La Sirena Foods

Kid Nutrition

lasadmin — Tue, 13 Dec 2011 01:28:12 +0000

Any of us with children know they can get cranky when they are hungry. (We adults do too!) But did you know that how they are fueled can affect learning ability too? Here are some tips from Dr. Connie Guttersen to help your kids have a happy and smart school day.

1. Start the day with a healthy breakfast.
Children who eat breakfast have a general increase in math grades and reading scores, increased attention, reduced nurse visits and improved behaviors. Children who do not eat breakfast pay less attention in the late morning, have a negative attitude towards schoolwork, and retain less in class. Start the day with a Rise and Shine burrito of eggs, whole grain tortilla, and a favorite salsa for a well-balanced start. Whole grains with peanut or almond butter or eggs are also an easy recommendation. Try whole grain steel cut oats topped with toasted nuts and brown sugar.

2. Eat brain friendly carbohydrates.
Low glycemic foods such as whole grains, beans, and legumes can provide the brain with the necessary nutrients and help keep the blood sugar at a steady control. Avoid fueling children on empty calories from sweets and refined snacks, which only displace the opportunity to eat nutrient rich foods.

3. Feed your brain the right fats.
Focus on healthy fats. For example, sardines, mackerel and other fatty fish are a good source of healthy Omega-3s. Keep them in balance with delicious choices of monounsaturated fats from nuts, olive oil, avocados, and canola oil as well as the polyunsaturated sources. Moderate saturated fats from animal fats and tropical oils while eliminating trans fats from partially hydrogenated oils.

4. Stay hydrated with water.
Blood is 80% water. As it flows through the body it eliminates toxins and allows good nutrition to reach different body parts, such as the brain. Proper hydration is critical for concentration and alertness. Moderate or eliminate sugary beverages.

5. Serve smart snacks.
Healthy mid-morning and afternoon snacks keep energy levels up. Choose snacks that have a small amount of protein along with whole grains and “good” fats. Snack time may be an optimal time to include a handful of nuts, or even sardines with crackers. Avoid refined sweets or excessive processed foods because they lack the nutrients to keep kids alert and hunger satisfied.

Sardines & Omega-3 Fatty Acids

lasadmin — Tue, 13 Dec 2011 01:25:48 +0000

Brain Food. Omega-3 fatty acids, which are found in sardines, have been found important for the memory and overall brain performance.
Reduces Inflammation. Omega-3 fatty acids, which are found in sardines, help reduce inflammation, which means they can be beneficial for those with joint problems like arthritis.
Strong Bones. Sardines are high in calcium and vitamin D.
Stabilize Blood Sugar. The high protein content of sardines helps to promote a feeling of fullness and the lack of carbohydrates helps to keep blood sugars stable.
Depression Help. Researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to boost the effects of antidepressants. Fish oil may help reduce the depressive symptoms of bipolar disorder. (source WebMD)

Smart Choice

lasadmin — Tue, 13 Dec 2011 00:48:28 +0000

Next time you reach for a can of sardines, you can know you are making a smart choice. That’s because Omega-3 fatty acids, which are found in sardines, are important for your memory as well as overall brain performance.

But not only memory and brain function- the types of fat you eat can also affect your mood! Research has found that Omega-3 fatty acids (primarily found in salmon, mackerel, trout, sardines, flaxseed and walnuts) have a strong antidepressant effect. While it may seem strange when you first hear that the fat in your diet can affect your mood, it makes sense when you learn that 60% of the brain is comprised of fat.

The good news is that just two servings per week of omega-3 fish sources can boost omega-3 levels in the brain. Plant sources from flaxseed, purslane, wheat germ, walnuts and dark greens such as spinach and kale also contain omega-3 oils. However, the body uses fish sources of omega-3 the best. Now that is some happy and healthy news.

Thanks and credit to Dr. Connie Guttersen, Author of the Sonoma Diet for the information contained in the article.

Heart-warming News on Sardines

lasadmin — Tue, 13 Dec 2011 00:46:33 +0000

Thanks to Omega-3 fatty acids, La Sirena sardines can win over your heart in more ways than one. According to doctors, Omega-3s are important to cardiovascular health and actually appear to lower the overall risk of heart disease.

According to WebMD, fish oil may actually reduce arrhythmias and it has been shown that people who take fish oil supplements after a heart attack cut their risk of having another one.

Tuna Nicoise

lasadmin — Mon, 05 Dec 2011 21:49:38 +0000

Recipe: Tuna Nicoise

Ingredients

1/2 pound small red potatoes, quartered
1/2 pound green beans, trimmed
1/3 cup olive oil
2 tablespoons red wine vinegar
1/2 teaspoon Garlic Salt
1/2 teaspoon Ground Mustard
1/2 teaspoon Seasoned Pepper Blend
1 head lettuce
2 cans La Sirena tuna in water, drained
1 pint cherry tomatoes, halved
1 small red onion, sliced and separated into rings
1/2 cup small pitted ripe olives

Instructions

Place potatoes in steamer basket set over boiling water. Cover and steam 5 minutes. Add beans to steamer; cover and steam 5 minutes or until vegetables are tender. Place steamed vegetables in bowl and refrigerate 30 minutes.
Whisk olive oil, red wine vinegar, garlic salt, ground mustard and Seasoned Pepper in shall bowl until well mixed.

