Hey there, it is Nancy, Andrea’s student. This next recipe I want to share with you is a Simple Salmon Salad. It doesn’t need any fancy cooking skills or appliances, and you can have it ready in under 10 minutes. Anyone else agree that sounds like the best recipe? I mean who doesn’t love simple? And for those IBSer’s out there, this salad is also Low-FODMAP!
Often at restaurants, we only find two choices for the side salad –- Cesar salad or a toss green salad. Depending on where you dine, the green salad may really be mostly lettuce with 2 cucumbers or 2 cherry tomatoes. If you are lucky, you might get a little more colour and sustenance in your salad, but often it isn’t too much. However, when you cook at home, the possibilities for salads are endless!
This Simple Salmon Salad includes a variety of veggies, including cherry tomatoes, peppers, and spinach leaves. These veggies are filled with lots of important vitamins and minerals, and fibre! Next, it uses canned salmon which keeps the cooking needs to a minimum. Salmon serves as a great protein source, that will help you stay full longer. In addition, the salmon provides you with some healthy unsaturated fats like omega-3, which are important for brain health, as well as lowering your risk for cardiovascular diseases.1 The salad is topped off with a sprinkle of pumpkin seeds, for a little crunch! Lastly, I love to dress this salad with a little balsamic vinegar, extra virgin olive oil, and salt, for a simple healthy salad dressing.
However, this Simple Salmon Salad is just a starter kit for you to experiment with to create scrumptious salads! There are so many great combinations out there!
You could try roasting the vegetables to bring out more flavour before throwing them in the salad. You could try substituting spinach leaves with a grain base like quinoa, or brown rice. Or you could change up the protein to a cooked chicken breast or roasted tofu. All these varieties work great with this simple homemade salad dressing as well.
The most important point to remember when modifying or creating new salads, is to make sure you include a good protein source! Try fish, chicken, pork, red meat, tofu, beans or lentils!
Protein is what is going to help you feel satisfied for many hours to come! So especially when you are using the salad as the main meal, it is important to make sure you include a good protein source on top of your grain or vegetable salad.
I hope this recipe can help show you just how simple and versatile salads can be!
Low FODMAP Simple Salmon Salad
- 1 ½ cups of spinach (or another low-FODMAP green)
- ¼- ½ can of salmon (about 75-100 grams)
- ½ cup chopped cherry tomatoes
- ½ cup chopped yellow pepper
- 1 tbsp raw unsalted pumpkin seeds
- ½ tbsp balsamic vinegar
- 1 tbsp EVOO
- Pinch of salt
- If desired, sprinkle with grated cheese
- Wash, dry and chop spinach. Place in a bowl.
- Chop tomatoes, and peppers and add to the bowl.
- Add drained canned salmon, pumpkin seeds to bowl.
- Season with balsamic vinegar, extra virgin olive oil, and a pinch of salt.
- If desired, add grated cheddar cheese.
An Original Recipe by Nancy Gammack
University of Alberta Dietetic Intern