If you read my post on Foods 4 Focus, you know that iron and zinc are two important minerals for brain health, and many people/kids are deficient in them. But how to get them? Add anchovies! And I don't mean to your pizza. These briny, fatty, little fish are full of nutrients.
"A portion of five anchovy fillets (canned in oil and drained; about 20g) has 42 calories, 5.8g protein, 1.9g of fat, and no carbohydrates. Anchovies are an excellent source of calcium, iron, and zinc."
If you are scared of adding these tiny fish to your diet, but enjoy eating tuna, or salmon, or other canned fish try mashing them into a tuna salad; you'll never know they are there. Personally, I buy skipjack tuna since it is lower in mercury than albacore, or yellow fin. This 'recipe' could also be done with chicken or egg salad if you are not a fan of fish. The anchovies just add a little salty flavor.
1, 5oz can tuna, drained
1, 2oz can anchovies, drained
1 Tbs Mustard
1 Tbs lemon/lime juice or apple cider vinegar
1tsp dried dill
1/4 cup diced celery
2 small dill pickles diced
Ground Black pepper
1. Combine and mash all ingredients together in a medium bowl.
2. Serve on a bed of lettuce, wrap, sandwich, crackers, cucumber slices, whatever works for you and your family. Use fresh lemon/lime wedges or vinegar for extra moisture on your salad.
Want another delicious recipe using anchovies, try my crockpot Chicken Puttanesca.
For more info on anchovies, the difference between oil packed, and salt cured, check out Precision Nutrition's post.
I'm a dietitian with a passion for good nutrition, bold flavors, playing in the dirt, and being with my family.