Sardine Spread Recipe for IBS Sufferers - dummies

Sardine Spread Recipe for IBS Sufferers

By Carolyn Dean, L. Christine Wheeler

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.