Sourdough Sardine Toasts w/ Picked Red Onion + Herbs
A mood-supportive lunch or snack.
Rich in omega-3s, minerals + gut-friendly nutrients.
Don’t be scared of canned fish — your brain loves it. Sardines are one of the richest natural sources of omega-3 fatty acids (EPA + DHA), which support neurotransmitter function + have been linked to lower rates of anxiety + depression. Combined with prebiotic onion + polyphenol-rich herbs, this toast feeds both the brain + the gut — the two control centers of mood regulation.
Sourdough Sardine Toasts w/ Picked Red Onion + Herbs
6 slices sourdough or dark rye bread, lightly toasted
1–2 tins sardines in olive oil (MSC certified, if possible)
3–4 tbsp cultured butter, ghee, or olive oil mayo
¼ cup quick-pickled red onion or thin raw slices
1–2 tbsp fresh parsley, roughly chopped
Sea salt + cracked pepper, to taste
Optional mood-boosting add-ons: lemon zest or squeeze of lemon, capers, a sprinkle of chili flakes, and/or fermented sauerkraut, for extra gut support
Benefits
Sardines → loaded with omega-3 fatty acids (EPA + DHA) → key for brain cell signaling + emotional regulation
Fermented/cultured components (butter, sauerkraut) → help feed the microbiome
Parsley + onions → provide prebiotic fibers, supporting gut bacteria linked to mental wellbeing