Zesty Sardine Pâté | Gluten-Free, Dairy-Free | BoneCoach™ Recipes

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Bone Coach Recipes | Zesty Sardine Pate | Bone Loss Bone Healthy Food Nutrients Osteoporosis

Our Zesty Sardine Pâté is an elegant and tasty snack that just so happens to be loaded with bone-building nutrients.

In addition to its heart-healthy and inflammation-dampening omega-3 fatty acids…

Sardines are rich in bone-strengthening nutrients like calcium, magnesium, vitamin D, and more making it one of the BEST foods for those with osteopenia and osteoporosis.

Spread this delicious pâté dip with your favorite veggies or gluten-free crackers for an elevated, bone-healthy snack.

Bone Coach Recipes | Zesty Sardine Pate | Bone Loss Bone Healthy Food Nutrients Osteoporosis

Zesty Sardine Pâté | Gluten-Free, Dairy-Free | BoneCoach™ Recipes


TOTAL TIME: 15 minutes


2 tbsp (15 ml) avocado or fresh pressed extra virgin olive oil

1 yellow onion, diced

1 clove garlic, finely minced

1 tsp (5 ml) rosemary, finely minced

1-125g (4.4oz) can wild sardines in water, no salt added

1 tbsp (15 ml) lemon juice

1/2 tsp (2 ml) sea salt

Dash black pepper (omit for paleo AIP)


1) In a skillet over medium heat, add oil and onions. Stir continuously and cook until browned and caramelized, about 10 minutes. Add in the garlic and rosemary and cook for one more minute. Stir in the sardines, lemon juice, salt and pepper.

2) Transfer contents into a blender or food processor, and pulse until smooth.

3) Serve immediately, or refrigerate until ready to eat, with veggies or crackers.


Recipe created by BoneCoach™ Team Dietitian Amanda Li, RD & Chef.


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The information shared above is for informational purposes only and is not intended to provide medical or nutrition therapy advice; it does not diagnose, treat or cure any disease, condition; it is not to be used as a replacement or substitute for medical advice provided by physicians and trained medical professionals. If you are under the care of a healthcare professional or are currently using prescription medications, you should discuss any dietary and lifestyle changes or potential dietary supplements use with your doctor. You should not discontinue any prescription medications without first consulting your doctor.