The Classic Lunch…

A sandwich is a wonderful thing – quick, versatile and nutrition packed if you do it right.
I really, really like that they help deliver the 6 – 8 grain servings the Food Guides tout as our daily need.
One of my favourite sandwiches is the classic open-faced sardine sandwich:
• Toasted whole grain bread (the new sprouted grain breads are amazing)
• Choice of spread (dijon mustard and yogurt mix / avocado and yogurt mix / lite mayo or Miracle Whip)
• Thinly sliced red onion
• Dozen or so capers
• Tin of drained sardines
Sardines are nutrition warehouses but leave the bones in! You will never notice them – pick them out and bye-bye calcium. Check out the nutrition profile:

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