Sardine, White Bean & Chickpea Mediterranean Salad

This bright Mediterranean-style salad is packed with clean protein, fiber, and healthy fats, making it ideal for days when you want something fresh but satisfying. Sardines provide omega-3s and protein, while beans add slow-digesting carbohydrates and gut-friendly fiber. Crisp fennel, herbs, and lemon bring balance and freshness to the dish.

Ingredients: (serves 1-2)

• 1 can sardines in water, drained

• ½ cup Northern white beans, rinsed

• ½ cup chickpeas (garbanzo beans), rinsed

• 6–8 cherry tomatoes, halved

• 3 thin slices fresh fennel, finely sliced

• 2 spring onions, chopped

• ¼ jalapeño, finely chopped (optional)

• ¼ cup fresh parsley, chopped

• For the dressing: 1 tbsp olive oil

• 1 tsp Dijon mustard

• Juice of ½ lemon

• Salt and black pepper, to taste
  
  

Instructions:

1. In a bowl, add the sardines and gently break them into large pieces.

2. Add the white beans, chickpeas, cherry tomatoes, fennel, jalapeño, spring onions, and parsley.

3. In a small bowl, whisk together olive oil, mustard, lemon juice, salt, and pepper.

4. Pour the dressing over the salad and toss gently until everything is coated.

5. Taste and adjust seasoning with extra lemon or salt if needed. Serve fresh.
   
   

Wellness Tip:

On GLP-1 medications, pairing carbohydrates with protein helps prevent energy dips and improves satiety. Collagen adds protein without heaviness, while buttermilk supports digestion, making this a gentler way to enjoy a classic waffle without overloading the system. For better blood-sugar balance, keep portions moderate and add protein on the side if needed.

Nutritional Value:

• Protein: 22g

• Carbs: 26g

• Fats: 12g

• Fiber: 8g

• Calories: 300 kcal (for 1 serving)
  (Values may vary slightly based on exact ingredients used.)