Creamy dijon sardine power bowl

Recipe
Written By Kathryn Cornwell

If you struggle with afternoon crashes, low mood or feeling wired but tired — this is the kind of lunch that changes everything.

This creamy sardine bowl is rich in omega-3s, high in bioavailable B vitamins, and takes less than 5 minutes to prepare. It’s perfect for busy workdays, hormone balance, brain clarity and keeping inflammation low.

No cooking. No fuss. Just real food that works.

Why this works

This isn’t just a quick lunch — it’s strategic nourishment.

Sardines
One of the most powerful anti-inflammatory foods you can eat. Rich in:

  • Omega-3 EPA & DHA for brain clarity and mood

  • Bioavailable B12 for energy production

  • Vitamin D for immune and hormone balance

  • Calcium for nervous system support

Extra Virgin Olive Oil
Supports healthy cell membranes and reduces inflammatory markers.

Dijon Mustard & Lemon
Stimulate digestion and bile flow — important for hormone detox and estrogen clearance.

Dairy-Free Yoghurt
Adds creaminess while supporting gut health (choose one with live cultures and no added sugar).

Raw Vegetables
Provide fibre to support detoxification and blood sugar stability — key pillars in reducing inflammation and stabilising cortisol.

Creamy sardine power bowl with vegetable sticks

Creamy Dijon sardine power bowl

Ingredients

Serves 1-2

  • 1 tin sardines in extra virgin olive oil

  • 1 tbsp Dijon mustard

  • 1–2 tbsp unsweetened dairy-free yoghurt (coconut or almond works well)

  • Juice of ½ lemon

  • 1 spring onion, finely chopped

  • Pinch of sea salt

    To serve with:

    • Carrot sticks

    • Cucumber slices

    • Celery sticks

    • Radishes

    • Sprinkling of broccoli sprouts

Method

Drain excess oil from the sardines if desired (leave some for healthy fats).

  1. In a bowl, mash the sardines gently with a fork.

  2. Add Dijon mustard, dairy-free yoghurt, lemon juice and sea salt.

  3. Mix until creamy but still textured.

  4. Serve immediately with crunchy raw vegetables — or store in a glass container for an easy grab-and-go work lunch.

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Glass storage container

Kathryn Cornwell https://Nutritional-life.com
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