Salmon Bowl with Creamy Garlic Dressing

I Love Canned Salmon + A Yummy Recipe

In my opinion, canned salmon is an unsung hero in the food and nutrition world. Convenient, versatile and super-nutritious, it’s a shame that it’s so under-appreciated.

Why don’t we use canned salmon more often in our recipes and meals? Perhaps it conjures up memories of the dry, flavorless salmon patties of your childhood. Perhaps it has to do with the lack of foodie “buzz”, because the culinary world hasn’t exactly embraced it either. I mean, when have you ever seen it featured in a dish on a menu at a trendy restaurant?

With the negative connotations and the lack of fanfare, canned salmon hasn’t had much of a chance to shine. I think it’s time to change that! Here’s why:

Bring on the Canned Salmon! 3 Reasons Why It’s Great.

  • It’s Versatile! – Canned salmon can be used for salads, burgers, meatballs and so much more! That seems like a pretty great blank canvas if you ask me!
  • It’s Convenient! – All you need is a can-opener, no cooking required. Highly portable and easy to use. The definition of the modern connivence food.
  • It’s Nutritious! – Loaded with nutritious Omega-3 fats as well as selenium and protein, canned salmon is an easy way to fit more fish (you should be eating at least 8 or  more ounces per week!) into your diet.

 

Salmon Bowl

Canned Salmon Bowl

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Salmon Bowl with Creamy Garlic Dressing


  • Author: Sara Haas

Description

A nutrition-packed bowl loaded with lean proteins, whole grains and vegetables.


Scale

Ingredients

  • 1/2 cup bulgur
  • 1 cup boiling water
  • 1/4 teaspoon Kosher salt
  • 3 tablespoons plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 clove garlic, chopped
  • 2 tablespoons chopped, fresh dill
  • 5 ounces greens (baby kale, spinach, baby lettuces, etc)
  • 6 ounces canned salmon
  • 1 cup thinly sliced cucumber
  • 1 cup cherry tomatoes, halved

Instructions

  1. Place bulgur in a medium bowl. Add salt, then cover with boiling water. Immediately cover the bowl with a piece of plastic wrap and let bulgur steam for about 20 minutes.
  2. To a blender add the the Greek yogurt, lemon juice, garlic and dill. Add a pinch of Kosher salt and blend until smooth. (Dressing can be made without a blender, finely chop garlic and dill and then whisk all ingredients together.)
  3. Divide lettuce and portion into bowls. Top each bowl with bulgur, salmon, cucumber and tomatoes. Drizzle with dressing and serve.

Nutrition

  • Serving Size: 2
  • Calories: 288
  • Sugar: 6
  • Sodium: 615
  • Fat: 7
  • Saturated Fat: 2
  • Unsaturated Fat: 4
  • Trans Fat: 0
  • Carbohydrates: 36
  • Protein: 23
  • Cholesterol: 58

No Fail, Winning Guacamole Recipe

Award* Winning Guacamole Recipe

*Disclaimer – this recipe hasn’t actually won any official awards or titles. And it hasn’t been entered in any recipe contests or been featured on the Food Network.  So my guacamole is technically “award-less,” however it’s unofficially a “winner” (hence, Winning Guacamole) in my small circle of nearest and dearest. And I’m about to let you in on my not-so-secret recipe! But first, there are some things you should know.

Guacamole 101: What You Need to Know

  • Pick the Avocado – This is a big deal, so it’s imperative you get it right. How do you choose the right avocado? Depends on when you want to make your guacamole. If you don’t need it until a couple of days from now, it’s ok to buy the rock-solid avocado because it will continue to ripen. If you want it tonight, buy the one that gives just a little when you apply a light pressure to it. Skip the super soft ones and the ones with dents and dings.
  • Don’t Skip the Onion – So many people tell me they want to leave out the onion, but I encourage you not to do that. Instead, if onion causes you trouble, consider this little trick – chop it and then add it to a bowl of water. Let it sit there while you’re making the guacamole and then drain it and add it. Soaking the onion will help remove some of the bitter compounds, so you won’t have that pungent onion taste in your mouth.
  • Add salt – Every time I make this guacamole someone always asks, “why does this taste so good?” It’s not that I am an awesome guacamole maker or that I have a special guacamole secret, it’s just salt. Yes, you heard me, salt. If you don’t add the right amount, it’ll just taste like mashed avocados and onion. Add the salt, and you’ve become a culinary genius! Afraid of salt, it’s ok, I understand, but in this recipe I’m only using 1/4 teaspoon of salt and that equals to about 145 milligrams of sodium per serving. That’s a relatively small amount considering 2300 milligrams per day is your cutoff. 

