Protein Packed Sardine-Avocado Salad

Posted byLori Posted onAugust 24, 2010 Comments13

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 I went on an early morning run with my trusty (horribly-in-need-of-replacement) running shoes, (horribly-outdated) Ipod (any suggestions?!), wonderful, mileage and time-telling Garmin watch, and hit the trails.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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13 People reacted on this

  1. I can’t believe that sardines and avocado are good for salad, I’ve tried including avocado, but with sardines never tried it before. Thank you for sharing this one.

  2. Looks amazing and delicious, I didn’t know that it can be put together. Thank you for sharing your recipe and will try it very soon.

  3. I’ve never tried sardines and I’m not sure that I will. Not sure why – I eat canned salmon, so it’s not like canned fish freaks me out or anything.

    My go-to meal is quinoa and black beans with salsa. It’s easy, healthy, filling and is ready start-to-finish in about 20 minutes. My go-to lunches for the kids (when they can’t wait longer than five minutes) are whole wheat tortillas and cheese quesadillas or avocado smeared on triscuits.

    Since having kids, my exercise essentials are them. I chase them around and haul kids/diaper bags/equipment and get quite a workout. 🙂
    .-= Michelle´s last blog ..Breakfast of Champions =-.

  4. Thanks for your reply to my last comment! I love researching things too so I’m going to take some time to do that and make notes to take with me to the gym ready to unleash my hidden strength…

    A go to meal in our house is vegetable stir-fry with tempeh or cous cous (for the husband). I adore stir-fries especially since it’s easy to make loads of different variations.

    My exercise essentials are my running shoes, my yoga mat (which I am def taking to NYC with me on friday), and my ipod. Although my ipod music collection’s rubbish as my PC managed to erase the majority of what I had installed onto it so i’m limited to Lady Gaga and the Stereophonics!
    .-= Sarah @Gluten-free tries Vegan´s last blog ..Goody Good Sweets! =-.

  5. I love a good high five. And old men kill me. An old man giving me a high five might have been the best thing to happen to me in my life.

    My ipod is also sorely out of date. But I am too cheap to buy a new one. I never travel without my running shoes and my ipod/armband. I will always run, even if I hate it. 😀
    .-= Katie´s last blog ..In all seriousness =-.

  6. This will be perfect for my new client! I will definitely share your recipe…they need other fish options to replace their tuna fix. Thanks for sharing!!
    .-= Jennifer @ Evolving Well´s last blog ..What happened to your face =-.

  7. I always need my ipod for working out and gloves for weight training!

    Loving this recipe, looks so yum and fresh!!!
    .-= Katie´s last blog ..Breakfast In a Jar is the best! =-.

  8. I love sardines, but haven’t thought to add avocado to them yet. I like to just mash them up with some chopped tomatoes and cucumber, and add in some olive oil, salt, and pepper. Such an easy and filling meal. My other go-to meal tends to be pizza, using up whatever’s in the fridge.
    .-= lisasfoods´s last blog ..Car Camping &amp Camping Food =-.

  9. I never ever had sardines before in my life….I’m nervous….you make them look so good though 😉
    .-= Laury @TheFitnessDish´s last blog ..Individuality =-.

  10. I don’t like sardines – like at all! – but I will say that looks AMAZING! My quick go meals are normally sandwiches and salads. Travel well and taste delish 🙂

  11. Okay – I am trying it. You got me. I am trying the sardines. If I throw up – I am going to get you:)
    .-=´s last blog ..For the LOVE of Me =-.

  12. That man sounds awesome. I am so jealous of outdoor running weather, I can’t wait. The humidity down here in Miami is still killer.

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