Recipes ::: Goodies ::: The Sardine Diet: Learn the secret to losing weight, fighting disease, and staying healthy for life!

Recipes you’ll love —
for the results you want!

To make things easy, The Sardine Diet provides you with complete recipes for the meals, snacks, and principal elements in the monthly menu plan.

Key words here: nutritionally complete, naturally balanced, captivating flavors, simple preparation, flexible substitutions.

You’ll find over 55 delicious recipes to help you meet your weight-loss goals and fortify your body. All developed by expert nutritionists to help you get what you need in the right proportions.

To your health!

Here’s a sample of the many delicious recipes featured in the diet…

Sardine Tostadas with Avocado Salsa
	3 cans (3.75 ounces each) Nordic brisling sardines in olive oil or in salsa, drained 6 corn tortillas 1½ cups shredded lettuce 6 ounces Monterey Jack cheese, shredded (about 1½ cups) 2 ripe plum tomatoes, seeded and finely diced (1 cup) Avocado Salsa (recipe follows) 1/2 cup sour cream Sprigs of cilantro, for garnish
Heat the oven to 250°F. Place the tortillas directly on the oven rack and toast for 4 to 5 minutes or until crisp. Layer the lettuce, cheese, tomatoes, and Avocado Salsa on each tortilla, dividing equally. Top with the sardines and a small dollop of sour cream. Garnish with cilantro. Avocado Salsa 1 small ripe avocado, preferably Hass 1/3 cup finely chopped white onion 2 tablespoons chopped cilantro (optional) 1/2 jalapeño pepper, seeds removed and minced 1 tablespoon lemon juice Salt In a small bowl, mash the avocado slightly with a fork. Add onion, cilantro, jalapeño, and lemon juice; stir to combine. Season with salt to taste Serves 6

Albacore Tuna Wraps
	1 can (3 ounces) albacore tuna, drained 1 can (15 ounces) black beans, drained 3/4 cup shredded lettuce 1/2 cup prepared salsa 1/2 cup shredded cheddar cheese 2 burrito size flour tortillas
Split beans, lettuce, salsa, cheese between two tortillas and place one serving in bottom third of first tortilla. Top with portion of tuna. Fold bottom tortilla flap over filling and bring edges in from sides. Keeping folding bottom until no flap remains. Repeat with second tortilla and ingredients. Serves 2

Viking Sushi Roll
	2 cans skinless and boneless sardines, drained 1½ cups short grain rice 2 teaspoons sugar 3 tablespoons distilled white vinegar 4 sheets nori (dried seaweed), about 6x8 inches each Vegetables, cut into thin julienne (carrots, green onions, cucumbers, etc.)
Prepare rice according to package instructions. After rice is cooked, dissolve sugar in vinegar and stir into hot rice. Cool rice completely. To assemble sushi: Place a piece of nori, shiny side down, on bamboo sushi mat. Spread 1/4 of the rice evenly over nori, leaving a one-inch margin at top edge to seal the roll. Place pieces of sardines and selected vegetables across the center of the rice parallel to the top edge. Starting from the long end, roll up mat to enclose filling. Press mat gently around roll to shape it, then moisten margin of nori with water and seal roll snugly. Remove mat. Press in loose ends. Place seam side down on cutting board. Repeat with remaining nori and filling. Slice into one-inch thick rounds with sharp, wet knife. Serve with soy sauce, pickled ginger, and wasabi (Japanese horseradish) paste. Serves 4