Of which 0.7 g sugars and 3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Unsaturated fat (olive oil) · Complete protein (egg) · Choline (egg)
Allergens egg, fish
Blender sardine bread
Blend it all and into the oven — a savory bread with sardines.
Ingredients
- 1 can of sardines in olive oil, well drained, or tuna (120 g / 4 oz)
- 3 eggs (150 g / 5½ oz)
- ½ cup coconut milk (120 g / 4 oz)
- ¼ cup olive oil (40 g / 1½ oz)
- 1 cup gluten-free oat flour (90 g / 3¼ oz)
- ½ cup rice flour (75 g / 2¾ oz)
- 1 tsp salt (6 g)
- 1 tbsp baking powder (12 g)
- oregano and spices, to taste
Method
- Preheat the oven to 180 °C (350 °F) and grease a loaf pan.
- In a blender, blend the eggs, coconut milk, olive oil and drained sardines until smooth.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Breads, Cakes & Basics”. The English edition is coming soon.
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