Protein Packed Sardine-Avocado Salad

This morning started out great. I went on an early morning run with my trusty (horribly-in-need-of-replacement) running shoes, (horribly-outdated) Ipod (any suggestions?!), wonderful, mileage and time-telling Garmin watch, and hit the trails. I opted for a slightly longer run this morning, due to it being amazingly wonderful weather. Not too hot, definitely not cold, slight breeze, and the sun peaking around the mountains. Not to mention, I’m training for that half marathon… ya know, to benefit the Leukemia & Lymphoma Society?

This run was varied with steep and low hills, flat gravel, and beautiful views from the top of St. Joseph’s Hill. What made the run even more fantastic, besides the quiet and peacefulness of a solitary run, was the elderly gentlemen that I would pass en-route to the top of the mountain. He would pass me up on his bike, then I would run up a steep part of the trail, passing him, and on and on this little dance went until we reached the tallest peak.

He had about a 5 minute lead on me at the top, snapping a few pictures of the miles of cities that lay below us. As I reached the top, where he was enjoying the view, he ran up next to me and slapped me a high-five, exclaiming, “Great job! We did it!”

That made my day. What inspiration and energy he sent out into the world with that simple gesture. Sometimes my faith in humanity is restored. 🙂

Anyway, that was my morning and my little story for the day. Whoelse likes to hike/trail run/be out exercising in nature???

Today I have a quick and easy meal to share. I’m actually submitting this one for Alisa’s amazing E-Book she is putting together. What an amazing idea. Healthy back-to-school meals, snacks, foods for busy peeps, recipes via bloggers. Love it!

Anyway, for an huge punch of protein, healthy fats, low sodium, high flavor dish, have fun with the delicious mixed bowl below. Feel free, with this one, to add any spices, herbs, add-ins you wish. You use this as a topping for a sandwich, mix with lettuce or cabbage (as I do), or further kick up the protein by adding to an egg scramble.

Sardine-Avocado Salad

  • One can sardines (packed in water, plain)
  • 1/2 avocado
  • 3 tbsp diced white onions
  • 1 tbsp lime or lemon juice (more or less to taste)
  • dash garlic powder
  • dash cayenne pepper
  • dash salt and freshly cracked black pepper

OPTIONAL but great ingredients to add: 2 tbsp stone ground mustard, dash cumin, green onion, and cilanto

While you’re at it, add some baked green bean “fries” and a side of veggies. 😉

And enjoy with wine… because wine is wonderful. Wonderful, wonderful wine. Mmmmm… can you tell I like it?


What are your favorite “quick-n-easy” go-to meals? Obviously, this sardine-avo salad is a top winner in my house. We eat this dish quite often for it’s flavor, convenience, and health factors.

What are your exercise essentials? I never go anywhere without my running shoes, Garmin watch, and my Ipod… you never know when you can get a workout in… 😉

P.S. Go enter Alisa‘s Vegan Cookbook Giveaway!!!

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