Budget-Friendly Real Foods: Sardines

Eat well WITHOUT spending a fortune

Sardines. Love them or hate them but there is no denying that they are actually quite healthy for you.Sardines are often called the healthiest fish and they are certainly one of the most budget friendly. Real food is often more expensive than processed foods, but sardines are a notable exception! Canned sardines are one of the few super-healthy, budget-friendly portable “fast foods” out there. They also don’t carry the same mercury risk as bigger fish do.

Sardines are one of the highest sources of essential omega-3 fatty acids on the planet, and they include many other important trace minerals and vitamins. Here’s an impressive look at the benefits:

  • boosting heart health
  • improving brain function
  • protecting against cancer
  • reducing inflammation
  • filling common nutrient deficiencies
  • prevent mood disorders including anxiety and depression
  • controls blood sugar levels
  • helps with feeling full & promotes weight loss
  • one of most sustainable and least contaminated sources of fish

Sardines of course can be eaten fresh and broiled, roasted, or grilled, but most often people buy canned sardines which are widely available in most grocery stores.It’s best to purchase canned sardines that have been packed in olive oil or water as opposed to soybean oil or other types of refined oils. 

You always want to purchase and eat wild fish and avoid farm raised fish whenever you can. Fish farms often produce fish using antibiotics and pesticides, plus they feed fish an unnatural diet of grains. This results in farm fish having lower nutrients than wild fish and more toxins too.

Were you surprised by all the sardines nutrition benefits? Have you tried sardines? Do you have a receipe to share?

Hi friends!

Welcome to my kitchen!

Sardine sandwiches are my lazy girl hack for something that is quick, delicious and nutritious. Perfect for lunch, post-workout meal, dinner, you name, you can't go wrong whipping up this bad boy.  

 Sardines & Veggie Pita Sandwhich

  Sardine & Veggie Pita



  • 1 can Sardines in oil or water, drained
  • 1 sliced tomato
  • ¼ cup of chopped onion
  • ¼ cup chopped sweet peppers
  • A handful of spinach
  • 1 whole wheat pita bread
  • 1 - 2 tablespoons of greek yogurt
  • Dash of cayenne pepper
  • Salt & Pepper to taste


  1. Toast pita bread in a toaster or a toaster oven is fine.

  2. Spread the greek yogurt on the pita bread.

  3. Place the sardines on top of the greek yogurt.

  4. Next add the the tomato, onions, sweet peppers and spinach.

  5. Fold pita bread in half, using a knife to keep the contents from spilling out.

  6. Then cut in half.

  7. ENJOY!