Although I don’t use a lot of canned foods when preparing meals, I have become a fan of canned, wild caught salmon with the bones. When comparing fresh caught salmon (which is admittedly delicious in my book!), the process of canning salmon with heat softens the bones so that they crumble easily with just a fork, which adds a significant amount of additional calcium to the salmon. Here’s how it compares:
- 3 oz. fresh salmon = 58 mg calcium
- 3 oz. canned salmon (with bones) = 181 mg calcium
I also like having canned salmon on hand for a quick and easy salmon salad “base” that I can use in several different finished dishes. As I’m the only one in my household who consumes fish, I like to make a couple of versions that I can use in a variety of ways. So here’s my strategy.
- 1 15oz can of wild caught, bone in, salmon
- ¼ cup diced red onion OR ¼ cup green tops of green onion
- 1 T. capers
Drain salmon, break apart, smooshing the bones. Stir in onion of choice. Split the mixture into two glass containers with lids.
- 1/8 cup plain Greek yogurt
- 1/8 cup avocado oil mayonnaise
- Few dashes of Hot Sauce of choice (Franks is good)
- 2 t. Dijon mustard
Stir yogurt into one container; stir mayo into the other. Split seasonings between the two containers and stir ingredients in each container.
You’re now set for a few different meals. I like to:
- Place a half cup prepared Greek yogurt version salmon in a pita, adding in leaf lettuce and sliced tomatoes. Can also toss in a few chopped olives.
- Mix part of the Avocado oil version with a little horseradish and use it as a canape filling for celery sticks or quick snack spread onto whole grain crackers
- Make a big leafy green salad with some cubed avocado. Place a scoop of either salmon mix in the middle and drizzle all with EVOO and a little balsamic vinegar and fresh cracked pepper.
- Cook some pasta (whole wheat or a gluten free pasta.) Stir in either salmon mixture and any leftover steamed vegetables you have on hand, such as organic peas, carrots, broccoli, and perhaps some sautéed mushrooms. Drizzle with a little EVOO if desired and sprinkle liberally with Nutritional Yeast and fresh cracked pepper.
- Make a nice omelet (real or vegan substitute.) Put some of the Avocado oil salmon as the filling, maybe with a little mild cheese.
Or use your imagination! In any event, enjoy! All food is best consumed with appreciation and enthusiasm.