ClaritySnackEasyPescatarianGluten FreeKeto Friendly
Sardine Seed Spread With Pumpkin Seed Crisps
A compact savory snack rich in omega 3 and cacao polyphenols
10 minutes prep5 minutes cookServes 2380 kcal per serving
The Story
A small jar of concentrated clarity. Oil packed sardines are combined with mashed avocado and seed flour to make a spread that is nutty and umami. Crisped pumpkin seeds provide texture and a whisper of dark chocolate adds bitter brightness.
Snacking with intention means pairing nutrient dense protein and stable fat. Seeds and walnuts support structure while dark chocolate and sardines bring polyphenols and long chain fats that prime clear thought.
Ingredients
- Sardines Canned In Oil Drainedone can 90 grams
- Ripe Avocadoone half
- Walnuts Choppedtwo tablespoons
- Pumpkin Seedstwo tablespoons
- Flax Seeds Groundone tablespoon
- Dark Chocolate Finely Choppedone tablespoon
- Black Pepper Groundone eighth teaspoon
Method
- 1In a bowl mash the avocado and fold in drained sardines breaking them into a coarse paste
- 2Stir in chopped walnuts ground flax and black pepper to create a spreadable texture
- 3Warm a small dry skillet over moderate heat and toast pumpkin seeds until they pop then cool on a plate to crisp
- 4Serve the sardine seed spread topped with toasted pumpkin seeds and a light scattering of chopped dark chocolate for contrast
Nutrition
Per serving
22g
Protein
6g
Carbs
30g
Fat
Calories380
Fibre5g
Sugars2g
Vitamins
Vitamin B12 Micrograms6
Vitamin E Milligrams2
Vitamin D Micrograms3
Minerals
Calcium Milligrams120
Iron Milligrams2
Magnesium Milligrams90
Utensils
Mixing BowlForkSmall SkilletSpoonKnife