This is a great light meal or snack – sardines on toast. I’ve been making it for years! Served on its own or with a crunchy, crispy salad it’s a good use of everyday ingredients and store cupboard stables……It’s also not too precious about the quantity of the ingredients so great for anyone who doesn’t like to measure. Dive on in and enjoy!
Sardine Health Benefits
Sardines are an excellent source of omega 3 fatty acids, calcium and Vitamin B12. They are said to be named after the Italian island of Sardinia!
Omega 3 fatty acids help prevent heart disease due to their anti-inflammatory properties. They also reduce the risk of blood clots and lower blood pressure. As such they may help protect those who have had a heart attack in the past. It is thought that individuals whose diets included a higher intake of fish, particularly those high in omega 3 fatty acids reduce their risk of heart disease by roughly 47% compared with those individuals who did not eat fish.
Sardines are a great source of Vitamin B12 which helps your cardiovascular systems and gives you energy. They also contain a good amount of vitamin D which is necessary for good bone health throughout your life.
They are an excellent source of calcium which makes them a good choice for those individuals who are lactose intolerant, intolerant to dairy yet still need to get calcium in their diet.
To round off their health benefits, sardines provide protein which is needed for healthy bones and muscles. Protein also helps create antibodies that keep our immune system strong.
Red onions and tomatoes
Onions contain antioxidants that fight inflammation and decrease cholesterol levels – which together may lower heart disease risk. These properties may also help reduce high blood pressure and protect against blood clots.
Red onions in particular contain anthocyanins – which give red onions their colour – and food rich in anthocyanins contribute to a reduced risk of heart disease.
Onions have also been linked to a lower risk of certain cancers, including stomach and colorectal. These cancer-fighting properties have been linked to the sulphur compounds and flavonoid antioxidants found in onions and also garlic.
Tomatoes are the major dietary source of the antioxidant lycopene which has been linked to reducing the risk of heart disease and cancer. They are also a great source of Vitamin C, potassium, folate and Vitamin K.
Lycopene in the diet helps to reduce the bad form of cholesterol known as LDL. In addition, tomatoes have a protective effect on the inner layer of the blood vessels and may decrease the risk of blood clotting.
Dive into the recipe for sardines on toast below – it’s a really simple one yet soo tasty!
Sardines on toast
- Toaster and grill
- 2 slices Sourdough bread to toast
- 1 135g Tin fo sardines in tomato sauce
- 5 Cherry tomatoes sliced
- 1/2 Red onion sliced
- 50 g Cheddar cheese – sliced – or as much as you like
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Toast the bread and set aside
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Prepare the sardines and slice the red onion, tomatoes and cheese
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Top the toast with the sardines, red onion, sliced tomatoes and cheese and pop under the grill to warm through and for the cheese to melt a little. Serve and enjoy!