I’m someone who doesn’t eat a lot of dairy – the whey protein doesn’t seem to agree with me. So I’m always sourcing non-dairy foods that are high in calcium. One such food is the humble sardine!
I made this batch with broccoli instead of cauliflower.
Did you know that 100g sardines (with the bones) contains more calcium than a glass of full fat milk? So this week’s creation is a variation of my Quinoa Broccoli bites – with an addition of Sardines! I’m enjoying these Sardine Patties in salads, on Cabbage Wraps, or alongside roast vegetables or salad for dinner!
Nutrition
As explained above, Sardines are a fabulous source of dietary calcium but did you know that so is Broccoli? It is! Quinoa is also a great source of minerals like manganese, phosphorous, copper and magnesium as well as fiber. Just 2 of these patties will have you meeting 1/3 your daily recommended intake of calcium! Amazing for a dish that contains no dairy whatsoever!
Recipe Type: GF, DF, RSF, Paleo
Serves about 12 patties (depending on how big you make them!)
Time 30 mins
Ingredients:
- 2 x 125g canned sardine in springwater, drained of the water (tinned pink salmon, with the bones is another high-calcium option)
- 1 C pureed cauliflower (cauliflower that has been steamed then pureed, you could also use broccoli. For low FODMAP use carrot)
- 1 C cooked quinoa
- 1/2 C quinoa flakes
- 1 T EVOO
- 2-3 cloves of garlic, crushed (omit for low FODMAP)
- salt and pepper to taste
- Optional: herbs and spices as desired (like cumin, turmeric, oregano, rosemary, thyme etc.)
Method:
- Place all ingredients except the sardines in a bowl. Add the sardines after breaking up with your hands.
- Bring the mixture together with a spoon or your hands, make sure you combine everything really well.
- Form the mixture into patties and grill on a medium skillet to brown both sides.
- Serve straight away or keep in air-tight container in the fridge for up to a week. (great with Salads, served with veggies and salad for dinner or on a burger)