Mashed Avocado and Sardine Toast

Here’s a quick and easy power lunch idea that will give your body everything it needs to get through a demanding day and keep it healthy over the long haul. The two key ingredients are ripe avocados and canned sardines packed in water or olive oil.


  • 1/2 avocado
  • 2 slices whole grain seeded toast
  • 2 whole sardines, head, tails and bones removed
  • Salt and pepper to taste
  • 1/4 lemon
  • 1 tablespoon chives or arugula, chopped (optional)


Mash the avocado and spread it on whole grain seeded toast. Lay a sardine or two on top, and, using a fork, mash it into the avocado just slightly. Season lightly with salt and freshly ground pepper and drizzle generously with lemon juice. For a green garnish, add chopped chives or arugula leaves.

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