Best Sardine Recipe


I encourage the eating of sardines regularly in my work as a nutritional educator because it’s one of the best ways to get Omega 3 essential fatty acid. A 3 ounce can contain about 1000 milligrams of Omega 3.

But it’s sometimes met with resistance.

Sardines are a little strong in flavor but there are many ways to eat them that taste delicious; in a red sauce, with mustard or mayo on bread or pasta. I’m always thinking about the best ways to eat them. This recipe ranks as being one of the tastiest I’ve found yet.

I modified the following recipe based on what I had in the house:

Pan Fried Sardines on Real Food 

It calls for lemon juice, garlic, arrowroot powder, parsley, cumin, pepper and salt fried in coconut oil and served on lettuce.

I didn’t have any lemons or parsley so I tried to think of something acidic I might use instead. I had kalamata olives so I mixed them with the sardines, added the arrowroot powder, cumin, black pepper and salt. You make them into little patties and fried them in coconut oil. The results? Delicious and not much of that strong fishy taste. Only good savory flavors.

Sardines can run as cheap as a $1.29 per can. I recommend getting the sardines in water since we don’t know the quality of the oil they are packed in and often those cost more anyways. You are also getting around 300 milligrams of calcium per can.  And of course sardines are a good source of protein as well.

Fry them with olives or use the original recipe. Either way eat more sardines!


I can’t stop listening to this song! ‘Intro del Mayimbe’ (Timba)

photo via

I discovered this song the other night at the Allegro Ballroom. I think I have heard it before but I figured out who it was this time. Mayimbe, a Timba band led by Cuban pianist Barbaro Fines now living in Peru. They released their first album in 2011 and premiered their first US concert in San Francisco in 2013, at Cafe Cocomo! Duh, where was I?

Continue reading I can’t stop listening to this song! ‘Intro del Mayimbe’ (Timba)

Kale and Beyond


In the past few years kale has taken the cake as being the new almighty vegetable and the symbol for healthy eating.  It’s good news, it means people are eating more vegetables and more greens. Go chlorophyll, antioxidants, vitamins and fiber! It’s my go to veggie as well–after all there are at least four kinds of kale.

But let me remind you that kale wasn’t born yesterday. Continue reading Kale and Beyond

Hello Ello

A bunch of people in my Facebook feed sought after invites to Ello today–the new social site that offers an alternative to sites that mine your data and then show you advertisements based on such data.


Ello has promised, from the Ello Manifesto:

“Your social network is owned by advertisers.

Every post you share, every friend you make, and every link you follow is tracked, recorded, and converted into data. Advertisers buy your data so they can show you more ads. You are the product that’s bought and sold.

We believe there is a better way. We believe in audacity. We believe in beauty, simplicity, and transparency. We believe that the people who make things and the people who use them should be in partnership.

We believe a social network can be a tool for empowerment. Not a tool to deceive, coerce, and manipulate — but a place to connect, create, and celebrate life.

You are not a product.”

Continue reading Hello Ello

SF Mime Troupe “Ripple Effect”

Bay Area 004Seeing the San Francisco Mime Troupe every year is almost a pilgrimage for me.  Fortunately I was able to see this years production in their final show of the season at Dolores Park on Labor Day. As it got closer to attending and I was by myself, I realized I was completely okay with it. It’s my time to soak up ideas about revolution, problems with capitalism and the struggle that most of us 99% have to deal with in America. It’s my time to be inspired.

Bay Area 007

Continue reading SF Mime Troupe “Ripple Effect”


Carnaval SF 2014

I took many photos as I was excited to participate in Carnival this year— that is as a bystander. When I lived in the Mission I almost got spoiled to the idea of Carnival. I could roll on out at whatever time I felt like. Even if I got there late there was still a lot to see. Now that I live in Oakland I made a point to get there early for the parade and cherish the spirit of Carnival I love so much.

One reason I love Carnival so dearly is that I started studying samba dance more than 20 years ago and was part of a samba dance troupe that performed in the Brazilian carnival style. I fell in love with Brazilian music and dancing samba instantly. I love the costumes, the feathers and of course the music! It’s a special joy one can experience through the drums, the colors and the smiles. I love Carnival in the Mission of San Francisco because it is an opportunity for people to come together and express cultural traditions from around the world including those from San Francisco! That opportunity extends for the people in the parade and the people watching. Baile!

Continue reading Carnaval SF 2014

See Ceasar Chavez, The Movie


Warning: mild spoilers, mostly opinions about the film

I am glad I went to see this movie and I would see it again tomorrow. I was moved by the tenacity and bravery of Cesar Chavez illustrated in the film. He and rallying farm workers kept going fighting for decent working conditions and wages after dealing with so much resistance, fear of retribution and the danger of being hurt or killed.

Continue reading See Ceasar Chavez, The Movie