Healthy & creamy herring spread

Healthy & creamy herring spread


Almost 14 years ago, I decided to adopt a healthy lifestyle because my endometriosis was flaring up, and my hormones were imbalanced due to perimenopause.
Since then, I have focused on healthy cooking and developing healthy eating habits that are good for my body.
Eating meat no more than twice a week benefits my overall health and controls my endometriosis symptoms. Life is too short to allow this horrible disease to rule my life.

Since this healthy herring spread is rich in protein, it’s part of my meat-free days. Plus, it’s an easy and delicious way to increase your intake of omega-3 fatty acids, which are extremely important for the health of your brain and body.
The icing on the cake is that this herring spread is a healthy idea for weight loss, as it provides a feeling of fullness.


A change in eating habits makes all the difference. It is healing and brings so much joy to your inner self.

Minor adjustments in your diet can go a long way in developing healthier eating habits.

After all, “the greatest wealth is health” – as the Roman poet Virgil said more than 2000 years ago. This famous quote shows so much truth because we can achieve anything if we maintain our health.

Money is also essential, but how can we enjoy our lives and live to the fullest if our health is poor? Sometimes we take our health for granted, which is not the right approach.

Healthy eating and an active lifestyle are the pillars that can support healthy aging and happy life. The first step to healthy eating is to prepare meals from natural ingredients.

The second step is to cook the right foods that give your body the proper nutrients for healthy functioning.


Why is this herring spread good for you?

I prepare this herring spread at least every two weeks, mainly because of its high content of omega-3 fatty acids. It is also an excellent source of lean protein and vitamin D.

I used canned herring, but it also works wonderfully with canned sardines.

This herring spread is a smart addition to your diet, easy to prepare, nutritious, and filling. It is excellent as part of your weight loss or weight maintenance diet.

I serve this herring spread for breakfast on toasted whole wheat bread with goat yogurt or for lunch with a big hearty salad.

As a woman, I need to take care of my hormone balance. The primary way to do that is through diet. I ensure I eat all the nutrients my body needs to balance my hormones.

Omega-3 fatty acids are known to prevent hormone-related diseases. Our bodies need them for hormone production and function.

Omega-3 fatty acids also fight inflammation that often accompanies hormonal imbalance.

Research shows they help reduce menopausal symptoms like hot flashes.

Omega-3 fatty acids are part of my daily diet because I also need to prevent endometriosis flare-ups. Since I changed my lifestyle, I can say that I have the disease under control.

From my experience and the studies I have come across over the years, omega-3 fatty acids reduce inflammation and endometriosis pain.

Adequate intake of omega-3 fatty acids is essential for your overall health.

 The richest food source of omega-3 fatty acids is:

– Fish, especially cold-water fish such as herring, sardines, and organic salmon. Tuna and king mackerel are high in mercury. Seaweed and algae are also important sources of omega-3 fatty acids.

– Nuts and seeds such as chia, walnuts, hemp, and flax seeds.

– A high-quality fish oil supplement.


 Why should you choose whole-wheat bread over white bread?

As I told you, this healthy herring spread goes well on whole wheat toast.

If you are still eating white bread, here are a few tips to help you swap it out for whole wheat.

The latest nutritional evidence shows that eating whole grain products like whole wheat bread positively affects our overall health.

When you replace white bread with whole-wheat bread, you get more fiber, intake fewer calories, and fight carbohydrate cravings.

Depending on the type of bread, you’ll get 3 grams of fiber per slice of whole wheat bread, which is about 12% of the recommended daily intake of 25 grams.

Fiber is essential if you want to lose weight. It stabilizes your blood sugar levels and reduces your risk of developing diabetes or heart disease.

A study published in the British Medical Journal shows that eating whole grain products like whole wheat bread reduces the risk of cardiovascular disease, diabetes, and more.

Fiber is also an essential nutrient for the health of your gut, which is crucial for hormone balance.

Tips for choosing a good whole wheat bread:

The bread aisle in the supermarket is flooded with all sorts of varieties sold as “whole wheat” bread. Some of them contain added sugars, preservatives, and chemicals. The best bread is whole wheat, which includes whole grains and has all the good nutrients in every slice.

There are two things to look for when buying whole-wheat bread:

Look for the label, which should say 100% whole grain

Also, whole wheat flour should be listed as the first ingredient.

What are the ingredients for this healthy herring spread?

This herring spread is affordable, gluten-free, requires a few ingredients you may already have in your pantry, and is ready in minutes.

 Ingredients – enough to feed two people for four days:


 300 g canned herring in oil

 200 g organic cottage cheese

 two egg yolks from hard-boiled organic or free-range eggs

 Lemon juice from 1 lemon

 ½ teaspoon of turmeric

 A handful of fresh dill, finely chopped

 1 to 2 shallots, finely chopped.

 Pepper to taste. Salt is not necessary, as the herring is salty enough.

 A few cherry tomatoes to serve (optional).

Note: You can also use sardines instead of herring for this herring spread if that is more convenient for you.

 How to make this healthy herring spread?

Preparation time: 10 minutes

 Equipment: food processor

Note: It also works with a stick blender, but with a food processor, you will get a fine and smooth texture.



 Drain the cans and place the herrings in the bowl of the food processor

 Add the remaining ingredients except for the fresh dill.

 Puree until the mixture is creamy and has a smooth texture.

 Add the fresh dill and pulse until everything is evenly blended.

 Cover with plastic wrap.



This herring spread keeps in the refrigerator for up to 4 days.

Serving suggestion:

This delicious herring spread tastes excellent on good quality toasted whole wheat bread. A few cherry tomatoes and finely chopped chives on top make all the difference.



Your feedback means a lot to me because it gives me the creative push to develop more exciting recipes or interesting content.


If you recreate this recipe for a healthy herring spread, let me know by sharing your pictures on Instagram and tagging it with the hashtag #healthywomanstyle, or leave a comment below.

I look forward to hearing from you.


Wishing you a new year full of healthy meals, inspiration, and good things,







All content on the Healthywomanstyle website is created and published online for informational purposes only. It is not intended to substitute professional medical advice and should not be considered health or personal advice.

The content of this blog should never be used as a substitute for medical advice from your doctor or other qualified healthcare professionals.

Please consult your physician before making any health decisions or seeking advice about a particular medical problem.


 Nutrition Disclaimer:

We are not responsible for the outcome of the recipes you try on

Due to variations in ingredients, cooking temperatures, errors, omissions, or individual cooking abilities, you may sometimes get different results than we do.

No Comments

Post A Comment