Pilchard

whole wheat spaghetti • sardines packed in olive oil, lightly drained and broken into bite-sized pieces • cannellini beans, drained and rinsed • garlic, minced • extra-virgin olive oil (or use some of the sardine oil) • lemon zest • lemon juice • crushed red pepper flakes (to taste) • Freshly ground black pepper • Reserved pasta cooking water • baby bella mushrooms, halved or quartered • fresh green beans, trimmed •

cleaned sardines • flour or semolina • garlic • cumin • black pepper • Salt to taste • lemon juice • frying oil

whole fresh fish (sea bream, sardine, or similar) • potatoes, sliced • cherry tomatoes • red pepper, chopped • green chili pepper (optional) • garlic, minced • olive oil • salt • black pepper • paprika • cumin • chopped parsley and cilantro •

smoked Thai sardine halves in olive oil • Atlantic sardine halves in olive oil • Whole small Sardines in olive oil • Optional large can (15 oz) of sardines in tomato sauce • Optional 2 Tbs olive oil • fresh spinach • sliced ripe avocado • peeled shallot, sliced very thin • heirloom tomato, sliced • sweet yellow banana pepper, sliced • sweet red banana pepper, sliced • sweet orange banana pepper, sliced •

canned sardines in oil or tomato sauce, spines removed • butter lettuce leaves • cut green beans • cubded potato, skin on • fresh farm eggs, 4 minute softboiled, halved with peels on, then scooped • ripe sweet grape tomatoes, halved • marinaded artichoke hearts, cubed • Green garlic chives, chopped • lemon, wedged in quarters • dijon mustard • red wine vinegar • Juice from marinaded artichockes •

sardines (i swear by matiz!) • harissa paste • preserved lemon (minced) or 1/2 lemon juiced and zested • cinnamon • cumin powder • honey • salt and pepper to taste <3

fennel tops • boneless, skinless anchovis or sardines or tuna in olive oil, 4 ounces • flaked seasalt • olive oil

romanesco florets • whole sardines in oil • tomatoes, diced • butter lettuce • trimmed watercress • capers • vinegar • sliced persian cucumbers • Pepper to taste

baked beans D’Heritage • sardine VIRAL D’Heritage • Salt and sugar (optional) • Bread or rice (optional)

Red bell pepper • Yellow bell pepper • Green pepper • Dried young sardines • Salad oil • Soy sauce

dried taro leaves (pre-cut) • coconut milk (canned works fine) • coconut cream (canned) • sautéed shrimp paste (ready-made bagoong) • medium onion, chopped • garlic, minced • thumb-size ginger, minced • –6 chilies (siling labuyo or green finger chilies) • pre-cooked meat or seafood (leftover pork, shrimp, or even canned sardines in oil) • Salt and pepper to taste

tin of sardines • biji onion • biji keat la lime • Salt • Ajinomoto • Water • Cooking oil • Few Vietnam chilies

Sardines • Cabbage • Carrot (grated) • Onion • Cucumber • Sweet pepper • Mayonnaise • Seasoning • Curry powder • Lil salt • Sliced bread

potato cut into strips • Shallots slice • sardines

small can sardines • boiled eggs • Shallots, sliced • ginger • little bit beansprout

Shiitake powder • sesame oil • baby sardines • green onions (finely chopped) • eggs • rice • soy sauce • salt • Chinese seasoning (semi-solid type)

shallot • small can sardine

monggo seeds • malabar spinach leaves • pumpkin • salt and pepper • onion • garlic • saba sardines (in coconut cream) • water

non-stop, clean sardines • chopped parsley • strong hrissa (spicy red pepper coulis) • lemon juice • lemon juice • green salad • tomato • lemon - • boiled egg 3 tablespoons of breadcrumbs • vinegar - salt 3 tablespoons of flour • olive oil • egg

small can sardines • green bell pepper • onions • tomato • ginger

canned fish in oil (sardines, tuna) • boiled potatoes • boiled carrots • hard boiled eggs • onions • mayonnaise

canned sardines in tomato sauce(155g) • garlic, minced • onion, minced • beaten eggs • all-purpose flour • Chives, chopped • Coriander, chooped • carrot, minced (optional) • Salt and Pepper • Oil, for pan frying

Mackerel sardines (I prefer Saba brand) • Sotanghon noodles • garlic (minced) • medium sized onion (sliced) • tomato (quartered) • Spring onions • Salt & pepper

sardines • eggs • Onion • Garlic • Oil

Cooking oil/Olive Oil • large Red Onion • Bread Crumbs • garlic • medium green bell pepper, diced • large tomatoes thinly sliced • spanish sardines • spaghetti pasta • Salt and ground pepper • Fresh parsley

banana leaves • For the rice: • rice • instant coconut milk + water (according to the measurement of your rice) • Indonesian bay leaves • lemongrass, pounded • salt • For the filling: • canned sardines • vegetable oil • shallots, thinly sliced • garlic, thinly sliced •

frozen grounded cassava leaf • red palm oil • sardines in tomato sauce • peanut butter or peanuts • green bell pepper • small onion • eggplant • green onion • Maggie cubes • salt

medium or large ripe avocado (depending on how much you like) • hard boiled eggs • and 1/2 bunches of lettuce (medium sized) • of a small cabbage • medium onion • medium bell pepper (colour of choice) • small cucumber • medium sized tomatoes • large canned sardines • large carrot • medium garlic clove • olive oil or vegetable oil •

small sardine can • shallots sliced • garlic slices • chopped thai chili • tomatoes sliced • bay leaves • Water • cooking oil • Served with: • Steam rice (I preferred brown rice) • Any raw greens (lettuces or spinach)