Smoked Salmon & Cream Cheese Rye Sandwich

This feels like something from a posh café, but it takes about ninety seconds. Dark rye bread is dense, chewy, and packed with fibre. Smoked salmon gives you omega-3s. Cream cheese holds it all together. If you have capers or a squeeze of lemon, lovely. If not, it's still excellent.

Ingredients (Serves 1):

• 2 slices of dark rye or pumpernickel bread
• 2 tbsp cream cheese
• 2–3 slices of smoked salmon
• A few capers (optional)
• A squeeze of lemon juice (optional)
• Black pepper

Method:

1. Spread the cream cheese generously on both slices of bread.
2. Lay the smoked salmon on one slice. Scatter with capers and a squeeze of lemon if using. Grind over some black pepper.
3. Close the sandwich. Eat immediately.

Why it's gut-friendly: Rye bread is rich in arabinoxylan, a prebiotic fibre that feeds good gut bacteria. Smoked salmon provides anti-inflammatory omega-3s. Cream cheese is a fermented dairy product, offering a small probiotic boost.