1 food, 5 ways: Anchovies

More than just a pizza topping, anchovies are a versatile ingredient that is  high in protein and adds a savory punch to any dish

1. FLAVOUR YOUR  VEGGIES Stove-cooked anchovies dissolve and create a powerful flavour. Add a few whole, rinsed  anchovies to a pan over medium heat with garlic, olive oil, and a large squeeze of lemon. Once they’ve dissolved, throw in chopped veggies and  sauté. Use as a side dish, or mix with whole-wheat pasta.

2. DRESS YOUR  SALAD  Make a healthy Caesar salad dressing by adding the following ingredients into a high-powered blender:                                                                        2 rinsed anchovies
2 tbsp lemon juice
1 tbsp Dijon mustard
1 tbsp plain Greek yogurt                                                                                             ¼ cup olive oil
2 garlic cloves, and a dash of hot sauce.

3. TOSS INTO A PESTO Blend 4 to 6 drained and rinsed anchovies with 1 to 1½ cups fresh basil, 3 garlic cloves, the juice of ½ lemon, ¾ cup pumpkin seeds, ¼ cup  extra-virgin olive oil, and ½ cup parmesan cheese.  Add 1 cup baby kale and 2 tbsp water. Reblend to desired consistency.

4. STRAIGHT FROM THE TIN  While anchovies can be an acquired taste, these little fish are packed to the gills with flavour. And they’re healthy too. One serving of anchovies has only 60 calories and more than 8 grams of protein. You’ll also receive a healthy dose of omega-3 fatty acids, vitamin B3, calcium, and iron. Omega-3s are a healthy unsaturated fat that can help lower inflammation and chances of cardiovascular disease.

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5. AS AN APPETIZER Anchovies are a staple in many tapenades.  Whip this up for an appetizer on top of sliced cucumbers or whole-grain crackers,  or for your entrée use on top of grilled  chicken or fish. In a  food processor mix 1 cup pitted kalamata olives, ¾ cup sundried  tomatoes, 2 to 3  anchovies (drained  and rinsed), 1 tbsp  capers, 2 garlic cloves,  ½ cup olive oil, ¼ cup  basil leaves, and  crushed red pepper  (or fresh black pepper).  Adjust quantities  to taste.

CHEW  ON THIS To decrease their  sodium, drain and rinse anchovies  before cooking or  eating them.