Panic Attack Recipe: Grilled Sardines on Corn/Maize Bread

Type: Quick lunch or supper
Equipment: Small bread tin, oven, grill/broiler, grinder for linseeds (optional)
Preparation time: 10 mins (bread), 1 min (grilled sardines)
Cooking time: 45 mins (bread), 5 mins (grilled sardines)

Corn/maize bread can make a good alternative for those sensitive to wheat and rye-based bread which both contain gluten. If you don't wish to make your own then corn/maize bread can be purchased from most health-food stores. This recipe is for sourdough bread which does not use yeast. It is therefore suitable for those avoiding yeast and its texture is closer to that of cake than traditional leavened breads. There is also the option to add linseeds which are the main vegetarian source of omega-3 oils an also provide useful fibre or 'roughage'. Tinned sardines, which are readily available and inexpensive to buy, can be used for this recipe. They are also an excellent source of omega-3 oils, the essential good mood nutrient.

Ingredients (per person)

For the grilled sardines:

• 1 small tin sardines in olive oil, spring water or brine
• For the com/maize bread (serves 4):
• 150g/6oz/l 1/2 cups corn/maize meal or corn/maize flour
• 150g/6oz/l 1/2 cups rice flour
• 50g/2oz/V2 cup ground/whole linseeds (optional)
• 1 tbsp mixed dried herbs (optional)
• pinch (sea) salt
• 1 tsp sodium or potassium bicarbonate 300ml/V2 pint/1 cup rice milk

Method

1. To make the corn/maize bread:
2. Preheat the oven to 180°C/350°F/Gas Mark 4. i 2 Mix together the dry ingredients.
3. Make a 'well' in the middle and pour in half the rice milk.
4. Stir together and keep adding the remainder of the milk until the ingredients stick together to form a single lump (you may want to use your hands for this). You may need slightly less or more milk than given in the ingredients list.
5. Bake for 45 mins approx.
6. When ready, remove from oven. If necessary, loosen edges with spatula or fish slice and tip out of tin to cool, preferably on a wire rack.

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