Salmon Salad Recipe: Quick, Convenient, and Healthy

If you’re like me you love all kinds of salads. Not just greens (which are FAB) but also tuna salad, egg salad, chicken salad and the like.  That’s why I can’t believe it took me so long to add salmon salad to the mix!

Make Ahead Meals Save Time and Energy

I love meals you can make once and eat 3-4 times, especially for lunches which tend to be “all business” for me. I want it to be super easy and delicious, but during the week, I don’t have time! I know you don’t either.

This recipe is my healthy take on salmon salad. I use hummus to add another interesting layer of flavor plus nutrients like vitamins and minerals, protein, and fiber. Chick peas have one of the highest soluble fiber content of beans.

Canned salmon is a time saving choice and just as nutritious as fresh and frozen. Salmon is rich in omega-3 fatty acids, which is an essential fat for everyone, vital for immunity, reducing inflammation and brain and heart health. In addition, if you happen to be pregnant at some point in your life (ahem, me… now!) Salmon is also a good source of vitamin B6 which has been shown to help reduce pregnancy-related nausea and those omega 3′s are vital to the development of baby-to be’s brain and nervous system.

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Image reprinted with permission from http://www.aggieskitchen.com and http://www.healthyaperture.com

Makes 8 servings

Ingredients 

2 7 oz cans salmon, drained

½ C tomatoes, chopped

½ C celery, chopped (about 2 stalks)

½ C spinach, chopped

½ C avocado, chopped (about ½ large avocado)

¾ C roasted garlic hummus

½ lemon, juiced

2 Tbsp capers

pepper to taste

Serve with:

whole wheat pita bread, ½ per person

romaine lettuce

Directions

Add all ingredients to a large bowl. Stir to combine.  Scoop into pitas with romaine lettuce, if desired.

Nutrition Information per serving:

Calories: 170

Fat: 8g

Saturated Fat: 1g

Cholesterol: 65mg

Sodium: 411mg

Carbohydrate: 6g

Fiber: 3g

Sugar: 0.5g

Protein: 21g

Calcium: 234mg

Note:  Nutritional analysis is for salmon salad alone and does not include whole wheat pita bread or other whole grain bread you may use to eat it.

  

Recipe provided courtesy of Rebecca Scritchfield, MA, RDwww.RebeccaScritchfield.com @ScritchfieldRD

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