Smoked mackerel or sardine pate - rich in vitamin D and calcium.
This pate makes a great starter or snack and is ready in under 5 minutes. A portion of sardines (1 tin) on average will provide you with 44% of your vitamin d, 35% of your calcium and 61% of your omega 3 fatty acids, based on daily recommended intakes.
Ingredients (2 servings)
120g for tinned sardines or smoked mackerel
3-4 tablespoons of plain Greek yogurt
½ lemon squeezed
Blend sardines or mackerel with yogurt, lemon juice and season well with pepper.
Delicious served with watercress or spinach, which both contain other essential nutrients including vitamin K and magnesium that also play a role in good bone health.
Will last for up to 3 days in airtight container in the fridge.
For a printable recipe sheet and full nutritional information click here