Sardine Spaghetti with Tomato-Caper Sauce (Gluten Free, Low-FODMAP, Dairy Free)

Sardine Spaghetti with Tomato-Caper Sauce (Gluten Free, Low-FODMAP, Dairy Free)

This pasta dish is one of my favorites. I easily make it twice a month. It's definitely a “Go-To Meal” for me, but I haven't stopped and written up the recipe until now.

If you need a simple, seriously healthy meal to break up your holiday feasting, this is it! Sardines are considered a superfood, but I (and probably you, too) wouldn't be eating them if they weren't so tasty.

Sardines are little umami powerhouses—they have that addictive savory-salty-funky flavor that's considered the “fifth taste.”

 Sometimes eating clean or dealing with dietary restrictions means losing out on those special flavor boosters that take a recipe from “really good” to “crazy delicious.” Not the case here!

 If you need more convincing, the sardines make this meal ridiculously healthy. Just the highlights:

• Bone-building vitamin D, which is hard to come by if you don't eat a lot of dairy or get a lot of sun

• More iron than the same amount of steak so your immune system stays strong, and you don't get sick so often

• Omega-3 fatty acids, which sharpen your memory (yup, this recipe will make you smarter)

Lastly, I'm dedicating this recipe to one of my favorite people on the internet as a little holiday gift. She's helped me make this website and all the content that goes with it something I'm truly proud of. I know she appreciates the magical deliciousness of sardines, so this is for you, Regina!

So, have I talked you into whipping up some sardine spaghetti, or are you already a fan of these tasty little fish? If you have a great recipe with sardines, please share in the comments!

Sardine Spaghetti with Tomato-Caper Sauce (Gluten Free, Dairy Free, Low-FODMAP)

If gluten-free pasta hasn't won your heart (my favorite brands are Jovial and Trader Joe's), this dish is just as good with quinoa. The sauce (you can always double the recipe to have leftovers) is also great over roasted fish, with eggs and toasted bread for breakfast, or added to a rice bowl. I use Ian's panko-style GF breadcrumbs because they stay crispier than the traditional kind. My favorite brand for sardines is Crown Prince (I like the water-packed variety), which I buy at Whole Foods, because the bones and tails are already removed. You can also substitute tuna (the Italian-style packed in olive oil works especially well). If you're low-FODMAP, stick to 1/8 of an avocado per serving.

Author: Julie~Calm Belly Kitchen             Recipe type: Entree
Prep time: 5 mins        Cook time:  30 mins        Total time: 35 mins
Makes 3 low-FODMAP servings or 2 larger servings (can be doubled)

INGREDIENTS

2 tbsp extra-virgin olive oil or garlic-infused oil, divided
3 tbsp gluten free breadcrumbs
Salt and freshly ground black pepper
3 oz (about 3 big handfuls) spinach leaves
2 to 3 scallions, sliced (green parts only for low-FODMAP)
¼ tsp red chile flakes (or to taste)
1 (14.5 oz) can petite diced tomatoes (regular diced is good too)
1 tbsp drained capers, roughly chopped
6 oz gluten-free spaghetti
2 (4.37 oz) cans sardines, drained and de-boned if necessary
¼ to ½ avocado, chopped
Lemon wedges for serving

INSTRUCTIONS

1. Heat 2 tsp of the oil in a large skillet on medium. Add breadcrumbs and stir to coat with oil. Cook, stirring occasionally until lightly toasted, about 3 minutes. Season with salt and pepper to taste. Transfer to a small bowl and set aside.

2. In the same skillet, heat 1 tsp of the oil on medium heat. Add spinach and season with black pepper to taste. Cook, stirring frequently until wilted, about 2 minutes. Transfer to another bowl and set aside.

3. Add remaining 1 tbsp oil to the same skillet and heat on medium. Add scallions and chile flakes and cook until scallion is tender, about 1 minute. Add tomatoes with their juice. Raise heat to medium high and bring to a simmer. Cook, stirring occasionally, until sauce thickens slightly, 8 to 10 minutes. Stir in capers and remove from heat.

