Anchovies are a food we are so quick to say “no” to. Almost every movie or television pizza scene includes someone squeaking, “no anchovies!” and if I’ve ever been with someone ordering a salad with anchovies, they are the first ingredient to be asked to be left off. We have been near-trained to assume that anchovies are a disgusting food we shouldn’t eat, but there is plenty reason to give them a chance. For those of you who steer clear of fish because of mercury, anchovies are a great one to try. They have a short life span, which decreases their chances of accumulating high levels of mercury. Anchovies are also a great source of protein, and the perfect addition to a salad to help it fill you up. Plus, their salty flavor packs a lot of taste into a little amount. Anchovies are also calcium and selenium rich, so they are beneficial to your bone strength and in cancer prevention. And the benefits aren’t over yet- anchovies also have lots of niacin which helps your nervous system function successfully as well as benefiting the digestive tract. Most importantly, they are rich in Omega-3 fatty acids, which is not an easy thing to come by. Omega-3s reduce the risk of heart disease as well as provide anti-inflammatory effects and are crucial in the diet.
Anchovies provide an umami flavor to recipes in that add a richness to whatever dish they are added to. If you are convinced that you hate these little healthy guys, I suggest adding them into dishes in which they are blended with other ingredients, such as on a veggie pizza, in a pasta or in a salad dressing. I love them in this delicious, veggie-packed, kid-friendly Ratatouille. Guaranteed everyone in the family will love this flavorful and colorful dish, which can be served as the main course or as a side dish.
Rezept für 4 Portionen
Line a large platter with paper towels.
Heat 1/3 cup olive oil in a medium saucepan over medium heat. Add the eggplant, season generously with salt and pepper and let that cook for 10 to 12 minutes until eggplant is soft and wilted.
Remove the eggplant from the pan and place on platter to drain.
Heat ¼ cup olive oil in medium sauce pan over medium heat and cook zucchini same way as the eggplant and then add it to the platter.
Add another ¼ cup of olive to the pan, then the anchovies, onions, garlic and herbs. Cook for 5 to 7 minutes until the onions are caramelized.
Add the tomatoes and cook for 10-12 minutes until pulpy.
Return the eggplant and zucchini to the pan, crack open chile and add to pan.
Season with salt and pepper and let the ratatouille cook slowly for 20 minutes, until the mixture is soft, mushy and juicy. Stir in the vinegar and let cool to room temperature.
Holistic Nutritionist & Lifestyle Cleanse Expert, Los Angeles
After being diagnosed with cancer when she was 32, Elissa Goodman explored holistic alternatives and combined them with traditional treatments and was able to beat the disease. Her husband wasn’t as fortunate; he succumbed to Non-Hodgkins Lymphoma when he was only 45 after a regimen of doctor-prescribed chemotherapy and two bone marrow transplants. Her personal experience led her to realize the many ways in which nutrition and lifestyle affect our ability to deal with health challenges.