of the meal for digestion.

Mercury Content

• Refers to the amount of mercury found in seafood, which can be a health concern. Sardines are noted for having low mercury levels.

Goya

• A brand name mentioned in the context of purchasing pilchards, known for its variety of canned goods, including sardines in different sauces.