Sardines on Keto Almond Toast
This is a keto-friendly, high protein lunch that is high in anti-inflammatory omega 3 fatty acids and good quality protein.
Ingredients
- 4 slices of keto almond bread (see recipe below)
- 100g (3.5oz or a small tin) drained sardines in olive oil (John West)
- 100g (3.5 or 3/4 cup) sliced cherry tomatoes
- 2 miniature sliced yellow bell peppers/ half a small yellow bell pepper
- A drizzle of balsamic glaze
Instructions
- Lightly toast the keto almond gluten-free bread
- Arrange the sardines, sliced tomato and bell pepper on the bread, drizzle with balsamic glaze and serve.
Notes
If you are running out of ideas on what to have for lunch if you are following a keto or low-carb diet, here is a delicious meal. If you have not made the keto almond bread (see recipe), you can replace it with a store-bought keto/low-carb bread/crackers. If you are not following a keto diet, you can easily replace the keto almond gluten-free bread with normal sourdough bread. The recipe is also paleo-friendly and gluten-free, and includes 2 portions of vegetables and a decent amount of protein at 41.2g.
Sardines are considered oily fish and are a staple in the Mediterranean. They are packed with Omega 3. essential fatty acids called EPA and DHA, that are very important for brain, hormonal, immune, metabolic and cardiovascular health. It is estimated that the Western diet has an omega 6 to omega 3 ration of 10:1 -20:1, which can result in inflammation in the body, particularly in the cardiovascular system, and the optimal ratio should be between 1:1 - 4:1. This is one of the reasons the Mediterranean people have lower levels of cardiovascular disease, therefore it is advised to try increase the omega 3 by incorporating fatty fish such as salmon, sardines, herring, mackerel and anchovies.
Approximate micronutrient value per serving:
Vitamins
B1 (Thiamine) - 0.1mg (13%)
B2 (Riboflavin) - 0.6mg (58%)
B3 (Niacin) - 2.8mg (20%)
B5 (Pantothenic Acid) - 1mg (20%)
B6 (Pyridoxine) - 0.4mg (27%)
B12 (Cobalamin) - 0.6µg (23%)
Folate - 77.4µg (19%)
Vitamin A - 125.7µg (18%)
Vitamin C - 97mg (129%)
Vitamin D - 43.5IU (7%)
Vitamin E - 10.8mg (72%)
Vitamin K - 11.1µg (12%)
Minerals
Calcium - 132.8mg (13%)
Copper - 0.5mg (54%)
Iron - 2.4mg (14%)
Magnesium - 122.6mg (38%)
Manganese - 0.9mg (52%)
Phosphorus - 330mg (47%)
Potassium - 690mg (27%)
Selenium - 15.7µg (29%)
Sodium - 833mg (56%)
Zinc - 1.9mg (24%)
% RDI based on an adult female
Nutrition Information:
Yield: 1 Serving Size: 357g (12.6)Amount Per Serving: Calories: 600kcalTotal Fat: 42.4gNet Carbohydrates: 11.7gFiber: 5.8gProtein: 41.2g
