HOLISTHUB: Spicy Sardine Snack Plate

Food For The Overstimulated | Serves: 2 | Prep Time: 10 Minutes | Cook Time: None | Snack & Light Lunch

How does this recipe support overstimulation?

Some days, cooking is one decision too many. This snack plate is for those days.

There’s no cooking and barely any method. Just open a tin, slice a little cheese and arrange everything on a plate. In ten minutes you’ve got omega-3s, protein, minerals, fresh fruit and plenty of crunch, all in one place.

It’s nourishing without asking much of you, which is exactly what you need when your brain is already running at full capacity.

Sardines Sardines are one of the richest food sources of the omega-3 fatty acids EPA and DHA, and they also provide vitamin B12 and vitamin D. DHA is a key structural fat in the brain and contributes to normal brain function, while vitamin B12 contributes to normal nervous system function and energy metabolism. Vitamin D has also been studied for its role in mood and emotional wellbeing.

Pepitas Just a tablespoon of pepitas adds a boost of magnesium, a mineral involved in normal nerve and muscle function, along with some healthy fats and extra crunch.

Manchego Manchego brings protein and calcium, helping turn a snack into something that actually keeps you full. Calcium plays an important role in normal nerve signalling and muscle function.

Strawberries & Raspberries Fresh berries add vitamin C and a sweet, tart contrast to the heat of the sardines. Vitamin C contributes to the normal functioning of the nervous system, as well as normal immune function.

Why the whole plate works Nothing here needs a pan, an oven or a plan.

You’ve got omega-3s, protein, minerals, fruit and crunch on one plate, and the hardest part is deciding where everything goes.

On the days when even dinner feels like a lot, that’s what makes it such a good one to have up your sleeve.