Simple Sardine & Avocado Smash on Sourdough

Sardines. I know. They have a reputation. But hear me out: they're cheap, sustainable, and absolutely packed with omega-3s that your brain and gut adore. Mashed with avocado, lemon, and a pinch of chilli, they become something genuinely delicious. Pile it on sourdough and you've got a lunch that takes five minutes and makes you feel like you've done something good for yourself.

Ingredients (Serves 1):

• 1 tin of sardines in olive oil, drained
• ½ ripe avocado
• Juice of ½ lemon
• Pinch of chilli flakes (optional)
• Salt and pepper
• 1 thick slice of sourdough bread
• A handful of rocket or watercress to serve

Method:

1. In a small bowl, mash the sardines and avocado together with a fork.
2. Stir in the lemon juice, chilli flakes if using, and a pinch of salt and pepper.
3. Toast the sourdough until golden and crisp.
4. Pile the sardine mixture onto the toast. Top with rocket or watercress.
5. Eat immediately. Feel smug about your omega-3 intake.

Why it's gut-friendly: Sardines are one of the best sources of omega-3 fatty acids, which are powerfully anti-inflammatory and support the gut-brain axis. Avocado provides fibre and healthy fats. Sourdough is fermented and easier to digest.