KetoFLEX 12/3 Kitchen: A Little Love from the Sea

February may be known for hearts and roses, but we’re sending a little love from the sea — nourishing brain and vascular health with omega-3-rich SMASH fish. Salmon, mackerel, anchovies, sardines, and herring: small, wild fish that deliver concentrated DHA and EPA with a naturally lower toxin burden. We invite you to explore simple, delicious ways to bring these powerful brain foods to your table.

This month’s recipes for our PreCODE and ReCODE members include Mediterranean Sardine Salad (recipe below), Mackerel Patties, and Nordic Creamy Cauliflower and Herring.

Mediterranean Sardine Salad

Sardines may be small, but they pack a big punch for brain health. Rich in omega-3s, vitamin D, and calcium, they help protect memory, focus, and mood. Paired with colorful veggies, herbs, and healthy fats, our salad supports both your brain and gut — proof that smart eating can be simple and satisfying.

Yield: Four Servings

Tips:

• When choosing sardines, opt for those with skin and bones as they are more nutrient-dense (rich in omega-3s, collagen, calcium, and vitamin D) than the meat-only version. Because sardines are such a small fish, the bones are soft and almost non-detectable. You can gently mash them before adding to the recipe to make the bones disappear.
• If you can’t tolerate the bones, no worries. Skinless, boneless sardines are still powerhouses of nutrition.
• For a creamier texture, mash an avocado and stir it into the salad instead of cubing it.
• Add a pinch of smoked paprika or cumin for a warm, earthy flavor variation.
• For extra crunch, sprinkle toasted pine nuts, pumpkin seeds, or chopped walnuts on top just before serving.
• In the mood for Mexican? Swap dill for parsley and cilantro, and replace lemon juice with lime juice for a fiesta-inspired twist.

Ingredients:

• 2 cans wild sardines in olive oil (4.4 oz each), drained and gently flaked (½ can per serving)
• 2 tablespoons fresh lemon juice (plus extra for serving)
• 1 tablespoon Dijon mustard
• 1 red bell pepper, finely chopped
• 2 stalks celery, finely chopped
• 2 tablespoons capers, drained and rinsed (use less for lower saltiness)
• ½ cup finely chopped red onion
• ¼ cup finely chopped fresh dill
• 1 ripe avocado, diced (or mashed if preferred), optional
• 1 tablespoon high polyphenol extra virgin olive oil (EVOO)
• Salt and freshly ground black pepper, to taste
• Optional: lettuce leaves, scooped avocado halves, or seed crackers for serving

Directions:

1. In a medium bowl, gently flake the sardines with a fork. Add lemon juice and Dijon mustard, mixing lightly to combine.
2. Stir in the red bell pepper, celery, capers, red onion, and dill. Toss gently to blend while keeping sardines intact.
3. Carefully fold in the avocado (optional) or mash it first for a creamier consistency.
4. Drizzle with olive oil, season with salt and black pepper, and add an extra squeeze of lemon juice to taste.
5. Serve immediately in avocado halves, spooned into lettuce cups, or with keto crackers for crunch.