🐟 Sardine Protein Waffles: A Simple Midlife Nutrition Powerhouse!

🐟 Sardine Protein Waffles: A Simple Midlife Nutrition Powerhouse

Hello Thrive in 12 ladies 💛

As promised, here is the sardine recipe I talked about!

If you were on the call this week, you already know how passionate I am about helping women find simple, affordable, nutrient-dense foods that support healthy aging, muscle maintenance, metabolic health, and longevity.

And sardines are one of my favourites.

Why include sardines?

✓ Rich in omega-3 fats (EPA & DHA)

✓ High-quality protein + pre-biotics

✓ Vitamin D

✓ Calcium (when the bones are included)

✓ Very affordable

✓ Lower in mercury than larger fish

✓ Convenient and shelf-stable

They are one of the most nutrient-dense foods available and can be a fantastic addition to a midlife nutrition plan.

And if sardines are not your thing, you're definitely not alone 😊

You can easily substitute:

• canned salmon

• tuna (but you won't get the Omegas here:)

• herring

• mackerel

When purchasing canned fish, I generally recommend choosing varieties packed in water whenever possible.

🧇 Sardine Protein Waffles

Ingredients

• 2 eggs or 120 ml of egg whites

• 1 can sardines, drained

• pinch of salt

Optional additions:

• 30 g oat bran, rolled oats, or flour of choice

• a small amount of light mozzarella for texture if you want to get fancy

Instructions

1. Mash the sardines with a fork.

2. Mix with eggs and salt.

3. Add oats, oat bran, or cheese if desired.

4. Cook in a waffle maker or non-stick pan until golden.

Makes:

• 4 small protein waffles (chaffles)

or

• 1 large waffle

🐟 Easy Ways to Add More Sardines and Fatty Fish

• Mix with Greek yogurt and mustard

• Add to salads (my fave is adding fish to a hearty bowl of veggies of choice like spring mix greens, lettuce), then add baked potatoes! For extra nourishment and deliciousness, add 50 g of avocado/guacamole, or 1 boiled egg.

• Spread on toast, crackers, or wraps

• Add to scrambled eggs, omelets, or frittatas

• Use in waffles or savoury crepes

Start small.

Even once per week can be a wonderful step.

Consistency always beats perfection.

🌱 What If You Can't Eat Eggs?

A question that came up previously was how to replace eggs in recipes like this.

One simple option is a chia egg.

To make one chia egg:

• 1 tablespoon chia seeds

• 3 tablespoons water

Mix and allow it to sit for 10–15 minutes until it forms a gel-like consistency.

You can also use ground flaxseed in a similar way.

A quick note:

Chia and flax provide fibre and healthy fats, but they do not provide the same amount of protein as eggs.

If you're using an egg replacement, consider adding another protein source to the meal, such as:

• Greek yogurt

• cottage cheese

• protein powder incorporated into the recipe

• additional fish

• a protein-rich topping or side dish

As always, the goal is not perfection.

The goal is to find simple, enjoyable ways to nourish your body consistently. And experiment!

If you try the recipe, let us know how it turns out:)

And if you have a favourite sardine or fish recipe, please share it below. I'd love to see your ideas.

Coach Sasha 💛