Pilchard fish cakes

Pilchard fish cakes are rich in omega 3 fatty acids; brain and joint food.

Perhaps you live within reach of a bounties of the seas market, as we were in Rotterdam for many years; or, more likely, you are now far distant from the ocean, as we are in our retirement, and omega 3 foods are hard to come by.

Without omega 3 in your diet, you are going to be achy with inflamed joints, muscles and blood vessels; and organs too, making plenty of work for the chiropractor and cardiovascular surgeon.

In Rotterday we could regularly get fresh salmon from the fiords of Norway and Scotland, or herring and mackerel in the North Sea; but here, one hundred kilometres inland from the warm Mozambique current, there's a dearth of cold water sources of omega 3. In fact, of any fish at all.

Enter canned pilchards from the cold Benguela current that wells up from Antartica, passing up the west coast of South Africa. The only problem is that many folk don't like pilchards; and so fish cakes.

That Leifheit can opener is the Rolls Royce by the way. These cans of Lucky Star pilchards are inexpensive at about $1.50 apiece. I'm sure you can purchase something similar wherever you live.

Pilchard fish cakes

Pilchard fish cakes are a lot more palatable and very easy to bake; slow food made fast.

These pilchard fish cakes are a dream to make and fit in with our philosophy of slow food made fast; about fifteen minutes of actual work, and one hour from start to finish.

This makes enough for half a dozen large fish cakes.


  1. 1 one pound can of pilchards in tomato sauce, with chili if you like it hot.
  2. 3 medium sized potatoes.
  3. 1 large onion.
  4. 2 beaten eggs.
  5. Your favourite herbs and fish spice; coriander, for example.

You are going to bake these in the oven so, seeing it's already hot, this is a good moment to make a roast vegetable dish; whatever's in season. We used butternut, eggplant, zucchini, mushrooms, green peppers and garlic tonight. It also keeps the fish nice and moist.

As you may know, I'm into a greener planet, and that means using less energy. If you are going to heat the oven, then cook something else too.

  • Either boil, or pressure cook your potatoes. Ten minutes.
  • Drain the pilchards, pouring the tomato sauce into a small pot; preferably one with a steel base if you're going to use an induction cooktop stove; they use less than half the energy and cook faster than gas; instant heat. 
  • Finely chop the onion; you could first lightly fry them in butter or olive oil, but we don't.
  • Mash up the pilchards, potato, onion and the two beaten eggs; and a teaspoon of fish spices.
  • Form into fairly large fish cakes.

Onto half the oven dish pile your chopped vegetables; onto the other, spoon large dollops of the pilchard fish cakes mix.

Pop the oven dish into a preheated oven at 200 degrees C for thirty minutes.

  1. Into the pot toss some fresh, finely chopped herbs to the tomato sauce; we like parsley, sweet basil, coriander and tarragon. You add your favourites, or whatever you have in your garden.
  2. Simmer for five minutes and then stir in a teaspoon of parmesan cheese.

Oops, I took the photo before adding the tomato sauce, herbs and Parmesan source; something for next week. I'll make sure there's also some green beans or broccoli as well.

Eet smakelijk, we would say in Holland; enjoy.

Why on a Chiropractic Help site?

Omega 3

Omega-3 intake in the diet needs to be high, but the omega-6 low.

Good health care is about prevention as well as treatment; in the chiropractic world that means more exercise, and a healthy diet. If your omega 6 to 3 ratio is high, no matter how good your doctor, you'll have inflammation and anger in your joints.

From animal sources, that means boosting your omega 3 with fatty salmon or these pilchard fish cakes; add to that freshly ground flax seed and walnuts and you're home and dry. Research shows you'll have a healthier prostate in the family too, by the way.

Useful links

Herb garden

Would you like to start your own herb garden? Coriander and sweet basil grow like weeds.They add flavour and for some make your pilchard fish cakes a lot more palatable.

Healthy living tips

Healthy living tips are about prevention; it's a load better than a cure.

With diabetes and obesity soaring in the Western world, and in South Africa too, despite access to wonderful food and excellent health care, we are slipping badly on the list of the world's healthiest nations.

That means pain and disability, and a lot of lives cut short. Foods like our pilchard fish cakes are part of the solution, but in short it means returning to those foods that your grandmother once served.

Overly busy mothers have often succumbed to the temptations of the fast food industry, frozen pizza and the like, with disastrous consequences for our health.

Where to start, is often the question? I would recommend this quick hummus recipe; you can make it in five minutes with a little practice; enjoy it every day with a salad and you'll find your health status improving in leaps and bounds.

