Sardines: Why to Buy, Where to Buy, Where to Find Recipes
If you live in the European Union or in Asia, canned and even fresh sardines are widely available. In North and South America, however, sardines are in very short supply. (Sorry, I don't know about the availability yet of sardines in Africa, other areas of the Pacific Ocean, etc.) Older macro cookbooks, however, written by a number of people in the macro community who studied directly with George Ohsawa, often include recipes for sardines. Furthermore, in his classic work titled Zen Macrobiotics, George Ohsawa himself recommends fish recipes that include sardines in a number of forms. (See the discussion toward the end of this blog on the different sardine products.)
In the U.S. search for sardines, be aware of a few key facts about these ocean fishes:
1) The U.S. sardine fishing industry went out of existence by the end of the 1950s due to the disappearance of schools of sardines from the U.S. West Coast. According to information gathered by scientists since then, what actually happened was the replacement of the sardine schools by anchovy schools as the circulating Pacific ocean currents became colder. This has recently been shown to be a cyclical phenomenon, which repeats every few decades. About 10 years later, the U.S. Congress passed legislation permitting any small fishes sold in the U.S. to be labeled and sold as "sardines," which perhaps was an attempt to prevent a further collapse of the U.S. fishing industry.
2) In a number of recent medical studies worldwide, sardines have been shown to be closely associated with increased health and longevity in human populations. Sardines have always been an important part of the Mediterranean diet. Two characteristics of the sardines are key in understanding their health-promoting qualities: First, they are very high in omega-3 fatty acids; second, these very small fishes are very low on the food chain and have short lifespans, and therefore have very little opportunity to accumulate any toxins that may be present in their deep ocean environment.
3) The fishes that are the highest in omege-3 fatty acids have the shortest shelf life after being caught, simply because omega-3 oils are very delicate and quickly can become rancid. Thus, high omega-3 oil ocean fishes like sardines, herring, and mackerel are difficult to find in markets that sell fresh fish, because their shelf life as fresh fish is so short. Here is a sample web site, however, of a local "Safe and Save" market in West Los Angeles, California, which regularly sells fresh mackerel at its location. The web site includes photos of several fishes, including fresh mackerel:
http://safeandsavemarket.com/seafood.html
Here are two web sites that are offering canned sardines for sale, but keep in mind that the only real sardines I know of are those caught either in the Mediterranean Sea or off the coast of Portugal, or in nearby waters. The juvenile form of sardines are caught off the coast of Japan. (I explain about the juvenile form of sardines toward the end of this blog entry below.) Here are those web sites:
http://www.drdavidwilliams.com/Products2.aspx?ProductID=SARD#2
http://www.kingoscar.no
Recipes: The following out-of-print books can still be purchased used on Amazon and other websites. They contain recipes for sardines.
Zen macrobiotic cooking, by Michel Abehsera (copyright 1969 by Michael Abehsera). This includes several recipes for sardines.
The following 2 cookbooks contain the same or similar recipes for sardines, so you only need one of them: Cooking for life, by Michel Abehsera (copyright 1970 by Michel Abehsera). Cooking with care and purpose, by Michel Abehsera (copyright 1978 by Michel Abehsera).
A number of other macro cookbooks feature an ingredient known by its Japanese name of Chirimen Iriko. Chirimen Iriko are actually baby sardines; they are also referred to as "tiny sardines." Chuba Iriko or "small sardines" which may be either sardines or anchovies, are up to 1 and 1/2 inches in length. Look for a white or silver color when you buy these dried fishes; if they have a reddish color, they are starting to go bad. See the out-of-print cookbooks originally authored by Lima Ohsawa, and also the cookbooks authored by Cornellia Aihara for recipes featuring Chirimen Iriko.
Be aware that the macro cookbook titled Zen Cookery (published in 1966), by Lima Ohsawa, was actually the first edition of what was subsequently published under the title of The First Macrobiotic Cookbook. It is helpful to know about this name change, because in the book Zen Macrobiotics, George Ohsawa recommends "recipe #181 in Zen Cookery", which turns out to be a recipe for fried fish which can use a variety of fish species including red snapper, bass, salmon, halibut, trout, carp, pompano, mackerel, bonito, yellow tail, sardines, pike**, and grey mullet.
**In the 21st century, most authoritative web sites such as the National Resources Defense Council (NRDC) now recommend against consumption of pike because it is a large predator fish that has a dangerous bioaccumulation of toxins including a number of heavy metals. Here, for example, is the latest NRDC scorecard on mercury levels in some commonly consumed fishes, which shows sardines in the lowest risk group known:
http://www.nrdc.org/health/effects/simplesteps/mercurycard.pdf
Also on that NRDC checklist, notice that mackerel appears in several categories, simply because there so many different species of mackerel. Rest assured that the mackerel now being sold in fresh or canned form is only the smallest sized mackerel, which NRDC shows as being safe for human consumption.
A large number of fish recipes, including some for Chirimen Iriko, are also available in the classic macro cookbook titled Macrobiotic Cooking For Everyone, by Edward and Wendy Esko. As I mentioned in my previous blog titled Serendipity, try to find the 1984 printing of this cookbook (it is copyrighted 1980, the date it was first published), because that is apparently the only version that contains the 8-page index in the back of the book so that you can quickly locate recipes in this extensive cookbook.
