Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Calcium, Iron, Protein and Omega-3.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Omega-3 — Omega-3 fats support heart, brain and mood health, and are important in pregnancy for your baby’s brain and eye development.
Ten minutes for a hit of calcium (from the bones), iron and omega-3.
Breakfast / Lunch · Serves 1 · Ready in 10 min · Rich in Calcium, Iron, Protein, Omega-3
Ingredients
- 1 can sardines in springwater, drained
- 2 slices grainy or wholemeal bread
- 1 tomato, sliced
- Handful of rocket
- Squeeze of lemon
- Cracked pepper
Method
- Toast the bread.
- Mash the sardines (bones and all) with a fork and a squeeze of lemon.
- Top the toast with rocket, tomato and the mashed sardines.
- Season with pepper and serve.
Tip: Mash the soft edible bones right in, that is where most of the calcium is.
Roughly per serve
- Iron: 2.7 mg
- Choline: 90 mg
- Calcium: 380 mg
- Protein: 24 g
- Omega-3: 1400 mg
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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