Bone-Building Sardine Lunch

At a recent webinar on bone health that I taught jointly with the wonderful BCH oncology PT Brandy Whitney, I had exactly two minutes left to produce a bone-healthy dish. Here’s what I made.

The thinking behind it?

• Sardines are packed with calcium (from the fish bones)
• Sardines are rich in high-quality protein (since about half your bones are made of protein, it’s essential to eat enough of the stuff)
• Sardines supply omega-3 fatty acids (which may decrease bone loss and fracture risk)
• Sardine skin & bones are rich in collagen (another bone-healthy nutrient)
• Fermented onions (garnish) supply probiotics and prebiotics
• Horseradish (a member of the cruciferous family) doesn’t have bone-health benefits that I know of, but it may have other health benefits (it’s antibacterial, diuretic, supports metabolism, digestion, and immune function, and is thought to contain cancer-fighting compounds)
• Apples contain a compound called phloridzin (in the skin) that may help improve bone density and reduce bone breakdown in women after menopause
• Alternatively, if you replace the apple with arugula you’ll get an additional 64 mg of bioavailable calcium — unlike raw spinach, whose high oxalate content makes its calcium less bioavailable and can contribute to kidney stone formation

Yes, I know, not everyone loves sardines, but consider giving them another chance. Trust me, once you pair them with all the gutsy-flavored ingredients listed above, you’ll barely notice their oily taste.

Moreover, you may be interested to know that a growing crowd of “a-fish-ionados” has elevated sardines to a hot new food trend. (If you don’t believe me, I suggest you read this New York Times article about the Tik-Tok-fueled tinned fish craze that’s taking the U.S. by storm.)