Saturday, January 14, 2012

#5 of 12 Foods to Eat More of in 2012

5. Salmon
I know some of you may already be scowling. But salmon (also tuna, mackerel and sardines) are excellent sources of heart-healthy omega-3s. The American Heart Association recommends that we all eat at least two servings of fish, especially oily fish, per week to prevent heart disease. 

See that heart?

If you aren't a big fan of fish right now, keep trying! Our taste buds will adapt to new flavors, but it may take ten tries before you begin to like a new food. Start with a milder fish like tilapia and work up to the "fishier" salmon. I'd say it's totally worth it--for health and for the sake of variety.

Salmon makes surprisingly easy meals. 

Breakfast: One of my favorite breakfast treats is lox (similar to smoked salmon) and light cream cheese on a bagel. That one's not for everybody, but it comes from my half-Jewish roots and I LOVE it. 

Lunch: Lately, I've been using this little trick to mix up my lunches too:
  1. Buy canned salmon that has been cleaned and de-boned. This is important because it saves you a ton of work (as well as a fishy mess)!
  2. One night when you make a pasta dinner, make some extra noodles and package them in a to-go container.
  3. Drizzle about a teaspoon of olive oil over the pasta. Season with a sprinkle of garlic powder, Kosher salt and black pepper.
  4. Rinse the salmon under water (I do this while the salmon is still in the can with lid cracked). Add about a 2 ounce serving to your pasta.
  5. Season with a sprinkle of dill and a drop of lemon juice.
  6. If you have any frozen vegetables (or leftover veggies from dinner), add those to the container too.
  7. At lunch the next day, heat in the microwave for 1-2 minutes. Yuuummy!

Dinner: Here's an easy quick-fix for salmon that I featured before on the blog; this one's great for easy weeknight dinners (bonus! easy clean up).

Don't succumb to the idea that chicken is the only lean source of protein when you're trying to slash calories. Try salmon! It's an easy, healthy and refreshing change.

Photo credits: Piece of Salmon by dan and Bagel with Salmon by piyato