Nutrient-packed and ultra-tasty, super foods to include in your party recipes, and to keep stocked in your pantry: sardines, freekeh, tahini, and wild salmon.

[1] Matiz Gallego Sardines These little fish can do wonders for your body as they promote heart and bone health. They contain one of the highest concentrations of omega-3s found in any food, as well as high quantities of vitamin b12, vitamin D, and calcium. Skeptical about the fishy taste? Matiz Gallego’s sardines are the perfect way to give sardines a chance, as they have a very subtle and uncommon flavor. Try Hobnob’s recipe for a Sardine Canape with  Zesty Lemon-Herb Crumbs to get you started.

Traditional harvesting methods are used that respect the biological cycles of the species, as well as avoiding harm to other sea creatures. How to eat sardines:
• Top a cracker—you don’t need anything else
• Make a sardine pâté with cottage cheese and yogurt
• Put them in your favorite pasta dish—adding lemon, garlic, breadcrumbs to really enhance the taste

[2] Freekeh Just when you thought you knew about all the latest trends in healthy eating, freekeh comes along to prove you wrong. This green wheat comes via the Middle East and contains four times the fiber of other grains—it even contains twice as much fiber as quinoa. The nutty taste and satisfying texture will have you eating it right out of the pot. I found this brand from Kalustyan’s superior in taste. I added it to the Nutty Spinach Rolls in this party plan.

[3] Rejuvanative Foods Raw Black Sesame Tahini Black sesame seeds have an sultry, dark color, a rich flavor and strong aroma. During the tahini-making process, the seeds are not hulled—thereby making them higher in calcium than white sesame seed tahini. You can also welcome high levels of copper, essential for building collagen, and zinc, which promotes the immune system and helps reduce the risk of osteoporosis. I included this ingredient in Avocado & Pea Hummus recipe, which created an unusual color.

[4] Sea Bear Smoked Wild King Salmon This hot-smoked salmon was featured in this month’s recipe for Salmon Cheesecake, and mixed with a dense pumpernickel crumb and chia seed crust. It is wild-caught and smoked in alder wood, which is more liked cooked salmon than lox. Based on how Native Peoples first smoked salmon centuries ago, Northwest style is today one of the world’s great regional food traditions. This is a pantry item must.

See more Super Foods recipes using these ingredients from the 05 Healing Foods