The Age-Well Project

Change the way you age

Get our posts direct to your inbox

  • About The Age-Well Project
  • Blog
  • Contact
  • EVENTS
  • Press

WHY EATING WELL NEEDN’T COST A FORTUNE – SARDINE AND WATERCRESS PÂTÉ

October 27, 2014 4 Comments

sardine-watercress-pate

As I stood in line at a supermarket checkout recently, I overheard a young couple in front of me querying the cost of their weekly shop.  The checkout lady confirmed her till was working properly and she hadn’t put any items through twice.  Then the young woman’s face crumpled.  “We were just trying to be healthy for once,” she wailed, as her partner, stony-faced, handed over his credit card.

Research just out from Cambridge University shows how eating healthily can triple your shopping bill.  Apparently healthy eating now averages £7.49 per one thousand calories, compared to £2.50 for one thousand unhealthy calories.  That’s a big difference.

This probably comes as no surprise.  We all know that chia seeds, wild salmon and coconut oil don’t come cheap.  But, here at Kale & Cocoa, we loath the idea that healthy food is only for the well-heeled. With diet-related illness now costing the Health Service £5.8 billion (yes, billion), we all have a vested interest in seeking out and sharing our secret thrifty superfoods.  So here are some of mine: oats (try our porridge pancakes), frozen berries (try our immune-enhancing smoothie), hedgerow blackberries (try our blackberry muffins), onions and leeks (try our leek and black bean soup), lentils and other pulses, tinned tomatoes, carrots, frozen peas (try our pea and bean salad), cabbage, broccoli and other greens, mushrooms, (check out our faro, mushroom and watercress salad) and eggs (here’s our frittata).

But my all-time price-busting superfood?  Tinned sardines! My larder contains stacks of them.  Not the fancy ones in beautiful tins (although sometimes I splash out on those too) but the cheap and cheerful own-brand sardines in brine or olive oil.  Average price? 40p per tin!   These nutritional powerhouses are nothing less than “health food in a can.” They’re high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper, selenium and manganese as well as a full complement of B vitamins. Don’t buy the filleted sardines – you need the bones!

In spite of their impressive vitamin and mineral content, tinned sardines are rather dull – not to mention strong-smelling and visually unattractive. But smash them with some good butter, a few capers, a little mustard and a squirt of lemon, spread it on some wholemeal toast –and, hey presto, you have an easy, hugely-nutritious, quick lunch.

To ensure I get my full complement of vitamins and minerals, I sometimes add a bunch of watercress (the world’s healthiest vegetable) as in the recipe below.  And even better, two of my four children like this pâté! I’m working on the other two (sign up so you don’t miss my upcoming post on dealing with picky-eating kids.)

SARDINE AND WATERCRESS PÂTÉ /DIP (Serves 4 as a starter)

This works just as well without the watercress and you can add more anchovies or capers if you prefer (I love anchovies so I sometimes double the quantity). And if you want it to be less fishy, add more butter.  In other words, play around until you find your ideal flavour.

  • 2 tins sardines in extra virgin olive oil (or use sardines in brine but add 4 tbsp olive oil)
  • 4 tinned anchovies
  • 80 g butter
  • 1 tbsp capers
  • 2 cloves garlic, peeled (optional but adds prebiotics)
  • Zest and juice of half a lemon
  • 40 g watercress, stalks and all
  • 1 tsp mustard

Put all the ingredients into the food processor and blend until smooth. Decorate with lemon zest and chopped watercress.  Serve with warm wholemeal toast. Cheap, cheerful – and delicious!

Annabel

  • Meal Types: On The Go
  • Conditions: Bones, Brain and Dementia, Cancer, Diabetes, Eyes, Gut, Heart, Heart disease, Immunity, Joints and Arthritis
  • Ingredients: Sardines, Watercress
« BUSTING COLDS AND BOOSTING IMMUNITY
HEALTHY HALLOWEEN: PUMPKIN AND POMEGRANATE HUMMUS »

Comments

  1. Camilla says

    February 24, 2015 at 8:12 pm

    I haven’t had a sardine for years, well not out of a can, but this recipe sounds awesome so I think I might be tempted back! Thank you for entering #creditcrunchmunch.

    Reply
    • Annabel Abbs says

      February 25, 2015 at 6:48 pm

      Thanks Camilla – let us know how you get on. I’m obsessed with tinned sardines and tinned wild salmon – they’re cheap, readily available, sustainable and generally under-rated!

      Reply
      • charlie says

        April 27, 2015 at 8:27 pm

        Sorry sweets, not cheap in US, Fl. We try to keep a stock of 10 cans of sardines & the same w/Anchovies. I don’t count Anchovies, when it’s open, in it goes. Say nothing and no one will question.
        PS. never heard of a Sardine filet.

        Reply
        • Annabel Abbs says

          April 28, 2015 at 5:39 pm

          That’s very interesting! They are almost the cheapest fish you can buy in Europe…I’m sorry to say! Sardine fillets are more expensive and have no bones. But it’s the bones you need… I often do the same with the anchovies too. Thanks for stopping by and for your comment.

          Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Email
  • Facebook
  • Instagram
  • Twitter

Welcome to The Age-Well Project

Welcome to The Age-Well Project!
Here you’ll find easy changes for a longer, happier life. We’ve immersed ourselves in the science of longevity and distilled the research to make it work in our everyday lives. You can change the way you age: here’s how.

Coming Soon – The Age-Well Project Book

The Age-Well Project Book Cover

Our book, The Age-Well Project, will be published by Piatkus in May 2019. You can pre-order on Amazon

Favourite Posts

WHY I’VE THROWN OUT ALL MY BEAUTY PRODUCTS (nearly…)

WHY I’VE THROWN OUT ALL MY BEAUTY PRODUCTS (nearly…)

HOW PLANTING A TREE COULD SAVE YOUR LIFE

HOW PLANTING A TREE COULD SAVE YOUR LIFE

WHO’S RESPONSIBLE FOR OUR HEALTH?

WHO’S RESPONSIBLE FOR OUR HEALTH?

WHY ALZHEIMER’S IS A WOMEN’S ISSUE

WHY ALZHEIMER’S IS A WOMEN’S ISSUE

HOW HAVING A DOG CHANGED MY LIFE

HOW HAVING A DOG CHANGED MY LIFE

GREEN SPACE IS GOOD FOR YOUR HEALTH

GREEN SPACE IS GOOD FOR YOUR HEALTH

IS ALCOHOL GOOD FOR YOU? GINGER KOMBUCHA

IS ALCOHOL GOOD FOR YOU? GINGER KOMBUCHA

MEAT-FREE WEEK AND THE BEST VEGAN BLACK BEAN CHILLI

MEAT-FREE WEEK AND THE BEST VEGAN BLACK BEAN CHILLI

About The Age Well Project

This site is for anyone who wants to make the second half of their life as healthy, happy and disease-free as possible. Sign up to get the latest research on ageing direct to your inbox with a weekly recipe to match.

Load More...Follow on Instagram

Contact Us

For any enquiries please email theagewellproject@gmail.com.

Copyright © 2019 The Age-Well Project