Avocado & Sardine Toast
Whole-grain toast spread with ripe avocado, piled with tinned sardines and sweet roasted tomatoes, then finished with cilantro, lime, and pumpkin seeds — a five-minute meal built on one of the best bone-and-brain foods there is.
Why it works
Bones from the tin
Sardines are eaten with their soft bones, making them one of the richest whole-food sources of calcium.
sardinesMood & achy joints
The same little fish are loaded with omega-3s that support mood and calm inflamed joints.
sardinesSteady & satisfying
Avocado's monounsaturated fat and fiber keep blood sugar steady and the toast filling.
avocado01 Roasted tomatoes
Roasted tomatoes
- 2small tomatoes, halvedroast a batch to keep on hand
- pinchsalt
- Roast the salted tomato halves at 400°F until soft and blistered.
- Keep extras in the fridge for the week — or turn a batch into a quick sauce.
02 Build the toast
Build the toast
- 1 tin (4.2 oz)sardines in olive oilcalcium + omega-3s
- ½avocadomonounsaturated fat & fiber
- 2 sliceswhole-grain bread, toastedfiber
- to tastesalt, pepper, chili flakeschili optional
- Toast the bread. Slice or smash the avocado over each slice and season with salt, pepper, and chili flakes.
- Top with the sardines and drizzle a little of their olive oil over the toast.
- Add the roasted tomatoes.
03 Garnish
Garnish
- 1 Tbsppumpkin seedsmagnesium & zinc
- small handfulcilantro
- ½lime
- Scatter with cilantro and pumpkin seeds and finish with a squeeze of lime.
Make it work harder (optional)
Add a jammy egg or an extra tin of sardines to push the protein higher and make it a full meal.
What's in it & what it does
Tinned sardines
Calcium from their soft bones plus omega-3s for bones, mood, and joints.
Avocado
Monounsaturated fat and fiber to steady blood sugar.
Roasted tomato
Sweet, jammy, and make-ahead — even better from the fridge.
Pumpkin seeds
A little magnesium, zinc, and crunch.