SMASH

Sardines
Mackerel
Anchovies
Salmon
Herring
These are all rich in Omega-3s, which are good for reducing inflammation - and much else.
The only one we haven’t managed these last couple of days is herring.

Lunch at Choupana, on the beach in Milfontes, began with sardine paté, followed by a plateful of mackerel done over the coals - Leyna is demonstrating the delicate way to eat them, learnt from Carlos on Sunday.

Gratefuls:
- a good night’s sleep in the air con
- ice-cream by the donkey at Odeceixe beach
- Mike getting us safely here to Alcochete, across the Tagus from the airport

- oh, and an impromptu swim in the sea at Milfontes, in our underwear