This is a great breakfast alternative for those that like to get a bit adventurous with their food in the morning or a no-fuss dinner option. This recipe is ticking all the boxes, including the taste buds.

What’s Great About Them?

Sardines are a great source of omega 3 fatty acids and vitamin D, among others. Omega 3 fatty acids can help with recovery from exercise through their anti-inflammatory effect in the body, as well as supporting a healthy immune system (flu season is coming). Very few foods contain vitamin D and sardines are one that does. Vitamin D plays a role in maintaining a healthy immune system and muscle strength. Sardines are great addition to support healthy, active bodies.

Beetroots are great source of nitrates which our body converts to nitric oxide (NO). NO has several roles in the body but most importantly acts as a vasodilator, opening blood vessels and allowing more blood and oxygen to be delivered to muscles. Nitrate may also reduce the energy cost of exercise and positively affect muscle contraction. This also has many benefits for health outside of sport performance. We can dramatically increase NO availability within our body by eating nitrate rich foods. Spinach and celery are also good sources. More reasons to eat your veggies; you will go faster on your bike

Sourdough bread provides the fuel and vitamins and minerals to feed your muscles, brain and keep your digestive system in good health.

Ingredients - Serves: 1

-1 small beetroot
- Pinch mixed herbs
- 20 g grated Parmesan
- 1 big slice or 2 smaller slices of good-quality sourdough
- 1 individual tin sardines in oil, drained
- Dash of olive oil
- Lemon and mint to serve


1.    Preheat the oven to 150°C

2.    Wrap beetroot in foil with the mixed
    herbs and add a small pinch of salt.
    Cook for 30 minutes or until soft, this
    will depend on the size of the beetroot.

3.    Set aside to cool. Once cool rub the
    beetroot skin off. This should come off
    very easily.

4.    Place the beetroot, Parmesan cheese
    and dash of olive oil in a food
    processor, aiming for medium
    coarseness (not pureed, leave
    small chunks).

5.    Lightly toast your bread (or leave
    fresh if you prefer). Spread the
    beetroot mix over the bread and top
    with sardines. Serve with mint and
    fresh lemon.

Serving suggestions:

Add fresh rocket or baby spinach for some additional veggies. Make extra beetroot mix and use as a dip with veggie sticks or crackers.

NUTRITION PER SLICE (based on grainy sourdough slice- 60g serve)

Energy (kj) Protein (g) Fat (g) Carbohydrate (g)
1759 30 17 33

Karen is a University qualified nutritionist having completed a Bachelor of Science in Nutritional Therapy, Bachelor of Science (Honours) and has a PhD in Sports nutrition and exercise metabolism. Her passion for health, wellbeing and exercise is central to who she is. Mountain biking fills her spare time and is her excuse (not that you need one) to ride, race, travel and explore the world.
Photo: Karen Hill