Adapted in part from Susan’s book, Boomer Be Well! Rebel Against Aging through Food, Nutrition and Lifestyle.
Salmon is a great source of protein, omega-3 fatty acids, vitamin D, and when used with the bones as in this recipe, some calcium as well. The majority of canned salmon available these days is also BPA free. This salad is so easy to make and can serve as either a meal or appetizer or snack. Accompany with crackers, vegetables or fruit.
1 teaspoon fresh minced ginger (or ½ teaspoon powder)*
1 teaspoon fresh minced turmeric (or ½ teaspoon powder)*
1 15-16 ounce can wild salmon with bones, drained*
2 teaspoons lemon or lime juice
2 Tablespoons mayonnaise (or plain Greek yogurt or vegenaise)
1 teaspoon dried oregano or thyme
1/4 -1/2 teaspoon ground black pepper
Salt to taste
*If using a food processor, use it to mince the ginger and turmeric as well as mix the salmon with the bones.
- In food processor, place a chunk of fresh ginger and turmeric (about ½ to 1 inch each). Pulse to mince. Add salmon and blend to mash bones and form a spread.
- Add remaining ingredients and mix well.
- Place in bowl, cover, refrigerate and allow flavors to blend for at least 1-2 hours.
- If using a bowl versus food processor, place salmon in bowl and mash bones. Add remaining ingredients and mix well.
Nutrition per 2 Tablespoon serving (made with mayonnaise): 45 calories, 5 grams protein, 1 gram carbohydrate, 2 grams fat, 15 mg cholesterol, 490 mg omega-3 fatty acids, 161 mg vitamin D, 56 mg calcium, 154 mg sodium