I am always looking for ways to freshen up my grocery cart.  Are you?  Here are my three ways to do just that:

  1. 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!
  2. 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).
  3. 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…


 Try my Sweet and Sour Smoked Salmon Pate #recipe #simple #cravings #realfood Click To Tweet



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,