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ADDITIONAL^ INFORMATION^ALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)LEMON MARJORAM
SARDINES WITH WALNUT
& PEPPER DRESSING
PREP TIME: 25 MINS
(+ OVERNIGHT SOAKING)
COOK TIME: 10 MINS
SERVES 2 (AS A LIGHT MEAL)6 walnut halves
Juice and zest 1 lemon
2 cloves garlic
6 butterflied sardines (ask your
fish shop to do it for you),
thawed if frozen
Freshly ground black pepper
2 tsp marjoram or oregano, plus a
few extra leaves for sprinkling
100g drained roasted red peppers
in vinegar
1 tsp olive oil
175g baby spinach leaves
Seeds from 1 /2 pomegranate1 You can use walnuts as they are
or activate them – this makes them
easier to digest. If you’re activating
them, pour cold water over the
walnuts, add a squeeze of lemon,
then leave to soak overnight at
room temperature. Drain and rinse.
2 Finely grate the garlic and set
aside for 10 minutes to allow the
enzymes to activate. Open up
the sardines and smear the flesh
with half the garlic. Grate over thelemon zest (reserving a little to
serve) and season with pepper.
Scatter over half the marjoram or
oregano, then close the sardines.
3 Put the walnuts, remaining herbs
and the peppers in a bowl. Season
with pepper. Use a hand-held
blender to blitz to a rough puree.
Add the remaining garlic and a
generous squeeze of lemon juice
from one half, and blitz again.
4 Heat 1⁄4 tsp of the oil in a large
non-stick frying pan over medium-
high heat. Add spinach and cook for
1-2 minutes or until spinach wilts.
Wipe out the pan with paper towel.
Heat the remaining ¾ tsp oil in the
pan. Add the sardines and cook for
2 minutes each side.
5 Arrange spinach on two plates
and top with the sardines. Scatter
over the pomegranate seeds, then
top with the dressing. Sprinkle over
the reserved lemon zest and a few
marjoram or oregano leaves. Serve
with the remaining lemon. ■How our
food works
for you
see page 86NUTRITION INFO
PER SERVE 1300kJ,
protein 34g, total
fat 10g (sat. fat 2g),
carbs 15g, fibre 10g,
sodium 1120mg- Carb exchanges 1
- GI estimate low
- Gluten free • Lower carb
SUPER
HEALTHY
EAT FOR...
glowing skin
Our skin,
which is our
largest organ,
is at the mercy
of numerous
influences,
from diet and
lifestyle to
dehydration
and sun
exposure.
Luckily, there
are several
complexion-
saving steps
we can take
to stave off
premature
ageing, boost
elasticity and
stay protected
from UV
damage. Base
your diet on
low-GI foods,
healthier fats
and plenty
of brightly
coloured fruit
and veg, and
you’ll be giving
your skin plenty
of nourishment.
GF LCfood in focus