4. Meanwhile, bring a large pot of water to a boil on high heat. Season with salt and add spaghetti. Cook until al dente according to package directions and drain. Return pasta to the pot you just cooked it in. Add sardines, spinach and tomato sauce (for low-FODMAP, reserve about ¼ cup of the sauce for another use). Place pot over low heat and stir gently to combine. Cook just until heated through, 1 to 2 minutes. Top each serving with breadcrumbs and avocado and serve with lemon wedges.

Nutrition Information
Serving size: 1/3 of recipe  Calories:545  Fat:24 g Saturated fat:4 g Carbohydrates:63 g Sugar:4  g Sodium:457 mg Fiber:6 g Protein:21 g

Vegan Nut & Veggie Tart with Green Herb Sauce (Low-FODMAP, Gluten Free, Dairy Free)

Vegan Nut & Veggie Tart with Green Herb Sauce (Low-FODMAP, Gluten Free, Dairy Free)

Ah, holiday cooking. So many dietary needs to take care of. Enter the vegan tart. This recipe is for you if…

• You're a vegan or vegetarian.

• You're cooking for vegans or vegetarians sometime soon.

• You want a crazy-nutritious meatless main dish for the holidays.

But let me backtrack for a second. This recipe came about through an informal collaboration with Alana, the very talented writer behind the blog, A Little Bit Yummy.

She had a lot of readers asking for a vegan nut loaf recipe to make for the holidays. However, being allergic to nuts, she asked if I'd be interested in developing the recipe.

My answer: Heck, yes!

Through the past 9 years of doing freelance recipe development, some of my favorite jobs have been the ones that are different from my personal eating style. Stretching that creative muscle is always a good idea: It's both fun and mentally engaging!

Let's get into the details...

Here's what the ingredients look like before stirring in the nuts and right before going in the oven. Everything stays super-moist, without any crumbling.

Here's why I think this is the vegan recipe you need to try this season:

It won't weigh you down. Some vegan nut loaves have the heft of a hockey puck and come in at 1,000 calories per serving (it happens!). Not this tart. Instead of mostly nuts, this recipe consists of brown rice, lentils and a bunch of winter veggies. It will make your kitchen smell like Thanksgiving.

The sauce. The sauce alone is a gem. With the creaminess of avocado and a tangy hit of lemon, you'll want to eat it straight. Double the recipe if you want; whip it up anytime you've got extra herbs on hand; put it on everything!

It's not a loaf, it's a tart! If you've never found the look of traditional vegan nut loaves all that enticing, this pretty tart is the answer.

No advanced cooking skills. There are quite a few steps to get all the components together, but they're easy-peasy. Plus, you can do some or all of it ahead if you want.

Freedom of choice. If you really want to make a loaf, this recipe should fit in 2 standard loaf pans. But there are other fun possibilities: Use a muffin tin to make individual servings for a potluck or buffet. Use mini muffin tins to make appetizers (cute!)--just be sure to decrease the baking time. I love baking in my cast iron skillet because it looks great at the table, but a pie plate or similar-sized baking dish will work too.

So are you convinced? I'd love to know how many of you follow a vegan or vegetarian diet. Do want to see more recipes like this? Will you give this one a try? Let me know below in the comments!

Vegan Nut and Veggie Tart with Green Herb Sauce (Low-FODMAP, Gluten Free, Dairy Free)

A cast iron skillet is great for baking this rustic tart, but any oven-safe 9-inch pan will work, as well as any similar-size baking dish, such as a pie plate. If you use a baking dish, I recommend greasing it with butter or ghee as noted in the recipe. The easiest way to shred the carrot and parsnip is with a food processor with a shredding disk. If you don't have this attachment, you can grate them on a box grater or cut into very thin strips (julienne) with a knife.

