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In the Kitchen: Air Fried Sardine Fritters with Spicy Mango Salsa

 

 

In this episode, learn how to make Air Fried Sardine Fritters with Spicy Mango Salsa. Cooking in the Kitchen is David Muir, cultural Author & Photographer.

 

 

 

 

 

Air Fried Sardine Fritters

 

Ingredients:

  • 2 cans sardines packed in olive oil 
  • ½ to 1 cup chopped scallion 
  • 3 cloves finely chopped garlic *
  • 1 cup almond flour (add additional almond flour as needed for desired consistency or substitute with whole wheat flour 
  • 1 tsp baking powder 
  • 1tsp thyme leaves
  • ½ chopped scotch bonnet pepper
  • 1 diced white onion
  • Salt and pepper to taste *
  • 1-2 eggs
  • Nonstick pan or air fryer
  • 1 tsp olive oil *
  • 1 tsp lemon or lime zest (grated lemon or lime skin)

 

Method:

  1. Combine all ingredients, mix well.
  2. Add oil to a nonstick pan and heat on medium heat for about 2 minutes. Alternatively, prepare your air fryer per manufacturer instructions
  3. Using a small ice cream scooper, scoop some of the sardine mixture and release into either your non-stick pan (with heated olive oil) or in the tray of your air fryer.
  4. If using a pan, cook for 2- 3 minutes per side or until golden brown. If using air fryer, set the temp and time according to manufacturer’s instructions
  5. Serve with spicy mango salsa (see our recipe) or your favorite chutney

 

 

Budget corner:

  • Usually, the most expensive item in a recipe is the protein, but in our recipe the protein (canned sardines) costs less than a dollar! The best part about it is that sardines are also incredibly nutritious – they are one of the fish with the highest levels of omega-3, and one of the lowest levels of mercury (remember smaller fish usually contain less mercury). 
  • Pro tip: you can buy sardines in bulk and store them. Having a variety of healthy foods with a long shelf life can significantly decrease costs by decreasing food waste.
  • While nutritious and with a low glycemic index, almond flour can be on the pricier end; do not worry though! If almond flour does not fit your budget, you can substitute it for whole wheat flour, which is also very nutritious and full of healthy fiber!

 

 

 

Spicy Mango Salsa

(small changes: no added sugar or salt instead used foods with great fiber with added peppers/onion, spice, and flavor)

Ingredients:

  • 2 ripe mangoes, diced
  • Juice of 2 limes (Fresh)
  • 1 chopped scotch bonnet pepper
  • ½ cup chopped bell peppers
  • ½ cup sliced red onion
  • Black pepper *
  • 1/3 cup cilantro

 

Method:

  1. Mix all ingredients together and marinate/ chill in fridge until ready to use!

 

 

Budget corner:

  • Did you know that when fruits and vegetables are “in season” they also tend to be less expensive? Since we are in peak mango season right now (May through September) this would be a great time to buy and even store in the freezer for later in the year. 
  • Pro tip: buy whole peppers, cilantro, and onions instead of pre-cut ones to make your purchase up to 3 times less expensive.

 

Why is this dish great for us?

Healthy, delicious, and budget friendly! With this dish you are going to reap the benefits of both omega-3s (from the sardines) and fiber (from the vegetables, fruit and whole grain flour). Both omega-3s and fiber intake have been linked to heart health and a lower risk of heart disease and stroke. (1,2,3) 

We also created this recipe with a few small changes that can make a big impact on your health, without compromising flavor or enjoyment of traditional foods. We have reduced salt while enriching the recipe with fresh herbs and spices, because consuming too much sodium puts us at a greater risk of high blood pressure, heart disease, kidney disease, and stroke. (4) The great news is the simple act of reducing dietary salt intake may help decrease your blood pressure! (5) 

But it’s not just about what you eat – it is also about HOW you eat it. We will be air frying or using a non-stick pan with less olive oil for our dish today because it is a great alternative to deep frying, which, in frequent amounts, has been linked to a higher risk of adverse health events. (6) This is because deep fried foods are high in saturated and trans fats, which can increase our blood lipids and put us at a greater risk for heart disease. (6)

Finally, by enriching the dish with delicious, yet low calorie fruits and vegetables, healthy fats (from the olive oil and the sardines) which keep us full for longer, and controlling portion size we are making it easier for us to maintain a healthy weight and live a long healthy! (7)

 

Carrot and Banana Spiced and Iced Juice

(small changes: substitute condensed milk or evaporated milk with ripe banana; no added sugar, increase fiber with banana and carrot pulp)

  • Ingredients:
  • 2 cups of carrots (baby carrots peeled)
  • 1 ripe banana
  • 1 ½ cups of water
  • ½ tsp of nutmeg
  • 1 tsp pure vanilla essence
  • 1 tsp cinnamon
  • Crushed ice and chilled glasses to serve
  • Blender/Juicer

 

Methods:

  1. Add carrots, and water to the blender. Blend on high.
  2. Strain the carrot pulp and reserve about ¼ cup of pulp. Add strained carrot juice back to the blender and add banana, nutmeg, and vanilla essence. Blend until smooth.
  3. Mix ¼ cup of carrot pulp with cinnamon and set aside to use as garnish
  4. Pour into a chilled glass over crushed ice and top with the carrot pulp/cinnamon mix. Enjoy!

 

Budget corner:

  • For today’s drink we are using some of the cheapest (yes incredibly nutritious) produce at the grocery store – bananas and carrots! Additionally, we are also making this drink up to 4 times cheaper than a pre-made bottled juice. Cheaper and more nutritious – win win!
  • Vanilla essence is also an affordable way to add flavor without adding extra sugar to both desserts and drinks. A $4 Pure Vanilla Extract (1 oz) from Walmart can make up to 300 servings of our juice! 

 

Why is this drink great for us?

It limits added sugars, saturated fats and is rich in antioxidants and fiber. With our Carrot and Banana Spiced and Iced Juice, we are limiting the amount of saturated fats and sugar by substituting condensed milk for a ripe banana (which will also serve as a fantastic natural sweetener) and increasing fiber with a delicious carrot-banana combination. Limiting our intake of saturated fat can help us reduce the risk of heart disease and improve our “good” (HDL) cholesterol levels. (8) We did not use added sugars since added sugars contribute to calories but contain no essential nutrients. (9) Instead, we made our drink even more delicious by adding a ripe banana, because fruits contain fiber, which can help us control our blood sugar levels and even manage our weight! (9)

Sources:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579650/
  3. https://pubmed.ncbi.nlm.nih.gov/24929874/#:~:text=Conclusions%3A%20Our%20results%20indicate%20that,fibers%20have%20the%20similar%20effect.
  4. Jackson SL, Coleman King SM, Zhao L, Cogswell ME. Prevalence of sodium intake in the United Statesexternal icon. MMWR. 2016;64(52):1394–7.
  5. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410
  6. https://pubmed.ncbi.nlm.nih.gov/34649831/
  7. https://www.myplate.gov/eat-healthy/vegetables#:~:text=Health%20Benefits,-All%20food%20and&text=Eating%20a%20diet%20rich%20in%20some%20vegetables%20and%20fruits%20as,enough%20of%20in%20their%20diet.
  8. https://www.myplate.gov/eat-healthy/more-key-topics
  9. https://www.cdc.gov/diabetes/library/features/role-of-fiber.html