Smashed Sardines with Avocado on Chia and Flaxseed Loaf

May 24, 2022 1 Comment

Smashed Sardines with Avocado on Chia and Flaxseed Loaf

Sardines are one of the most powerful beauty boosters because their omega-3 content benefits the circulatory system, hydrating the skin, and helping you to avoid incoming wrinkles.

Omega-3s are brilliant at oxygenating your skin tissue, revitalising and improving your skin tone and giving you a healthy glow. They're an integral component of the cell membrane and without them the cell membrane becomes stiff and dehydrated, resulting in dry, flakey skin. 

The most intriguing benefit of sardines is that they help to slow the aging process. They’re rich in the vital enzyme CoQ10 which promotes a healthy immune system, restores vitality and is a potent antioxidant. If you’re working towards glowing skin and maintaining skin’s elasticity, preventing sagging and a more youthful appearance, sardines are a better choice than any toxic skin product that you can buy. Another good reason to step away from the cosmetics counter.

For a match made in heaven, pair sardines with avocados, a beautifying tool which has been used for centuries. The high levels of vitamin E found in avocados mean that they work as a skin-soothing, moisturizing agent and the vitamin A helps to remove dead skin cells from the body.  It’s often used as a remedy for dry skin or by those who experience eczema.

Because it’s easily absorbed into the deepest layers of the skin, creating the smoothest skin by restoring nutrients, stimulating new cell growth and improving blood circulation avocado is a wonder-food to add to your diet. The healthy oils found in avocados are also used to increase shine and inject moisture into the hair, and work as a great remedy for dry and brittle hair.

To boost your beauty naturally serve up this dish immediately.

Smashed Sardines with Avocado on Chia and Flaxseed Loaf

Serves 1


  • 1/2 avocado, peeled and pitted
  • 1 tablespoon freshly-squeezed lime juice
  • 1 teaspoon chopped red chilli (optional)
  • pinch Celtic sea salt
  • freshly cracked black pepper
  • 2 slices gluten-free bread
  • small handful of rocket (arugula) leaves
  • 120 g (41/4 oz) tinned sardines, smashed
  • extra virgin olive oil, for drizzling


  • Place the avocado, lime, chilli, salt and pepper in a bowl and mash together with a fork.
  • Toast one or two slices of your favourite gluten-free bread (try this chia and flaxseed loaf, recipe here).
  • Spread the avocado mixture over the bread and top with rocket and smashed sardines.
  • Drizzle with extra virgin olive oil and serve.

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August 27, 2022
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