A brain-food lunch in under fifteen minutes: smashed avocado on toasted wholegrain bread, piled with tinned sardines and a scatter of tomato. Humble, fast and quietly one of the most nutrient-dense things you can put on toast.
Ingredients
- 1 tin of sardines in olive oil, drained
- 1 ripe avocado
- 2 thick slices of wholemeal bread
- 1 tomato, sliced
- Juice of half a lemon, chilli flakes and black pepper
Method
- Toast the bread until crisp.
- Mash the avocado with the lemon juice and a pinch of salt, then spread thickly over the toast.
- Top with the sardines and sliced tomato, and finish with chilli flakes and plenty of black pepper.
Why it works
Sardines are one of the richest sources of the marine omega-3 fats EPA and DHA, and DHA in particular is a structural building block of the brain. Pairing them with the monounsaturated fat of avocado and the slow carbohydrate of wholegrain bread makes a genuinely brain-friendly plate, not just a quick one.
