This snack is great on pumpernickel bread, but you may also want to try it on sprouted bread if you avoid wheat. Sardines are a good source of calcium and vitamin D, as well as omega-3 fatty acids, which are known to help reduce levels of inflammation.

[Credit: © Digiphoto, 2006]
Credit: © Digiphoto, 2006

Caroline Nation developed this recipe for IBS sufferers.

Preparation time: 2 minutes

Cook time: None

Yield: 2 servings

One 3.75-ounce tin sardines

1 teaspoon Dijon mustard

2 tablespoons finely chopped red onion

1/2 teaspoon fresh lemon juice

2 pieces bread of your choice

  1. Drain the sardines. In a bowl, mash the sardines and the mustard with a fork. Add the onion and lemon juice and stir to combine.

  2. Spread generously on the bread to make two open-faced sandwiches.

Per serving: Calories 102; Fat 5.4 g (Saturated 0.7 g); Cholesterol 66mg; Sodium 262 mg; Carbohydrate 1.2 g (Fiber 0.3 g); Protein 11.6 g; Sugar 0.5 g.