Hey friends!
I want to share a snack I have been eating two to three times a week for the past year with some of the most anti-inflammatory foods on the planet.
I know how it looks, ha … Tinned fish, a pile of sauerkraut, some basil.. it’s not the most aesthetic snack. But I love it because every food on this plate is doing something amazing in your body.
Let me walk you through it …
Sardines
Sardines are one of the richest whole-food sources of omega-3 fatty acids on earth, and omega-3s are some of the most studied anti-inflammatory compounds we have.
They’re also tiny little fish low on the food chain, which means they’re low in mercury (I know that’s always a common concern). Plus you get calcium + vitamin D from those soft little bones you eat right along with them (no you can’t taste them or feel them). One of THE most nutrient-dense foods you can buy.
I use Fishwife (I love them), but I have to tell you - Trader Joe’s has wild-caught sardines for like $1.99, and they’re great! This does NOT have to be expensive to be good for you.
Sauerkraut
Real, fermented sauerkraut is full of probiotics (good bacteria that support your gut microbiome). So much of your inflammation (and your immune system) starts in your gut.
A happy gut = a less inflamed body. I use Bubbies because it’s properly fermented and actually alive (a lot of the shelf-stable kraut is just vinegar and doesn’t have the living cultures, always go for refrigerated and in a glass jar).
Basil
Fresh herbs are some of the most antioxidant-dense foods you can put on a plate. Basil brings anti-inflammatory compounds, and it just makes the entire plate taste fresh.
Olive oil
Olive oil is where I get particular! Good extra virgin olive oil contains a compound called oleocanthal that actually works a bit like ibuprofen in the body - it’s one of the most anti-inflammatory foods there is.
I’m using Oliva Dorado here (it’s in the photo above), and here’s what I look for in a good olive oil: organic, extra virgin, cold-pressed, in a dark glass bottle (light degrades it), and a harvest date on the label. A lot of the stuff on grocery shelves has good compounds processed right out.
Sea salt + lemon
I finish it with Celtic sea salt (love the mineral content) and a good squeeze of fresh lemon for a little vitamin C and to brighten it up!
So you have omega-3s, probiotics, antioxidants, and anti-inflammatory fats, all on your little plate. It takes about two minutes to put together (no cooking!), and I eat it two or three times a week.
A few of you always ask where I get everything, so I made a little collection - the sardines), the Bubbies kraut, the Oliva Dorado olive oil, and my Celtic sea salt are all linked in my collection here → the exact things I use. Makes it easy to grab whatever you need!
It’s actually delicious. I know sardines scare people, but with the kraut, the fresh basil, the good oil and that hit of lemon.. it’s so good. Give it a chance!
Make it this week and come tell me what you think :)
Melissa
The Balance Routine
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