Author: Julie-Calm Belly Kitchen             Recipe type: Entrée
Prep time: 50 mins        Cook time: 25 mins        Total time: 1 hour, 15 mins
Makes 8 servings

INGREDIENTS

For Tart:
2 tbsp olive oil, divided
3/4 cup (84g) walnuts
3/4 cup (84g) pecans
1 medium carrot, peeled and shredded (about 1 cup/85 g shredded; see note above) 
1 medium parsnip, peeled and shredded (about 1 cup/85 g shredded; see note above) 
½ tsp dried rosemary
½ tsp dried thyme
Salt and freshly ground black pepper to taste
1 medium leek, green part only, chopped (about 1 cup)
1 rib celery, diced (about 2/3 cup)
¾ cup (105 g) cooked brown rice
2/3 cup (92g) rinsed and drained canned lentils
3 small slices (75g) low-FODMAP, gluten-free bread
1 cup unsweetened almond milk
1 tbsp chia seeds
Nonstick cooking spray, butter or ghee for greasing your pan (see note above)

For sauce:
1 cup (packed) mixed parsley and cilantro (leaves and thin stems)
¼ avocado, chopped
2 tbsp lemon juice (from 1 lemon)
1 tsp Dijon mustard
1 tsp hot sauce (optional)
3 tbsp extra virgin olive oil
¼ to ½ cup water
Salt and freshly ground black pepper to taste

INSTRUCTIONS

1. Preheat oven to 350F. Spread walnuts and pecans on a large, rimmed baking sheet and bake until fragrant and light golden brown, 7 to 8 minutes, stirring them around about halfway through. Transfer to a plate and set aside until completely cool (I like to do this a day or two ahead of time). When cool (otherwise they can turn into a paste), finely chop in a food processor fitted with the metal blade.

2. If the shredded carrots or parsnips are very long, roughly chop so pieces are no longer than 1 inch. Heat 1 tbsp of the oil in a large skillet (if you'll be baking the tart in a 9-inch oven-safe skillet, you can use that) on medium. Add the carrot, parsnip, rosemary, thyme, and salt and black pepper to taste. Cook, stirring frequently, until tender and lightly browned, 5 to 7 minutes. Transfer to a large bowl.

3. Add remaining 1 tbsp of the oil to the same skillet and heat on medium. Add leek, celery and salt and pepper to taste. Cook, stirring frequently, until tender and light golden brown, 6 to 8 minutes. Add to bowl with carrot mixture. Add the rice, lentils and chopped nuts and stir until combined.

4. Place the bread in a shallow bowl or small baking dish in a single layer. Add the almond milk and allow the bread to soak until very soft but not dissolving, about 5 minutes, turning once. Tear into small ½-inch pieces and add to bowl with veggie mixture (discard remaining almond milk). Stir until combined.

5. In a small bowl, stir together the chia seeds and 3 tbsp warm water. Set aside until mixture thickens to a gel-like consistency, about 5 minutes. Add to bowl with veggie mixture and stir until combined. Taste for seasoning and add extra salt, pepper or herbs (or other spices) as desired. Coat a 9-inch oven-safe skillet (such as cast iron or stainless steel) with nonstick cooking spray; or coat a 9-inch pie plate or similar-size baking dish with butter or ghee. Add veggie mixture and pat into an even layer. Bake at 350F until slightly puffed in the center and lightly browned at the edges, 25 to 30 minutes. 

6. Make the sauce: In a food processor fitted with the metal blade, combine herbs, avocado, lemon juice, mustard and hot sauce if using. Pulse until herbs are chopped, scraping down the bowl as needed. With processor running, slowly pour the olive oil in through the feed tube, followed by ¼ cup of the water. Scrape down the sides of the bowl. Add more water as needed until the sauce is thick but pourable (you should be able to drizzle it off a spoon). Season to taste with salt and pepper.

7. When tart is done baking, cool for 10 to 15 minutes. Cut into slices and drizzle with the sauce to serve. Tart may be made up to 2 days ahead. Cover and refrigerate. To reheat, cover with foil and bake at 275F until heated through, about 20 minutes; or transfer to a microwave-safe plate and microwave on medium power for about 2 minutes or until center is hot. For the most vibrant color, it's best to make the sauce just before serving.

Nutrition Information
Serving size: 1/8 of recipe (including sauce)  Calories: 360  Fat: 26 g Saturated fat: 3 g Carbohydrates: 29 g Sugar: 3  g Sodium: 108 mg Fiber: 6 g Protein: 8 g