Why This Supports Brain & Mental Health

This dish centres on structural brain resilience and methylation efficiency.

Sardines provide preformed DHA and EPA, critical for synaptic membrane fluidity. DHA integrates directly into phospholipid bilayers, improving receptor dynamics and neurotransmission. Low omega-3 status is consistently associated with depression, cognitive decline and impaired executive function.

They also provide vitamin B12, essential for one-carbon metabolism and myelin formation. B12 deficiency impairs methylation and elevates homocysteine — a known risk factor for cognitive decline and vascular dysfunction.

Ricotta contributes additional protein and small amounts of choline, supporting acetylcholine production — crucial for attention and memory encoding.

Slow caramelised shallots provide prebiotic fibres that nourish the microbiome. The gut–brain axis influences neurotransmitter production, immune tone and even microglial activation.

Olives, capers and extra virgin olive oil deliver polyphenols that enhance endothelial nitric oxide signalling, supporting cerebral blood flow — essential for oxygen and glucose delivery to metabolically demanding neurons.

This is structural lipid support, methylation support and neurovascular support in a properly composed dish.

Ingredients (Serves 2)

4 slices wholegrain sourdough
1 tin sardines in olive oil
3 shallots, finely sliced
1 tbsp olive oil
100g ricotta
Zest of ½ lemon
1 tbsp chopped parsley
1 tbsp chopped chives
1 tbsp capers, rinsed
6 Kalamata olives, finely chopped
Black pepper

Method

Heat the olive oil in a small pan over low heat. Add the shallots with a pinch of salt and cook slowly for 12–15 minutes, stirring occasionally, until soft, golden and sweetly caramelised.

Meanwhile, mix the ricotta with lemon zest, parsley, chives and black pepper until light and fragrant.

Toast the sourdough until crisp at the edges but still tender in the centre.

Spread each slice generously with lemon ricotta. Top with flaked sardines, caramelised shallots, chopped olives and capers.

Finish with a drizzle of the sardine oil and a final grind of black pepper.

Serve warm.