I am always looking for ways to freshen up my grocery cart. Are you? Here are my three ways to do just that:
- Choose fresh and vibrant colored produce. Today, I am choosing kiwi fruit. Not only does my 10-year old son, Grant, love this fuzzy fruit, but it adds a citrus and vibrant color to whatever you put it in. Not to mention it’s jam-packed with vitamin C, fiber and water!
- Power up with seafood for protein. I love salmon in any form: smoked, baked, broiled, grilled or poached in a salad, sandwich, soup or by itself. Look for wild salmon as it most likely contain less mercury and contaminants. Aim for at least 2 – 6 ounce servings of seafood per week. You can get as much as 14 grams of protein per 2 ounces of salmon, as well as high quality protein and heart-healthy fats (a.k.a. omega 3 fats).
- Add creaminess, calcium and protein with plain yogurt. It blends well with other foods and is a great stand-in for mayonnaise. Today, I am using an Icelandic style skyr or strained yogurt.
With a few ingredients, I concocted this simple salmon pate. You can easily put this on a rice cakes or whole grain pita chip or a slice of toast or use as a dip for veggies. The pate gets its sweet flavor from kiwi, but also a hint of sour from it, as well as the yogurt. The crunch from the cucumber and green onions add a nice note of texture and flavor. The key is dicing everything finely — the fruits and veggies needs to add delicate flavor juxtaposed with the flaky salmon.
Just add a dollop – about a tablespoon, of plain yogurt and gently blend all ingredients together with a fork. It becomes a tangy, creamy mixture in no time…
Makes 1 serving
4 ounces smoked salmon*, flaked
1 large kiwi, peeled and finely diced
2 green onions or scallions, finely diced
1 Tablespoon plain Greek-style yogurt
Place all ingredients into a small mixing bowl and using a fork press and toss together until blended together well.
Serve on a large brown rice cake or a few small ones; a small whole grain pita bread, a slice of whole grain toast or over greens.
Nutrition Information: Calories: 207, Total Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 28 mg, Sodium: 530 mg, Carbohydrates: 16 g, Dietary Fiber: 3 g, Sugars: 10 g, Protein: 23 g
Enjoy eating simply,