spanish sardine and veg pasta
Did you know that omega 3 fatty acids can help to support brain health, gut health, immune health and hormonal balance!
Omega 3 has been shown to reduce symptoms of depression and anxiety particularly omega 3 EPA!
Omega 3 DHA has been shown to improve learning and focus in children and adults! studies have shown higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease
Omega 3 can help to reduce risk of metabolic syndrome as well as heart disease and type 2 diabetes
And the best thing is it is a natural anti-inflammatory! omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines
And oily fish including sardines, salmon and mackerel are all loaded with omega 3 fatty acids! Sardines contain the highest amount per gram and this recipe is a great way to use this simple cupboard staple and is the perfect easy family mid week meal!
Ingredients
1 large red onion
2 garlic cloves
100g cherry tomatoes
2 tsp paprika
1 courgette
1 large red pepper
1/2 aubergine
Salt
1 tbsp almond butter
1 tin marksandspencerfood sardines (in olive oil)
Chickpea fettuccine pasta (enough for 2)
Extra virgin olive oil
In a pan gently pan fry the onion, paprika, tomato and red pepper until nicely softened making sure to season well and then add the garlic along with the courgette and aubergine, and gently cook these.
Stir through the almond butter and season
Cook the sauce down until it becomes thicker, adding in a little water to stop it from drying out. Add in the tin of sardines along with the oil and mix through and cook for around 5 minutes on a gentle (low) heat
Cook the pasta according to the packet instructions
Place the pasta on a plate, top with the tomato and sardine sauce and enjoy
