• wellness

    Brain-Healthy Sardine Salad in Avocados

    A healthier way to recapture the summer foods of our formative years

    This is our new favorite Summer Saturday lunch meal. It has all the things we like: great brain-feeding nutrients, very low glycemic, quick to fix with a low skill level needed for us less-than-Cordon-Bleu cooks, and bonus: it’s colorful on a plate.

    One of the often-cited issues with tuna is that because the fish can be large, it can also pick up a lot of not so great toxins, like mercury and plastics. Growing up with tuna sandwiches and now being wary of the possible health dangers has left us longing for something else that reminds us of those ’70s summer foods in the park.

    Our recipe avoids the Wonder Bread and opts for an omega-3-rich avocado as the carrying vehicle for the fish. Sardines straight out of the can are an acquired taste, one which we have not fully adjusted to. For this recipe, by using the mayonnaise, cilantro, and lime, the flavor gets very close to those mom-made tuna salads from our formative years.

    Ingredients per serving:

    1 ripe avocado

    1 can of sardines, 3.75 oz in olive oil 

    1 lime

    1 bunch cilantro

    1 tablespoon mayonnaise

    Salt and pepper

    Summer salad greens for the side


    Open the sardine can carefully over the sink and drain off any liquid. In a small mixing bowl place the fish and the mayonnaise. Wash and dry the cilantro. Damp cilantro can taste grassy, so dry it carefully. Chop the cilantro and add to the bowl. Cut the lime, measure out about a tablespoon and add to the mix.

    Vigorously stir the ingredients so the fish become completely broken up into tiny bits. Add a bit of salt and pepper to taste.

    Wash and cut the avocado into halves. Remove the stone. Use a spoon to carefully pull the meat away from the skin of the avocado while leaving it intact. Place the avocado onto a plate and fill the center hole with the sardine salad mix. Garnish with a salad topped with olive oil, salt, and pepper.

    Welcome to a healthier version of the summer of 1973.

    David Stewart
    David Stewart
    David is the founder and face of AGEIST. He is an expert on, and a passionate champion of the emerging global over-50 lifestyle. A dynamic speaker, he is available for panels, keynotes and informational talks at david@agei.st.

    More Stories

    Kim Marshall, 62: Multi-Generational PR

    We met Kim last fall while speaking at The Global Wellness Summit in Singapore and were fascinated by this humble, direct Midwesterner who is...

    Being Lazy? That’s Good! The Rationale for Doing Nothing

    By Bija BennettDo you think that you’re being lazy when you’re not doing something? Or wasting time when you’re simply just being there? Chances are...

    CIRKEL Love and Sex

    Valentine's Day is coming up and CIRKEL is having an intergenerational mentor event around the world's oldest topic, Sex and Love, on Feb 6....

    Leaving the Corporate Ladder

    Jonathan Haisman, 52, living in Providence RI, recently decided to get off the corporate ladder and help start a company that is all about...

    5 Ways to Strengthen the Gut-Brain Connection and Boost Your Brain Power

    You would have to have been walled off from the world recently, meditating in a cave or exploring deep in the Amazon jungles, not...

    LATEST Profiles

    Kim Marshall, 62: Multi-Generational PR

    We met Kim last fall while speaking at The Global Wellness Summit in Singapore and were fascinated by this humble, direct Midwesterner who is...

    Dr. Bella McCloud, 59: Upward Life Trajectory

    When, two years ago, we last spoke with Bella, she was deep in the long process of getting her Ph.D. in clinical psychology. Then...

    Joe La Fontaine, 59: Flying High

    Joe La Fontaine, 59, lives the high life, as in the really really high life, flying at 40,000 ft, captaining the world’s largest commercial...