integrating nutrition, fitness, sprituality, conscious living, and a little sass

“Sard and Chard”

IMG_4581This recipe was a complete and utter surprise to me! A lovely woman, Carol, in my Holistic Nutrition school introduced this recipe to me and I am so happy she  did. I had tried sardines in the past because of how extremely healthy they are for you, but just wasn’t a huge fan of them, but now I am taking the plunge and incorporating them into my diet in healthful ways!sardines-in-evoo

One trick is to buy the sardines that are packed in olive oil. They taste much less fishy and are even delicious on
their own…or in this AMAZING recipe.

Think you don’t like sardines or this sounds gross? I promise you will also be pleasantly surprised! I made this for my brother and he was ready to go out to eat for dinner to evade eating the dreaded “sard and chard,” but it ended up being something that he’s asking for again! So…don’t knock it until you try it! 🙂

Ingredient Spotlight:Sardines

Sardines are an amazing source of vitamin B12, selenium, phosphorus, omega-3 fatty acids, vitamin D, and
protein! These tiny little fishies contain almost 340% of your B12 in one serving, which is fantastic since many americans are deficient in this. The B12 along with the omega-3 fatty acids make them an extremely heart healthy food. The vitamin D, B12, and calcium play extremely important roles in bone health, so eat up! Sardines are also awesome because they are such tiny fish that they filter mercury much more efficiently than other fish, thus containing much less mercury than others. So maybe reach for a can of sardines instead of tuna!Swiss-chard-leaves-POST

Swiss Chard is a beautiful leafy green that contains beneficial phytonutrients and vitamins that have
antioxidant benefits, blood-sugar regulating benefits, and help with bone health. Chard is extremely nutrient dense, especially in vitamin K which is important in bone health. An important note about chard is that lightly cooking it allows its nutrients to be more easily absorbed because it removes the oxalic acid!



  • two 3.5 ounce cans boneless, skinless sardines (or keep the bones for calcium-just expect a little crunch)
  • 2.5-3 pounds swiss chard (about 3 bunches) stemmed and washed
  • 1 tbsps extra virgin olive oil
  • 1 medium onion, finely chopped
  • 2-4 garlic cloves, minced
  • 1 tsp fresh thyme leaves, roughly chopped OR 1/2 tsp dried
  • 1/2 cup milk (could use almond milk, but it honestly doesn’t taste quite as good :/)
  • salt and freshly ground pepper to taste
  • 1/4 cup fresh or dried bread crumbs


  • Preheat oven to 425 degrees.
  • Oil a 2-quart gratin or baking dish.
  • Drain the sardines over a bowl and separate them into fillets.
  • Wilt the chard by placing in a pan still wet, then chop into bite sized pieces.
  • Next, heat the olive oil in a skillet and add the onion, garlic, and spices.
  • Once the onions and garlic have cooked, stir in the chard.
  • Then, add the milk and stir together for about 1 minute or until the liquid has dissolved.
  • Spread half the greens in the bottom of the baking dish, top with a layer of sardines, and then add the remaining greens on top.
  • Lastly, sprinkle the breadcrumbs over the top and pour the olive oil from the sardine cans over the top.
  • Bake 15 minutes!

IMG_4578Let us know what you think about this recipe! Was it a complete and utter surprise to you too? Or are you a seasoned sardine veteran? Follow us on instagram @holisticrendezvous and Facebook to stay up to date with even more delicious treats! #holisticrendezvous



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