Powerhouse Salad Recipe

powerhouse salad


This salad is a POWER HOUSE, loaded with omega 3’s, and calcium - 500 milligrams!

The flavor is pleasant and you’ll like it!!!! I promise.

Here's a quote from New York Times article “The 11 Best Foods You Are Not Eating” by Tara Parker-Pope

Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread. I make my salad about once a week and have it for lunch or dinner. It’s quick - use one bowl for mixing making it an easy cleanup. An added bonus is - it’s inexpensiv - since sardines are around $1.00 per can.

Recipe & Ingredients:


Mix together in bowl:

2 Tablespoons mayonnaise (made with olive oil is better)

1 teaspoon mustard

1 small dab of horseradish (optional - Secret ingredient -adds to flavor and you’ll never know it’s there.)



Add to above:

3 celery stalks diced

2 hard cooked eggs - diced

1/3 cup pickle relish (try to buy “no sugar added” variety)

1 Tablespoon onion diced fine - optional

1 can sardines 3.75 oz. - packed in water variety ( this is the powerhouse: 100g = 500mg calcium)

Squeeze about 1/3 fresh lemon or lime over all. I prefer lime but either will do.

Fish will flake and break up as you stir ingredients together. Always tempting the eye, serve on bed of fresh salad greens, such as leafy lettuce, romaine, or spinach. For additional color, add tomatoes, radishes, red pepper around the sides. I always let my guest taste the salad before serving. They can’t guess that it’s sardines and are surprised when I review it. You can use this same simple recipe for canned tuna, chicken etc. as well.