I have loved Sardines since I was little. You either love them of hate them, but the ''haters'' probably have an issue with the smell, more than the taste.

This recipe may and hopefully change your mind. With the creamy soft cheese (made from yogurt) and the flavour of lemon juice and herbs, you really need to try this.

Wild Sardines - is the name of the tin I bought, from ''the pristine cold waters of Canada'', it says, and I only buy Sardines if it has added spring water, ( no added oil).

Nutrients found in Sardines - Omega - 3, protein and Calcium.

Sardines with Lemon and Herb Spread Recipe - GF

1 can of Sardines - 106 gr - open each sardine with your finger and remove the back bone.

1/2 lemon - juice

100 gr soft cheese - I used Labneh - homemade, using yogurt, see recipe below.

2 tbsp mixed fresh herbs - parsley, chives, dill - chopped finely

1/2 green or red capsicum - this gives a nice crunch, cut into small cubes

1/2 spring onion - sliced thinly ( I used a young leek from my garden)

Himalayan salt for taste

Method

1 - Make your Labneh (soft cheese ) the night before - Pour about 200 - 300 gr thick plain, unsweetened yogurt in a large piece of muslin, tie up with a rubber band and sit it in a sieve. Place the sieve in a bowl, making sure there is a large gap between the sieve and the base. Place a small plate on top of the muslin and then something heavy on top of that. Place in the fridge.

During the night the whey will separate from the curd. You will be using the curd for this recipe. The whey can be frozen or used straight away in white sauces, fermenting sauerkraut or in soups. It is high in protein. Leftover curd can be mixed in fresh herbs and spread over crackers.

2 - Place 100 grm of your curd in a bowl and mix in all the other ingredients, taste and season.