Sourdough Sardine Toast

This is a classic recipe used in my nutrition plans. If you want to become obsessed with sardines this is how you start!

Toast is a great way to double the protein intake in what would normally be a mediocre meal as a closed sandwich. Sardine toast is also new for many people and it is a hard sell at first but trust me, it is so good and if need be you can replace the sardines with other protein choices. Though not included here I have great options in my nutrition plans with marinated tofu, pulled chicken, chickpea mash and a spicy deer steak slices, all of which can be prepared beforehand and used over the course of about 4-5 days.

I’m not going to tell you a whole story before getting to the recipe, so here you go!

This recipe is for 1 serving of about 20-30g/protein depending on your toppings choices.

INGREDIENTS

• 1-1.5 cans of sardines
• 2 medium slices of sourdough – toasted
• 4 slices of sweet tomato
• palmful of baby spinach, arugula or greens of choice
• 1 tsp of olive oil
• a few red onion slices/rings
• hot sauce (optional)
• quarter lemon for squeezing
• 4-5 forkfuls of kimchi
• pepper to tase

PREP

This is a simple toast and load recipe – it doesn’t really matter how you load it but …

• Toast the bread, put the greens, then tomatoes, then sardines, then onions, then kimchi.
• squeeze some lemon over it, drizzle your olive oil and sprinkle some pepper. Thats it!

This is just an intro recipe. The flavours are bound to entice and yet it is simple enough to not take up time or feel complicated. The sourdough has its benefits so try not to skimp on this part. I’m not afraid of carbs, they can play a role in a good nutrition plan but I do like to try and elevate the kind and be specific with the time of eating them.

In a pinch you can simply toast some bread and empty a can of sardines onto it. I do this sometimes and its still delicious and nutritious. Add some olive oil and its even better. I will add some other recipe options for you guys at some point but this is an easy one to be creative with. Trust nme that if you sign up for one of my nutrition coaching consults or programs you will get many more simple and nutritious ideas. Plant based options are available for everything, though you will hear no end ot my gentle prodding of supplementation haha.

I usually provide a full nutrition breakdown for my recipes as they all have a particular place in someone’s plan but this one is often used as a high protein, high omega 3 (about 2g!), probiotic rich meal or snack that is moderately micronutrient rich ( the recipe will vary depending on needs).