Anchovies on Cucumber with Butter

Why This Works for Intermittent Fasting

This snack is about as close to perfect fasting nutrition as you can get. Oil-packed anchovies deliver high-quality protein and an exceptional dose of omega-3 fatty acids in a very small volume — meaning they are intensely satiating without occupying a large part of your eating window. Butter adds fat-soluble vitamins and rich flavour that signals fullness to the brain quickly. The cucumber is the vehicle: crunchy, hydrating, and completely free of sugar and starch.

Ingredients

• 1 small cucumber, sliced into ½-inch rounds (about 16 rounds)
• 1 tin (50g) oil-packed anchovies, drained
• 30g (2 tablespoons) unsalted butter, softened to room temperature
• Freshly ground black pepper
• Optional: a few drops of lemon juice, capers, fresh parsley

Instructions

1. Pat the cucumber rounds dry with a paper towel so the butter adheres cleanly.
2. Using a small knife or butter spreader, place a thin layer of softened butter on each cucumber round.
3. Lay one anchovy fillet on each round. If the fillets are large, cut in half.
4. Season with black pepper.
5. Add a drop of lemon juice and a caper on top if using.
6. Arrange on a plate and serve immediately.

Nutrition Per Serving

Fasting Compatibility

This snack fits any intermittent fasting protocol — 16:8, OMAD, or 20:4 — as an opening snack that won't spike insulin. It works particularly well as the first food after a longer fast, when the digestive system benefits from a small, nutrient-dense portion before a larger meal.

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• Canned sardines with avocado and capers
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This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.