There, now you’re armed and dangerous. Time to get to the store and stock up on avocados so you can make a big batch of my No Fail Winning Guacamole!

Guacamole

Guacamole

Guacamole

Guacamole

 

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No Fail, Winning Guacamole


  • Author: Sara Haas

Description

A recipe for delicious guacamole that works every time!


Scale

Ingredients

  • 1 ripe avocado, sliced in half and seeded
  • 2 teaspoons -1 tablespoon fresh lime juice
  • 1/4 teaspoon Kosher salt
  • 1/4 cup fresh cilantro, chopped
  • 1/2 jalapeño, finely chopped*
  • 3 tablespoons finely chopped white or yellow onion**

Instructions

  1. Scoop out the avocado flesh into a bowl and gently mash. Stir in the lime juice and salt. Mix in the cilantro, onion and jalapeño.
  2. Serve and enjoy!

Notes

  • *If you prefer your guacamole less spicy, remove and discard the seeds and membrane from the jalapeño before chopping. Careful, those seeds are hot, so best to remove them with a spoon or knife.
  • **Do raw onions bother you? Try soaking them in water first before adding them to your guacamole.
  • Makes about 1 cup guacamole.

Nutrition

  • Calories: 339
  • Sugar: 3
  • Sodium: 608
  • Fat: 30
  • Saturated Fat: 4
  • Unsaturated Fat: 23
  • Trans Fat: 0
  • Carbohydrates: 21
  • Protein: 5
  • Cholesterol: 0

Maple Cinnamon Almonds

Fertility Friday + Recipe for Maple Cinnamon Almonds

Do you remember back in the ’80’s and ’90’s when all fat was considered “bad?”

Looking back on that time, it was almost comical the degree to which we feared fat. Companies worked so hard removing it from their products and people went crazy buying fat-free everything. I remember noshing on a box of fat-free cookies thinking, “wow, no fat, but they sure taste good, I’m so glad they’re good for me!”

Fat is Back?

Oh dear! Luckily research has improved and we are no longer shunning fat. In fact, now we know that fat is vital to our existence. Fats provide energy, help us absorb fat-soluble vitamins, and can keep our hearts healthy. We just have to be smart about the type of fats we’re choosing and how much of them we’re eating.

But I Can’t Eat as Much as I Want?

While all fats fit, it’s important to keep moderation in mind. Saturated and trans fats are the types of fats we should limit. Research is always on-going on this, and recently saturated fast have been in the news about not being as “bad” as we once thought. My advice? Stick with moderation. Go for the whole milk, but keep your serving to one cup. Enjoy that birthday cake, but choose the small slice instead of the massive monster piece. See where I’m going with this? Don’t over-indulge. It’s never wise to eat too much of one thing, right?

Instead, focus on getting more healthy fats into your diet. We call those unsaturated (specifically monounsaturated and polyunsaturated) fats. These unsaturated fats can also help support fertility by helping control blood sugar and tamper inflammation. Where do you find them? Great question!

Where to Find The Fantastic Fat:

Sources of polyunsaturated fats: fatty fish such as salmon, mackerel, sardines; flax seed and flax seed oil, walnuts and edamame

Sources of monounsaturated fats: nuts (like in these Maple Cinnamon Almonds!) and seeds, avocado, canola and olive oil 

Putting it Together

It’s easy! Eat fat, but make smart choices. Stick with moderation and balance your intake with other foods. Eating this way just makes sense! Feeling inspired? Get into your kitchen and make these yummy Maple Cinnamon Almonds so that you can enjoy some of those nutritious healthy fats!

 

Maple Cinnamon Almonds

Maple Cinnamon Almonds

Maple Cinnamon Almonds

Maple Cinnamon Almonds

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Maple Cinnamon Almonds


  • Author: Sara Haas

Description

Super easy snack made with almonds, maple syrup and ground cinnamon.


