Get your daily dose of complex carbs and healthy fats all at once with these nutritious sweet potato and sardine-stuffed avocados. For a more budget-friendly option, swap the sardines with tinned pilchards.

SERVES 6 // COOKING TIME 50 min

INGREDIENTS
1 sweet potato, chopped
1 tbsp olive oil
1 tsp cumin
½ tsp garlic powder
4 tsp lime juice
3 avocados, halved and pitted
1 tin sardines, deboned and flaked
12 baby tomatoes, halved
1 tbsp sunflower seeds, toasted
1 tbsp pumpkin seeds, toasted
½ wheel feta, crumbled
⅓  cup coriander

METHOD
1. Preheat oven to 180ºC.
2. Spread the sweet potato out on a roasting tray and toss with the olive oil, cumin, garlic powder and half of the lime juice.
3. Bake for 25–30 minutes, until soft.
4. Brush the avos with some of the lime juice and fill with sweet potato, flaked sardines and baby tomatoes.
5. Sprinkle with the seeds, feta, leftover lime juice and coriander.

Recipe & styling: Kate Turner
Photography: Jotham van Tonder // HMimages.co.za

Sweet potato rösti with yoghurt and creamy tuna is another great healthy combo if you’re looking for a snack that will keep you going throughout the day.

The post Sweet potato and sardine-stuffed avocados appeared first on MyKitchen.

Packed with omega-3 fatty acids, sardines are great for brain function and development. Enjoy them in this barley salad with spinach and sardines.

SERVES 4 // COOKING TIME 30 min

INGREDIENTS
For the dressing
⅓  cup olive oil
2 tbsp white-wine vinegar
2 tbsp honey
Zest and juice of 1 lemon
For the barley salad
2 cups cherry tomatoes, halved
2 tbsp olive oil
1 garlic clove, finely chopped
1½ cups cooked barley
2 tins pilchards, cleaned
1½ cups baby spinach
¾ cup bean sprouts

METHOD
For the dressing
1. Whisk all the ingredients together.
For the barley salad
1. Preheat oven to 200°C.
2. Toss tomatoes, olive oil and garlic together. Season and roast for 15 minutes. Set aside until cooled.
3. Place the barley at the bottom of a jar, followed by the tomatoes, pilchards and the baby spinach. Top with bean sprouts and drizzle with the dressing.

Recipe: Jezza-Rae Larsen
Styling: Elizabeth Mackenzie
Photography: Sean Dollery // HMimages.co.za

The stuffed spuds with sardines and sour cream are another brain-boosting favourite.

The post Barley salad with spinach and sardines appeared first on MyKitchen.

With only five ingredients, these stuffed spuds with sardines and sour cream are ideal for your fast weeknight dinner mash-up!

SERVES 6 // COOKING TIME 10 min

INGREDIENTS
2 tins sardines, drained
1 red onion, finely chopped
Handful parsley, chopped
6 potatoes, roasted whole
1 cup sour cream

METHOD
1. Combine the sardines, red onion and parsley, and season well.
2. Slice each still-hot roasted potato in half and stuff with the sardine filling.
3. Add a dollop of sour cream to each one. Season well and serve.

Recipe & styling: Leila-Ann Mokotedi
Photography: Jotham van Tonder // HMimages.co.za

Keen to try more sardine recipes? Why not make this Sicilian sardine pasta?

The post Stuffed spuds with sardines and sour cream appeared first on MyKitchen.

Who doesn’t love a steaming pasta dish? Get your daily dose of essential omegas for optimal health with this yummy roasted tomato and sardine pasta!

SERVES 4 // COOKING TIME 1 hour 5 min

INGREDIENTS
For the roasted tomatoes
2 cups Rosa tomatoes
3 tbsp olive oil
2 tbsp balsamic vinegar
For the pasta
2 garlic cloves, thinly sliced
¼ cup olive oil
2 tins pilchards in tomato sauce
¾ cup grated hard cheese, plus extra to serve
2 tbsp chopped dill, plus extra to serve
500 g spaghetti

METHOD
For the roasted tomatoes
1. Preheat oven to 200°C.
2. Combine all the ingredients in a roasting tray and season well.
3. Roast for 30 minutes, until the tomatoes are bursting.
For the pasta
1. Fry the garlic in the olive oil over a low heat.
2. Turn the heat up to medium and add the sardines and tomato sauce, followed by the roasted tomatoes, hard cheese and dill.
3. Allow to simmer for 5 minutes.
4. Cook the spaghetti according to packet instructions. Drain, reserving 1 cup cooking water.
5. Toss the pasta into the sauce and slowly drizzle in the reserved cooking water until the sauce has reached your desired consistency.

Recipe & styling: Elizabeth Mackenzie
Photography: Jotham van Tonder

The post Roasted tomato and sardine pasta appeared first on MyKitchen.