Asha’s quick and tasty lunch

‘A typical lunch for me is a doorstop piece of a granary toast; then I get a tin of plain sardines drained and mash them up in a bowl along with lemon juice, salt, and pepper. Spread that on to the toast, then I pile up all my favourite things on top for lots of flavour and nutrients. Usually a rocket, chopped up small beetroot, a spring onion, a radish, a cucumber and tomatoes, topped off with capers, coriander and a drizzle of hot garlic sauce and a sprinkle of sesame seeds. It’s a yummy cheap quick and a  nutritious meal.’

If you don’t have all of the ingredients for Asha’s lunch, I say, do it anyway. After days of putting it off  I decided I would give it a go with what I can find in my kitchen.  Instead of a granary toast I used a slice of a sourdough bread, skipped the hot garlic sauce as I’m not the one for spices,  nor did I have any beetroots. And yet it turned out to be a beautiful mouth-watering snack for lunch.  This recipe is totally open for creativity and improvisation, the basis of it is a slice or two of bread, and some sardines, the toppings can vary.


  1. A slice or two of bread
  2. 2-3 sardines  from a tin
  3. 1 tbsp lemon juice
  4. 1 tomato, chopped
  5. 1/4 of cucumber, chopped
  6. 1-2 radishes, chopped
  7.  1 small beetroot, chopped
  8. fresh herbs (can be coriander, parsley or dill), chopped
  9. some salad leaves
  10. 1 tbsp sesame seeds
  11. 1-2 Tbsp of capers sprinkled on top


Mash sardines and mix in some lemon juice, salt and pepper. Spread it on bread and top it with different vegetables, salad leaves, herbs, and seeds. You can add a sauce if you have one. Enjoy!!!


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