Sardine Salad Wraps {Paleo, Gluten Free, Dairy Free}
/Add some essential omega-3 fatty acids and loads of nutrients to your diet with a sardine salad wrap. It's an easy and healthy lunch option that's paleo, gluten free and dairy free.
Did you know that sardines are a huge nutritional powerhouse? Those little fish pack tons of health benefits. Good things do indeed come in small packages when it comes to the sardine. Even better is that these sardine salad wraps can be prepped in minutes for a quick gluten free, dairy free and paleo lunch.
Mercury and toxin levels are always something to worry about when eating fish, but luckily with sardines, it's not an issue. Sardines eat plankton so they're not eating the contaminants that big fish like swordfish and tuna eat. Not only that, but sardines are highly sustainable, meaning you won't be depleting the oceans with this fish consumption.
Of course you still want to eat wild fish, not farmed, but you can do that through fresh or canned sardines. Yes, canned. It doesn't get much easier than that. Just make sure to look for BPA-free cans. You can read about Wild Planet's work with the BPA process here. Also be sure to buy your sardines in water or olive oil to avoid added sugars and natural flavors.
Wild Planet talks about the health benefits of sardines right on their package:
Ounce for ounce, Wild Planet sardines provide more calcium and phosphorus than milk, more iron than spinach, more potassium than coconut water and bananas and as much protein as steak. One can of Wild Planet sardine contains 313mg EPA and 688mg DHA Omega 3 and is an ample source of Vitamin B12, Vitamin D and selenium. Sardines contain Coenzyme Q10 (CoQ10), a nutrient found in the body's cells and believed to have antioxidant and immune system boosting properties.
All of the above means that sardines help fight inflammation, heart disease, diabetes and help with strong bones, weight loss and mood regulation. Pretty impressive right? I also like sardines from Crown Prince. They are non-GMO and BPA-free. You can buy 12 cans on Amazon for $20. So yeah, it's less than $2 per serving, so a nice, inexpensive lunch option.
I've made this sardine salad wrap in seaweed for a little sushi-like action. Read here why you might want more seaweed in your life.
I've also rolled it in the raw, vegan, paleo coconut wraps like this, which is usually better when you're really hungry since it holds more.
These sardine salad wraps come together quickly and inexpensively for a healthy, nutrient-rich meal to keep you fueled all day long.
Sardine Salad Wraps {Paleo, Gluten Free, Grain Free, Dairy Free}
Makes 2 wraps
Ingredients
1 teaspoon Dijon mustard
1 tablespoon fresh lemon juice
2 tablespoons extra virgin olive oil
2 stalks of clean celery, finely diced
1 small cucumber, finely diced
1 small pickle, finely diced
Two 3.75 ounces of canned sardines (look for BPA-free cans in olive oil or water like this one)
1 avocado, pitted, peeled and sliced
2 small handfuls of mixed greens
Salt and pepper to taste
2 seaweed or coconut wraps
Instructions
Place the dijon and lemon in a bowl and slowly whisk in the olive oil. Add salt and pepper to taste. Then add the celery, cucumber and pickles to the dressing and combine. Empty the sardines into the bowl, breaking it up, until evenly mixed with the other ingredients.
Place your wraps on a flat surface and layer with avocado and greens before adding the sardine salad on the top. Roll up and enjoy!
