Sardine & Avocado Open Sandwich on Rye

Sardines are a nutritional heavyweight—cheap, sustainable, and packed with omega-3s. Mash them with avocado and a squeeze of lemon, and they become creamy and mellow. Pile the mixture onto dark rye bread. It's a proper meal, no cooking required.

Ingredients (Serves 1):

• 1 tin of sardines in olive oil, drained
• ½ ripe avocado
• A squeeze of lemon juice
• Black pepper
• 1 thick slice of dark rye, sourdough or pumpernickel bread

Method:

1. Mash the sardines and avocado together with a fork. Stir in the lemon juice and a generous crack of black pepper.
2. Pile onto the rye bread. Eat immediately.

Why it's gut-friendly: Sardines are one of the best sources of omega-3 fatty acids, which reduce inflammation in the gut and support the gut-brain axis. Avocado provides fibre and healthy fats. Rye bread is a prebiotic.