DAILY POST AUGUST 12th:¬† 2 FISH, 1 FISH, MAYBE 0 FISH
High in nutrient-dense anchovies are an essential part of a balanced meal because they provide so much of so many good things:¬† protein, good fats (omega 3 and 6 fatty acids), calcium, magnesium, potassium, folate, vitamin A.¬† Yes, they are high in salt, but it is not added salt, just salt from a life lived in the sea.¬† You can rinse them off in cold running water to get rid of some of the saltiness and leaving the nutrients intact.¬† Anchovies provide a wonderful way to flavor food, either used in preparations (enriching sauces, gravies, butters, dips) or serving alongside in salads or on sandwiches.
When buying anchovies, get them flat rather than rolled, without capers.¬† If you like capers, buy a jar of them, too.¬† Use the oil for adding to other things, too.
SNACKS & DIPS
- Liptauer Spread.
- Blend anchovies into cream cheese thinned with plain yogurt for a dip with chips or crudit√©s.
- Add to Humus, store-bought or home made (omit the added salt), to add a robust flavor for dipping bread or crudit√©s.
- A blast-from-the-past mid-century hors d’oeuvre:¬† saltine (or other cracker) topped with a slice of hard-cooked egg topped with an anchovy and caper.¬† Serve with martinis.
SALAD & FIRST COURSE
- Caesar Salad.
- Add diced anchovies (use the slicing action of two knives to smush them up) – to olive oil and lemon juice or vinegar, and you have a great salad dressing for a spinach or lettuce-based salad.¬† Or use the oil from the tin of anchovies or sardines for a little more mild flavor.¬† It’s all good; don’t throw anything out.
- Part of a traditional Salad Nicoise, anchovies go right on top of tuna, hard-cooked eggs, tomatoes, olives and blanched green beans.
- Traditional antipasto includes anchovies.¬† Cured meats (salami, prosciutto), crudit√©s raw (bell pepper) or marinated (artichoke hearts, mushrooms), roasted garlic and cheeses.¬† They pair well with olives, especially if you’re eating crackers or bread with.¬† Perfect for lunch at work , an after-school snack, after work with a glass of wine or cocktails, or a picnic anytime.
- Chop into ground sirloin when making steak tartar.
- Combine softened, unsalted butter with anchovies or sardines to put into other things, like mashed potatoes, noodles, rice or polenta.
- Add to Mac & Cheese (omit added salt) or potatoes au gratin; the number of casserole possibilities are only as endless as your imagination.
- Toss anchovies into a plate of pasta to enrich it beyond your wildest dreams.¬† This is probably the most flavorful way to eat plain pasta:¬† toss while hot with unsalted butter or olive oil and chopped anchovies.¬† Maybe add a few nuts, like walnuts or toasted pine nuts.¬† The next time your child won’t eat anything but noodles, try it.
- Add to quiche, souffles or scrambled eggs to flavor these dishes without using added salt.¬† You can also incorporate caramelized onions, roasted garlic, mushroom or (a less salty) cheese.¬† You’re going to be pleasantly surprised.
- Put onto Pita Pizza or any pizza, to enrich this hand-held classic.
- Put anchovies (with or without capers) on sandwiches, experimenting with what works best.
- Try different kinds of greens (arugula, spinach, alfalfa sprouts), sliced tomato, grated carrot.
- Great on a cheese sandwich.
- Add to a pimiento-stuffed olive sandwich, with mayo on white bread.
- If you have a good, whole-grain loaf of crusty bread, good quality butter and anchovies are an unexpected pleasure.¬† Add sliced radish for a French-flavored treat.