Tuna and White Bean Salad

lasadmin — Mon, 05 Dec 2011 21:33:25 +0000

Recipe: Tuna and White Bean Salad

Ingredients

1 garlic clove
3 tablespoons fresh lemon juice
3/4 teaspoon salt
1/2 teaspoon black pepper
1/4 cup extra-virgin olive oil
1 can white beans, drained and rinsed
1 (1-lb) seedless cucumber (usually plastic-wrapped), quartered lengthwise and cut crosswise into 1/3-inch-thick slices
1 lb tomatoes (3 medium), cut into 1-inch pieces
1 1/2 cups loosely packed fresh flat-leaf parsley leaves
2 cans tuna La Sirena in oil, drained

Instructions

Mince garlic and mash to a paste with a pinch of salt using a large heavy knife. Whisk together garlic paste, lemon juice, salt, and pepper in a small bowl, then add oil in a slow stream, whisking until combined well. Let stand at room temperature 10 minutes. Gently toss beans, cucumber, tomatoes, and parsley with half of dressing. Transfer to a platter or bowl and arrange tuna on top, breaking up any large pieces with a fork. Drizzle remaining dressing over tuna.

Tuna and Olive Salad Sandwich

lasadmin — Mon, 05 Dec 2011 21:29:02 +0000

Recipe: Tuna and Olive Salad Sandwich

Ingredients

1/4 cup mayonnaise
2 tablespoons fresh lemon juice
2 cans La Sirena in water, drained
1/2 cup chopped drained bottled roasted red peppers
10 black olives, pitted and cut lengthwise into strips
1 large celery rib, chopped
2 tablespoons finely chopped red onion
1 (20- to 24-inch) baguette
2 tablespoons olive oil
Green leaf lettuce

Instructions

Make tuna salad: Whisk together mayonnaise and lemon juice in a large bowl. Add remaining salad ingredients and stir together gently. Season with salt and pepper.
Assemble sandwiches: Cut baguette into 4 equal lengths and halve each piece horizontally. Brush cut sides with oil and season with salt and pepper. Make sandwiches with baguette, lettuce, and tuna salad.

Linguine with Tuna, Capers and Raisins

lasadmin — Mon, 05 Dec 2011 21:26:19 +0000

Recipe: Linguine with Tuna, Capers and Raisins

Ingredients

1 lb dry linguine
1/2 cup extra-virgin olive oil
1 cup frozen chopped onions
3 garlic cloves, finely chopped (1 tablespoon)
1/2 teaspoon salt
1/4 teaspoon black pepper
2 cans La Sirena tuna in water, drained
1/3 cup drained capers in brine
3/4 cup golden raisins
1/2 cup chopped fresh flat-leaf parsley

Instructions

Cook pasta in a 6- to 8-quart pot of boiling salted water until pasta is “al dente”. Reserve 1 cup of the pasta water, drain pasta, and return to pot. While pasta cooks, heat oil in a 12-inch heavy skillet over high heat until hot. Cook onions and garlic with salt and pepper, stirring occasionally, until golden, 6 to 8 minutes. Stir in tuna, capers, raisins, parsley, and pasta cooking water. Add tuna mixture to pasta, tossing to combine, and serve immediately.

Tuna Salad Wrap

lasadmin — Mon, 05 Dec 2011 21:14:39 +0000

Recipe: Tuna Salad Wrap

Ingredients

1 can La Sirena tuna in water, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 tablespoons dried chives or chervil
2-4 tablespoons nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 (8-inch) flour tortillas
4 tablespoons nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley

Instructions

In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.
On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla’s surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.
Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.

La Sirena Sardine Taco

lasadmin — Mon, 05 Dec 2011 21:09:27 +0000

Recipe: La Sirena Sardine Taco

Ingredients

1/2 cup red wine vinegar
1/2 cup water
1/2 cup sugar
1/2 tsp coriander seed – toasted
1/2 tsp cumin seed – toasted
1 small onion – sliced thinly
1 – 12 oz can whole black beans
2 tablespoons extra virgin olive oil
1 tablespoon chopped cilantro
salt
pepper
1 can La Sirena sardines in spicy oil – strained and flaked with a fork into large pieces
1/2 avocado – smashed with a fork
4 corn tortillas – steamed in the microwave
cilantro
lime wedges

Instructions

Bring the vinegar, water, sugar and spices to a simmer – remove from heat and add the onions, set aside. Heat the beans in a saucepan with the oil, salt, pepper and cilantro.
To assemble: place a spoonful of black beans on a warm tortilla, followed by the flaked sardine in chili oil, then the warm pickled onion and smashed avocado. Garnish with whole cilantro leaves and a squeeze of lime.