Scale

Ingredients

  • 1/2 teaspoon Kosher salt
  • 2 tablespoons maple syrup
  • 1 tablespoon water
  • 1/4 teaspoon ground cinnamon
  • 2 1/2 cups almonds

Instructions

  1. Preheat the oven to 300’F and line a sheet pan with parchment paper.
  2. Place the salt, maple syrup, water and cinnamon in a medium pot and set over medium heat. Bring to a boil and stir to combine. Pour in almonds and stir until almonds are well coated. Spread out on prepared sheet pan and bake 20 minutes, rotating the pan half way through cooking time.
  3. Remove and allow to cool before enjoying.

Nutrition

  • Calories: 2118
  • Sugar: 32
  • Sodium: 1192
  • Fat: 180
  • Saturated Fat: 14
  • Unsaturated Fat: 157
  • Trans Fat: 0
  • Carbohydrates: 90
  • Protein: 73
  • Cholesterol: 0

Fertility Feature: Let’s Talk Snacks!

Smart Snack Tips + Recipe for Sweet and Spicy Peanuts

Snacks! Yay! Snacks!

Right? Who doesn’t love a great snack!? How about if I told you that dietitians love and believe in snacks too? And that Liz and I also believe that snacks are an important part of staying well-nourished for fertility? It’s true, but here’s the deal, the type of snack you choose matters.

We’re not encouraging chips, donuts, or cookies. No, we want you to eat nourishing snack foods and keep them small. Remember, this isn’t a meal! Shoot for foods that make you feel good after eating them and keep the portion to a reasonable amount. 

Need more information? Sure you do! Don’t worry, Liz has you covered! She’s explains tips on smart snacking and shares an amazing recipe for Sweet and Spicy Peanuts. So head on over there now by clicking here to learn more.

Happy Snacking Friends!

Read All About It! Fertility In the News!

Fertility Feature: Infertility Awareness in the News!

We are so happy to announce that we’re not the only ones talking about infertility this week. So many great people are sharing their stories through the news and media and we wanted to take today to highlight a few with you. 

Before you head on over to Liz’s site for her amazing round-up of the latest “buzz” and news surrounding infertility, I thought I would share some of my reflections. 

Reflections on Infertility

I – Isolating. Even though you often feel isolated in this journey, please know you are NEVER alone! Liz and I are here to prove that! And Resolve is an amazing resource that can help you find support in your area.

F Futile. It may seem that your attempts at conceiving are futile. That all of the work you’re putting in isn’t paying off. But, we encourage you to have hope and to focus on the things you can control and the things that make you happy. Hard to do, we know, but definitely worth the effort.

EEmotional. You knew this one already. One day you’re the happiest you’ve ever been and the next, you’re crying in your pillow. Infertility is an emotional journey! Gain support from friends, family and US! 🙂

RRest. Yes, you heard me. Rest yourself. Nurture yourself. So many times we’re so busy caring for others, that we forget about ourselves. It’s ok to take a break, to take a deep breath and relax. 

TTime. It may often feel like time is working against you. But I encourage you to think differently. Realize that time is something you don’t have control over. So live in the moment, live in the now. 

IIntimate. Maybe not the word you’re thinking of, but it’s true. This is an intimate journey – so very personal. Honor that and the emotions that come with it. 

LLove. This is a journey that needs to have a foundation that starts with love. Take this time to nuture your relationship with your significant other. Build a strong base to bring that baby home to!

EEnlightening. I have learned more about myself and others than I ever thought I would through my journey with infertility. Enlightening doesn’t seem like a strong enough word for that gift. I’ve been blessed with a journey full of “aha” moments that have made me a better mother, wife, daughter, sister and person, in general. 

Click here to head over to Shaw Simple Swaps for her amazing fertility feature today! 
Fertility In the News

 

Fertility Feature: Meet Elana Natker

Fertility Feature: Meet Elana Natker of A Sprinkle Of Sage + grab her recipes for Oatmeal My Way and Spring Rolls!

This is a big world full of awesome people, and I always feel so blessed when I meet anyone in that “awesome” category. Elana is one of those awesome people. She’s a rock star dietitian and a true advocate for our profession. She’s excellent at communicating nutrition information in a practical and relatable way, and we love that. She’s also honest and human!  So, Liz and I were super honored when she said she would be happy to share her infertility story (and a few recipes!) with us for our special Fertility Feature Series.

