Avocado and Sardine Toast with Greens
A quick and satisfying dairy-free lunch loaded with creamy avocado, flavorful sardines, and fresh greens on crispy whole-grain toast.
Prep
10 min
Cook
3 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Yni + Lila
Yni created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
3 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Place 2 slices of whole-grain bread into…
- 01
Place 2 slices of whole-grain bread into…
Place 2 slices of whole-grain bread into a toaster and toast until golden and firm, about 2 to 3 minutes.
Look for: golden and firm
Tap card to mark done - 02
Mash 0
In a small bowl, mash 0.5 pcs avocado with 1 tbsp lemon juice using a fork until mostly smooth.
Look for: mostly smooth
Tap card to mark done - 03
Spread the mashed avocado evenly across the…
Spread the mashed avocado evenly across the 2 toasted bread slices.
Tap card to mark done - 04
Gently place 90 g sardine on top…
Gently place 90 g sardine on top of the avocado layer, dividing equally between the two toasts.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Toss 2 cup mixed greens with 1…
In a medium bowl, toss 2 cup mixed greens with 1 tsp extra virgin olive oil until evenly coated.
Look for: evenly coated
Tap card to mark done - 06
Plate the sardine toasts alongside the dressed…
Plate the sardine toasts alongside the dressed mixed greens and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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