Sammy’s simple sardine recipe

Let’s talk about kale first…

Let’s get one thing straight, eating raw kale on a regular basis is not good for your gut. There, I said it, and here’s why: kale belongs to a plant family called brassicaceae, also known as cruciferous. They get their name from their four-petaled flowers, which look like a crucifer, or cross, and ferous as in iron. These vegetables are very high in the sulphur compound. This is what makes them smelly when they’re over-cooked – like your mother probably used to. Now, cruciferous vegetables can potentially be goitrogenic – that means they can contribute to inducing the formation of a goiter formation – now you don’t want that. This is because they contain enzymes that interfere with the formation of thyroid hormone in people with iodine deficiency.

Cooking for 30 minutes significantly reduces the amount of goitrogens and nitriles. If there is a high intake of crucifers, the goitrogens inhibit the incorporation of iodine into thyroid hormone and also the transfer of iodine into milk by the mammary gland. Therefore, if you eat too much raw kale, your digestive fire is going to start to heat up that raw kale as it digests and that will give rise to symptoms such as bloating, flatulence and abdominal pain.

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Sam’s sardines and kale

  • Author: Samantha Gowing
  • Yield: Serves 2


Sardines are rich in omega 3 essential fatty acids, which have an anti-inflammatory action and are also beneficial for the nervous system and brain clarity.



6 sardine fillets
1 teaspoon olive oil or organic butter
1 cloves garlic, minced
1/4 Spanish onion, peeled and sliced
1/2 bunch kale, trimmed, washed, dried, roughly shredded
1 tablespoon fresh dill or thyme, chopped
1/2 lemon, juice, zest of


  1. In a heavy based pan, heat oil or butter (do not use a non-stick pan)
  2. Sauté garlic and onion lightly, cook until translucent
  3. Add sardines, kale and herbs and continue to sauté gently for about 5 minutes
  4. Remove from pan carefully and transfer to serving plates
  5. Squeeze lemon juice and zest and serve



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