And Elana is the Real Deal! Read about all that she does here:

Fertility Feature Elana

Elana is a nationally recognized food and nutrition expert and spokesperson with nearly two decades of experience working in communications. Prior to becoming a registered dietitian, Elana worked in public relations, eventually parlaying both skills into a career as a nutrition communications consultant. While she works with a variety of clients and issues, the cause most dear to her heart is maternal and child nutrition, from preconception to the preschools years. 

And she’s been there!

Elana is a wife and mom to two fabulous kids (and one fur-baby – her dog, Buster.) She struggled with infertility with her first child and can relate firsthand to the emotional side of trying to conceive (fueled by some seriously strong hormones). She is also a resource for postpartum depression, as PPD is four times more likely for those who have received infertility hormone treatment vs. those who conceived spontaneously.

Thank you Elana. What a wonderful profession that you get to combine your love for nutrition to help others achieve the family they too, have dreamed of! We are so incredibly honored to have you join us!

Recipes!

Just to prove how awesome and generous she is, Elana’s also got two amazing, fertility-friendly recipes for you. Visit her over at A Sprinkle of Sage and grab the recipe for her Oatmeal My Way and Spring Rolls!

Want more? Don’t forget to head over to Liz’s site, Shaw Simple Swaps, for more features of dietitians we love. 

National Infertility Awareness Week Feature – Alex Caspero

Start Asking! Our Fertility Feature Series Continues!

Join the conversation as courageous women speak out all week to raise awareness about infertility.

April 24-30th marks Resolve’s National Infertility Awareness Week. This year’s theme is #StartAsking and we love it! It’s time to give infertility a voice and we’re excited that others feel the way we do! Once we started asking, we heard the stories about the heartache, pain and joy, related to infertility and it was powerful. 

So powerful that Liz and I felt inspired to host a week long Fertility Feature series that includes very special guests as well as important media clips to help spread the message. Please join in the cause and click to share and spread the word as well!

Today we’re featuring the lovely and wonderful Alex Caspero as our guest. Please click here and head on over to Liz’s blog to read the interview with this outstanding woman, who’s photography and recipes on her site, Delicious Knowledge, make us drool.

Meet Alex!

delishknowledgeheadshots (1)

Fertility Feature: Meet Jessica Fishman Levinson

Fertility Feature: Meet Jessica Fishman Levinson of Nutritioulicious + grab her recipe for this fantastic Salmon Waldorf Salad!

Today Liz and I are so excited to introduce you to dietitian and mom extraordinaire, Jessica Fishman Levinson. Her recipes, stories and blog posts can be found just about everywhere (see her bio below) and bless her heart for always putting that awesome nutritional touch on everything she writes. She’s a credible and valuable nutrition resource and we’re so happy she’s decided to contribute to our Fertility Series. Without further adieu, meet Jessica Fishman Levinson!

She’s Legit! Check out her amazing bio!

Jessica Levinson Headshot

Jessica Fishman Levinson, MS, RDN, CDN is a registered dietitian nutritionist and the founder of Nutritioulicious, a New York-based nutrition communications and consulting business with a focus on culinary nutrition. She maintains the popular Nutritioulicious blog, where she shares weekly meal plans, family-friendly recipes, and nutrition tips. Jessica’s recipes and nutrition recommendations can also be found in numerous media outlets and health and lifestyle websites, including the monthly Culinary Corner column of Today’s Dietitian Magazine. Follow Jessica on Twitter, FacebookPinterest, and Instagram.

And she’s sharing her story (and recipe!) with us!

I’m honored that Sara and Liz asked me to participate in their posts for Infertility Awareness Week. As someone who struggled with infertility, it’s a topic near and dear to my heart and I’m so happy that Sara and Liz started Fertility Fridays to bring attention to the often unspoken topic. When my husband and I realized getting pregnant was not going to be as easy for us as it was for many of our friends, I felt very alone and depressed. It seemed like everyone around me was pregnant or just giving birth to newborn babies and as happy as I was for them, I couldn’t help but feel jealous of what they had and the fact that we were going through treatments to help us get there. I remember sitting in the packed waiting room of the fertility clinic looking around at all the women and men who were sitting there with their heads buried in magazines and books and thinking to myself this is such a missed opportunity for people who are all struggling to come together, talk to each other, and find comfort in a shared experience. I hope that Sara and Liz’s focus on fertility helps other couples open up more about their experiences. 

