Meal 1: The Underdog

Overview

The Underdog is a quick, healthy, and nutritious meal that combines sardines, guacamole, and crisp bread. Despite its simplicity, this meal packs a powerful nutritional punch, making it an excellent choice for those on the go.

Ingredients

• Sardines: A can of sardines in olive oil.
• Guacamole: Made from Hass avocados, tomatoes, and onions.
• Crisp Bread: Whole grain crisp bread with sunflower seeds, flax seeds, and sesame seeds.

Nutritional Benefits

Sardines

Sardines are often overlooked, but they are incredibly nutritious. They are an excellent source of Omega-3 fatty acids, which are essential for brain and eye health. Regular consumption of Omega-3s has been linked to improved cognitive function and better sleep quality.

• Omega-3 Fatty Acids: Essential for brain and eye health.
• Protein: Helps in muscle repair and growth.
• Vitamins and Minerals: Rich in vitamin D, calcium, and B12.

Guacamole

Guacamole is not only delicious but also packed with nutrients. The primary ingredient, Hass avocados, are rich in healthy fats and fiber, which help in maintaining good heart health and digestive function. The addition of tomatoes and onions provides extra vitamins and antioxidants.

• Healthy Fats: Monounsaturated fats that are good for heart health.
• Fiber: Aids in digestion and helps keep you full longer.
• Vitamins and Antioxidants: Rich in vitamins C, E, and K.

Crisp Bread

Crisp bread is a great base for this meal. It is rich in whole grains and seeds, providing a good source of fiber and protein. The combination of sunflower seeds, flax seeds, and sesame seeds adds extra nutritional benefits.

• Whole Grains: Good source of complex carbohydrates and fiber.
• Seeds: Provide additional protein, healthy fats, and micronutrients.
• Fiber: Helps in maintaining digestive health and keeps you full.

Preparation Steps

1. Open the Sardines: Carefully open the can of sardines and drain the excess oil.
2. Prepare the Guacamole: If not using store-bought guacamole, mash the avocados and mix in chopped tomatoes and onions.
3. Assemble the Meal: Spread a generous amount of guacamole on the crisp bread. Place the sardines on top.
4. Serve and Enjoy: Your nutritious meal is ready to be enjoyed. This is perfect for a quick lunch or a healthy snack.

Learning Outcomes

By the end of this module, you will be able to:

• Understand the nutritional benefits of sardines, guacamole, and crisp bread.
• Prepare a quick and healthy meal using these ingredients.
• Recognize the importance of incorporating Omega-3 fatty acids, healthy fats, and fiber into your diet.

For more meal ideas, check out Meal 2: Dorm Room Special.