› Pilchard fish cakes

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Interesting challenges of the day

1. Mr S is a 76 year old man with neck pain of some 9 months duration. Luckily, most of the discomfort is upper cervical which is only rarely arthritic; his lower cervical spine is a degenerative mess that I've left alone. After seven treatments his pain and stiffness is 50 percent better, and he's happy in the circumstances. He can sleep through the night now and that makes a huge difference.

2. Mr P is 32 year old man with very severe lower back pain radiating to the big toe which is 30 percent numb. He had an episode three weeks ago, took anti inflammatories and was soon better as is typical of the medial disc herniation. But before it healed, after a trivia it came roaring back, much worse. The characteristic crossed sign was evident; sitting in a chair, straightening the right leg provoked severe left back pain and tingling in the leg. He's doing well.

3. Severe lower back pain is scary; just ask Mrs P. Just watching her get out of the car I she was in trouble; she had a slipped disc at L4 making her lean towards the opposite side; luckily she had no pain in the leg. Despite family pressure that this was far too severe for a chiropractor, she persevered. Within five days she was standing upright, and after two weeks almost painfree. 

Despite a hectic job, she wisely took my advice and stayed home for what I call exercising bed rest.

4. Mr S has had lower back, groin and back of thigh and calf pain for fourth months.

He has a pincer deformity in the hip causing the stabs in the groin, and a degenerative facet causing the sciatica. Both are responding well to chiropractic and he's well pleased; sixty five percent better after three treatments.

5. Mr T is a wise man; he's taken a warning TIA seriously and has lost 15 pounds, and has at least as much again to lose. A change to a low starch diet and half hour daily walk has made the difference; but the walking is making his foot and back miserable. The expensive orthotic is hopeless; luckily his hips and back are fine, but he needs a simple heel lift.

6. I too have had serious lower back issues, luckily fixed by my own chiropractor; so I too have to do my exercises, take care when lifting supers full of honey, gardening and using the chainsaw. Regaining the function of your spine is just as important as the pain.

7. My own granddaughter, only 7 is hypermobile giving her pelvic, knee and ankle issues. Xrays show a mildly dysplastic hip. Years ago we would have called it growing pains. She too regularly needs chiropractic care and luckily responds well. Increased range of motion is more difficult than too stiff in my opinion. Our care is for kids too.

8. This 65 year old lady is a serious gardener; every day she is bending, lifting and digging for 2 to 3 hours a day. It regularly catches her in the sacroiliac joint, so she has a treatment once a month that sorts it out. She does her lower back exercises faithfully.

9. This 88 year old lady is an inspiration; every day she is busy in the community. With a nasty scoliosis she manages very well with a chiropractic adjustment every six weeks and exercises faithfully done.  

10. Mr X is a 71 year old retired man who wants to continue with maintenance care every six to eight weeks; he had suffered from two years of lower back pain when he first came a year ago. He has no discomfort now after 8 chiropractic treatments, but is aware that danger lurks.

11. Mrs C has been having severe headaches, and taking a lot of analgesics. It's a non complicated upper cervical facet syndrome, and she's doing well.

12. Mr D is a 38 old year man with chronic shoulder pain after a rotator cuff tear playing cricket. It responded well to treatment, but he knows he must do his exercises every day; for two years he couldn't sleep on that shoulder.

13. Mr D, a 71 year old man, has a severe ache in the shoulder and midback since working above his head. Trapped nerve tests are negative but he has advanced degenerative joints of Luschka; after just two treatments he is 50 percent better. Can we reach 90?

And so the day goes; chiropractors shouldn't be treating the elderly most medical sites state but that's so much bunkum.

Have a problem that's not getting better? Looking for a different slant on your pain? Want to pose a question?

Interesting questions from visitors

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Greetings, Dr B.
You helped me quite some time back with a soothing and professional response which turned out to be exactly correct. I now consult a local chiropractor. You write a superb newsletter, too.

Your own unresolved problem. Pose a question

Knowing that up to 70% of the time the correct diagnosis is made with no examination, no special tests, no xrays, but just from the history, there's a fair chance I can add some insight to your unresolved problem. But at least 30% of the time, I may be quite wrong! Give plenty of detail if you want a sensible reply.

You visited this chiropractic help site no doubt because you have a problem that is not resolving and want to know more about what chiropractors do.

The quickest and most interesting way is to read one of my ebooks of anecdotes. Described by a reader as gems, both funny and healthful, from the life and work of a chiropractor, you'll love them. Priced right at $2.99, though Kindle fiddles the price without telling me.