In the U.S. search for sardines, be aware of a few key facts about these ocean fishes:
1) The U.S. sardine fishing industry went out of existence by the end of the 1950s due to the disappearance of schools of sardines from the U.S. West Coast. According to information gathered by scientists since then, what actually happened was the replacement of the sardine schools by anchovy schools as the circulating Pacific ocean currents became colder. This has recently been shown to be a cyclical phenomenon, which repeats every few decades. About 10 years later, the U.S. Congress passed legislation permitting any small fishes sold in the U.S. to be labeled and sold as "sardines," which perhaps was an attempt to prevent a further collapse of the U.S. fishing industry.
2) In a number of recent medical studies worldwide, sardines have been shown to be closely associated with increased health and longevity in human populations. Sardines have always been an important part of the Mediterranean diet. Two characteristics of the sardines are key in understanding their health-promoting qualities: First, they are very high in omega-3 fatty acids; second, these very small fishes are very low on the food chain and have short lifespans, and therefore have very little opportunity to accumulate any toxins that may be present in their deep ocean environment.
3) The fishes that are the highest in omege-3 fatty acids have the shortest shelf life after being caught, simply because omega-3 oils are very delicate and quickly can become rancid. Thus, high omega-3 oil ocean fishes like sardines, herring, and mackerel are difficult to find in markets that sell fresh fish, because their shelf life as fresh fish is so short. Here is a sample web site, however, of a local "Safe and Save" market in West Los Angeles, California, which regularly sells fresh mackerel at its location. The web site includes photos of several fishes, including fresh mackerel:
http://safeandsavemarket.com/seafood.html
Here are two web sites that are offering canned sardines for sale, but keep in mind that the only real sardines I know of are those caught either in the Mediterranean Sea or off the coast of Portugal, or in nearby waters. The juvenile form of sardines are caught off the coast of Japan. (I explain about the juvenile form of sardines toward the end of this blog entry below.) Here are those web sites:
http://www.drdavidwilliams.com/Products2.aspx?ProductID=SARD#2
http://www.kingoscar.no
Recipes: The following out-of-print books can still be purchased used on Amazon and other websites. They contain recipes for sardines.
Zen macrobiotic cooking, by Michel Abehsera (copyright 1969 by Michael Abehsera). This includes several recipes for sardines.
The following 2 cookbooks contain the same or similar recipes for sardines, so you only need one of them: Cooking for life, by Michel Abehsera (copyright 1970 by Michel Abehsera). Cooking with care and purpose, by Michel Abehsera (copyright 1978 by Michel Abehsera).
A number of other macro cookbooks feature an ingredient known by its Japanese name of Chirimen Iriko. Chirimen Iriko are actually baby sardines; they are also referred to as "tiny sardines." Chuba Iriko or "small sardines" which may be either sardines or anchovies, are up to 1 and 1/2 inches in length. Look for a white or silver color when you buy these dried fishes; if they have a reddish color, they are starting to go bad. See the out-of-print cookbooks originally authored by Lima Ohsawa, and also the cookbooks authored by Cornellia Aihara for recipes featuring Chirimen Iriko.
Be aware that the macro cookbook titled Zen Cookery (published in 1966), by Lima Ohsawa, was actually the first edition of what was subsequently published under the title of The First Macrobiotic Cookbook. It is helpful to know about this name change, because in the book Zen Macrobiotics, George Ohsawa recommends "recipe #181 in Zen Cookery", which turns out to be a recipe for fried fish which can use a variety of fish species including red snapper, bass, salmon, halibut, trout, carp, pompano, mackerel, bonito, yellow tail, sardines, pike**, and grey mullet.
**In the 21st century, most authoritative web sites such as the National Resources Defense Council (NRDC) now recommend against consumption of pike because it is a large predator fish that has a dangerous bioaccumulation of toxins including a number of heavy metals. Here, for example, is the latest NRDC scorecard on mercury levels in some commonly consumed fishes, which shows sardines in the lowest risk group known:
http://www.nrdc.org/health/effects/simplesteps/mercurycard.pdf
Also on that NRDC checklist, notice that mackerel appears in several categories, simply because there so many different species of mackerel. Rest assured that the mackerel now being sold in fresh or canned form is only the smallest sized mackerel, which NRDC shows as being safe for human consumption.
A large number of fish recipes, including some for Chirimen Iriko, are also available in the classic macro cookbook titled Macrobiotic Cooking For Everyone, by Edward and Wendy Esko. As I mentioned in my previous blog titled Serendipity, try to find the 1984 printing of this cookbook (it is copyrighted 1980, the date it was first published), because that is apparently the only version that contains the 8-page index in the back of the book so that you can quickly locate recipes in this extensive cookbook.
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Here are 2 more cookbooks
The second is the latest book from Annemarie Colbin, a longtime member, teacher, and esteemed writer in the natural foods community. She just recently earned a PhD degree in nutrition. Just published in July 2009, The Whole Foods Guide to Strong Bones -- a holistic approach, is a paperback book, 257 pages long, that includes 85 recipes, 3 of which feature sardines. Much more than just a cookbook, this "whole foods guide" is exactly that, an authoritative guide through the complex subject of bone health. Be aware that Annemarie Colbin, PhD has holistic interests that include but extend beyond macrobiotics, as do her recipes.
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