Butter Bean and Sardine Power Salad

Fifty-three grams of protein in one bowl from sardines, butter beans, egg, bacon, and parmesan. Add the fiber and resistant starch from beans and potato, the sulforaphane from broccoli sprouts, the omega-3s and vitamin D from sardines, the choline from the egg, and the polyphenols from olive oil, and you have a meal that supports muscle preservation, bone density, brain health, and metabolic balance. Real food doing real work.

Butter Bean and Sardine Power Salad

Fifty-three grams of protein in one bowl, no protein powder needed. Crisp sprouts, creamy butter beans, warm potato, crispy bacon, a hard boiled egg, and rich sardines all layered with homemade pesto, shaved parmesan, and good olive oil. This is what real food looks like when it is doing real work.

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Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Servings: 1 people

Course: Lunch, Salad

Cuisine: Mediterranean

Calories: 1050

Ingredients Method Notes

Ingredients

  

• 1/2 cup sunflower sprouts
• 1/2 cup broccoli sprouts
• 1 can butter beans rinsed and drained
• 1/4 cup frozen peas thawed
• 2 slices thick-cut bacon cooked crisp and chopped
• 1/4 cup pesto (homemade or store bought)
• 1 baby potato boiled and sliced
• 1 large egg hard boiled and halved or quartered
• 2 Wild Planet sardine fillets
• shaved parmesan to taste
• sea salt and freshly cracked black pepper to taste
• PJ Kabos extra virgin olive oil for drizzling

Method

 

1. Bring a pot of water to a boil. Add the baby potato and the egg together. Boil for about 10 minutes for the potato to be fork-tender and the egg to be hard boiled. Remove both and let cool. Peel the egg and slice the potato.
2. While the potato and egg are boiling, cook the bacon in a skillet over medium heat until crispy. Drain on paper towels and chop into bite-sized pieces.
3. In a large bowl, combine the sunflower sprouts, broccoli sprouts, rinsed butter beans, thawed peas, crispy bacon, and pesto. Mix gently to coat everything in the pesto.
4. Transfer the mixture to your serving bowl.
5. Arrange the sliced baby potato and the halved or quartered egg on top.
6. Place the 2 Wild Planet sardine fillets across the top of the salad.
7. Finish with shaved parmesan, salt and pepper to taste, and a generous drizzle of PJ Kabos extra virgin olive oil.

Notes

Notes from my kitchen

• Boil the potato and the egg together in the same pot to save time. Add the potato first and the egg a minute later, both should

be done at about 10 minutes.

• Sunflower and broccoli sprouts can be found in the refrigerated produce section. Broccoli sprouts especially are worth seeking

out for the sulforaphane content.

• Homemade pesto is worth the effort. Basil, parmesan, pine nuts, garlic, olive oil, salt, and lemon in a food processor.

• Two sardine fillets is about one-third of a tin. Save the rest of the tin in the fridge for tomorrow’s lunch.