Learn to love sardines

Sardines are a great source of calcium and are super cheap. Here are some great ideas for making the most of them.

• Make a delicious lunch by combining a can of drained sardines, a handful of rocket leaves, a chopped tomato, half a can of butter beans and some chilli, lemon juice and olive oil. Mix together and enjoy.
• Make a tasty seafood dip (you don't have to tell people it's got sardines in it!) by blending a can of sardines, a tablespoon of light sour cream, a dash of tabasco and a squeeze of lemon.
• Make a simple, tasty linguine with sardines: cook linguine; at the same time fry onion and garlic, then add a can of tomatoes, some capers, chilli and lemon zest and a can of sardines. Toss together with olive oil.
• Don't forget the old classic: sardines on toast. Mash sardines on toasted whole grain bread, add a splash of balsamic vinegar and lots of black pepper.