[Video] Why you shouldn’t be afraid of this food

Sardines Blog

I kind of lied the first time I ate sardines.

I was in the middle of my two-year nutrition program at Bauman College in Berkeley, CA.

Not only was I reading and learning every piece of nutrition information I could get my hands on. I was proudly eating my way through a whole list of foods that I had never or rarely eaten.

Then, my friend Jamie invited me over to her house for lunch.

And, sardines happend.

Watch the video below, or read on for the full story.

Jamie had been a health coach for a few years and had become my personal and professional mentor of sorts. Plus, an introducer to new foods.

When I arrived she had sweet potatoes baking in the oven and was making a green salad.

Then, she pulled a can out of her pantry, opened it and asked…

“Do you remove the little bones from your sardines or leave them in?”

I had JUST started eating sardines maybe a week before (because we learned about them in school and I was determined to be a good nutrition student).

Wanting to maintain my “sardine savvy” I cooly responded, “oh, I just leave them in.” Honestly, I was kind of freaking out inside.

“Great! Me too.” She responded.

Whew, nice save Tanya!

Fast forward a few years….

Sardines are a staple in my pantry. I eat them regularly on their own or mixed into tuna salad. I even give samples of them to some of my clients. (Who all have agreed so far that they aren’t scary AND are so good!)

Oh, and Jamie is one of my dearest friends with whom I have shared many more amazing, home-cooked meals….with and without sardines. (By the way…she is launching a free journaling program. You’ve got to check this out!)

I want you to start incorporating sardines too! If I could do it, you can too!

Here is a simple recipe to get you started:

Tuna Salad with Tahini

Serves 2-3


1 can tuna, drained (Wild Planet recommended)
½ small red onion, chopped
1/3 cup tahini
Juice of one small lemon
½ cup warm water
1 teaspoon tamari
handful fresh parsley, chopped
Sea salt and pepper to taste
1 can sardines, optional


For the tuna

  1. Drain tuna
  2. Break up in medium bowl with fork (this is where you can add in one or several sardines into the mix)
  3. Add onion and set aside

For the tahini dressing

  1. Small bowl combine tahini and lemon juice
  2. Add water to thin
  3. Add tamari, parsley and pinch of salt
  4. Pour half of mixture over tuna and mix
  5. Season with salt and pepper

Check out the video and get a simple tuna salad recipe that you can easily add sardines to.

Are you already a sardine fan? What do you do with them? Tell me in the comments below!

Cleanse-Banner-for-Facebook with Start Date

P.S. The 14-Day Whole Foods Cleanse is kicking off May 8th! If you are ready to have more energy, think clearly, sleep better and maybe even lose a few pesky pounds come join me.

You can do this online program from the comfort of your home. It includes live classes, cooking demos, over 60 recipes, menu plans and more!

Space is limited. CLICK HERE to learn more.

6 Responses to [Video] Why you shouldn’t be afraid of this food

  1. kristen April 15, 2015 at 9:04 am #

    This recipe is intriguing to me! I’ve tried sardines in past and they haven’t been my favorite. I’ll give this one a try–thanks Tanya!

    • Tanya McCausland
      Tanya McCausland April 19, 2015 at 10:26 am #

      Let me know what you think!

  2. Karla Browne April 15, 2015 at 6:21 pm #

    Hi Tanya! Thanks for doing this piece on sardines. I was hoping for more tips on getting them open without making a mess. Today, I splashed my countertop, sink, pump jar, and sweatshirt with that strong-smelling water. The cat was delighted, anyway. I’m thinking I will leave the lid partially on from now on. Also, I use some of the “juice,” smash the sardines, mix with Greek yogurt, splash a little hot sauce on top, add black olives and spread on toast. I eat them every week for the calcium, and am so delighted to hear about the B12, selenium, etc. Keep up the good work! Karla

    • Tanya McCausland
      Tanya McCausland April 19, 2015 at 10:27 am #

      Ah yes, sometimes they can make a mess 🙂 Best advice I can give is to open them very slowly and maybe even put the can in the sink. Sometimes I’ll open the can halfway, drain some of the liquid and then open it the rest of the way. That reduces the chances of major splashing. Recipes sounds delicious Karla. Thanks for sharing!

  3. Susan Harkin May 17, 2015 at 3:14 pm #


    I signed up for this May cleanse but between my birthday, mother’s day and graduations I have not been able to fully participate. For lunch today, I was struggling with making and unhealthy lunch choice and remembered you had a recipe for sardines that I had not tried yet. Low and behold, I had all of the ingredients to make this recipe and it was delicious! It is nice to know that the cleanse experience has led to a lifestyle of eating healthier foods and I now have a pantry that doesn’t allow for excuses to not eat healthy. I refer to the recipes often and they haven’t let me down to-date! Thanks for all the positive encouragement and great resources!


    • Tanya McCausland
      Tanya McCausland May 18, 2015 at 10:44 am #


      Thank you for sharing your story and your positive feedback about the cleanse/recipes! I’m excited that you found this recipe and gave it a try. It’s not about perfection but about doing a little something extra everyday. And you did exactly that! Big hug! Tanya

Leave a Reply