Dr. Amanda’s Simple Salmon Salad

by / Sunday, 19 July 2015 / Published in Recipes

Don’t you just love to spend hours in the kitchen whipping up delightfully healthy dishes for your family?!!! Yep, I’d like to believe this is actually an option for many of us. However, due to the demands of our busy schedules, spending lots of time in the kitchen is typically NOT an option. For this reason, I have a cooking rule, which I discussed with my significant other prior to becoming engaged…hehe!. My #1 cooking rule is as follows:

Any recipe that I attempt to cook can only require 10 or fewer ingredients and can only take 10 or fewer steps to prepare. SERIOUSLY!!!

So there…my secret’s out! I’m not embarrassed about it either because that’s just what works for me now. Later, or with more culinary assistance, this could change, but because I understand, accept and embrace this rule, I’ve been challenged to come up with creative ways to prepare healthy, nutrient-dense food without compromising my ever-so-increasingly eventful schedule. So for everyone who has the same sentiment, you’re going to love my recipe posts because most of them will fit the description above. 🙂

Now let me describe this week’s recipe. Since tuna is notorious for being heavily laden with mercury, I wanted to try spinning the old tried and true tuna salad recipe in a quick but healthier way. Here’s what you’ll need:

Ingredients:
1 can of WILD salmon
1/2 cup of Mayonnaise (a non-GMO & sugar-free brand is best)
1/2 cup of Salsa

Optional Add-ins
1-2 tbsp Dill Relish (avoid added sweeteners or dyes…seriously)
1-2 boiled eggs from pasture raised chickens
Chopped organic celery
Chopped onion

Directions:
1. Place mayonnaise and salsa in a bowl. (NOTE: Watery salsa should be drained first.)
2. Drain water in the can with the salmon then add the salmon to the bowl also.
3. Add any desired extras.
4. Mix thoroughly
5. Chill for 1-2 hours if desired.
6. Serve with rice cakes, crackers or veggies.

What are the health benefits of this recipe Dr. Amanda?
Wild salmon provides a rich source of Omega-3 fatty acids which are foundational for certain functions in our bodies like increasing or decreasing the stickiness of platelets as needed. They also help with constriction or dilation of smooth muscles in the lungs, blood vessels, and intestines. In addition, Omega-3 fatty acids help regulate proper cholesterol synthesis and increase HDL (the good cholesterol). Oceana reports that wild salmon supplies 300 to 650 milligrams of omega-3 fatty acids per ounce.(1) As referenced in my book, Dear God Bless This Mess, research has demonstrated that lower levels of Omega-3 fats are linked to psychiatric, respiratory, and cardiovascular conditions as well as brain development deficits and a decreased response to insulin, which may lead to weight gain. Thus, consumption of this type of fish is ideal. Be sure to verify the fish is “wild” because Atlantic or farm-raised salmon does not provide the same nutrient-dense fats.

By using a non-GMO mayo in the recipe, you can further capitalize on the healthy fats present in the fish. A pure olive oil brand of mayo would likely be the best choice. Just be sure to watch out for undesired sugar. Finally, an organic-tomato based salsa is preferred, but if that’s not an option, use what you have because tomatoes contain lots of lycopene. Lycopene is an antioxidant that also improves bone health.(2) Notably, the soft bones in the salmon will also contain calcium that our bodies can easily absorb to promote sturdy bones.

References
(1) http://www.livestrong.com/article/518976-is-canned-salmon-tuna-a-good-source-of-omega-3/
(2) http://www.whfoods.com/genpage.php/genpage.php?tname=foodspice&dbid=44

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