Sardines on Polenta with Lemon GreensСардины на поленте с лимонной зеленью
28 min2 servesLow FODMAPGluten-freeWomen 35+
Ingredients
- —2 cans wild sardines in olive oil
- —1 cup polenta
- —3 cups water or stock
- —2 cups arugula
- —Juice of 1 lemon
- —2 tbsp olive oil
- —Parmesan (optional)
- —Salt, pepper
Method
- 01Whisk polenta into boiling water with salt, simmer 15 min.
- 02Toss arugula with lemon and oil.
- 03Spoon polenta on plates, top with sardines, then greens.
- 04Shave parmesan, season.
Why this works
Whole sardines deliver calcium, omega-3 and vitamin D — all critical for postmenopausal bone density; polenta is naturally gluten-free, gentle, and quick energy.