My story has a happy ending and I know I am lucky. Despite having to go through various treatments, we were able to conceive, which I know is not the case for so many others. Our four year old twin daughters are a blessing to us and I am forever grateful for them. I wish the same for all those who are suffering and struggling with infertility and know you are not alone. 

We are so incredibly honored to have Jessica share her story!  Just to prove how awesome and generous she is, she’s also got an amazing, fertility-friendly recipe for you. Visit her over at Nutritioulicious and grab the recipe for her Salmon Waldorf Salad!

Salmon Waldorf-003

Don’t forget to check out the other spotlight features of the week over on Liz’s blog too!

Baby Steps: Stress Less for Fertility

Are you stressed and trying to conceive?

Stress is an almost tangible feeling that many of us experience on a daily basis. We’re desperately trying to meet work deadlines while attempting to make everyone happy. We’re over-extending ourselves to the point where we’re constantly anxious and tense, which leads to complete exhaustion.  And that state of “being” is detrimental to the health of anyone trying to conceive. Think about it, that’s some serious weight to carry and when you add infertility to the equation, it only intensifies those emotions and feelings. 

My advice? Stress less for fertility! Yes, that’s so annoying of me to say. In fact, I actually really dislike when people to tell me this, but listen, my advice is to take baby steps when it comes to stressing less. Baby steps are small changes, maybe even hardly noticeable, but they free up your time and your mind in small ways. Who wouldn’t want more of that?

Baby Steps to Help Stress Less for Fertility:

  • Stop the Mental Overload. Buy a notebook and pen to write down your thoughts and compile your lists. If you’re tech-savvy, you can certainly use your phone too for this. Jotting this info down on paper (or keypad) relieves some of that mental beat-down that happens when you’re trying hard to remember everything.
  • Breathe. Oh yes, you heard me right, breathe. It’s something we don’t often think about, but it’s the key to relaxation. Focusing on your breath and “being in the moment” really works, just ask any yogi! In fact, just ask Katie Cavuto over at Nourish. Breathe. Thrive. And read her awesome post all about the power of one amazing breath!
  • Exercise. Now, don’t go and run a marathon, but get out there (as long as your doctor ok’s it!) and use that breath to move your body. Exercise can boost your mood and beat stress and even the smallest amount can help. Move more, stress less!
  • Read. Put down the scholarly journal or work-related text and pick up a really great book. Reading fun or interesting novels can help relax you and quiet you. No way are you stressed when you are quiet and relaxed!
  • Make meals simple. Yes, stop trying to recreate the cover of Bon Appetit for dinner every night. And stop thinking that you have to cook every. single. night. You don’t! In fact, some of the best meals I’ve made have been leftovers or scraps of things left in my fridge. Make it easy and save the fancy cooking for when you have time to enjoy playing in the kitchen.

How About Some Simple Meal Ideas to Get You Started? 

Don’t worry, I’ve got your back! These are all super easy and delicious! Stress less, my friends!

Chickpea Hummus Wrap

Easy Pizza Toasts

Easy Freezer Burritos

My lovely friend Liz has some simple recipes to help you stress less in the kitchen too! Take a deep breath and say “oooom.”

Toast Two Ways

Kachumber Salad

Sweet Potato Pie Greek Yogurt Parfait

 

And don’t forget about our friends over at RESOLVE. They offer support for anyone struggling with infertility! #startasking

Chickpea Hummus Wrap

“Simplify, simplify, simplify!” Henry D. Thoreau, eloquently and prophetically proclaimed in his famous work, Walden.

That demand to simplify seems even more relevant today than it likely was in 1854, when Walden was first published. How many of us challenge that decree everyday? Adding more things that instead “complicate, complicate, complicate!” Ugh.  Thoreau’s mantra is one I’m trying (somewhat successfully) to practice in my daily life. I’m not taking the easy way, but the smart, simpler way. Case in point, I recently got so frustrated with making healthy lunches for my family. PB&J was in the lunch box more than I would’ve liked. Of course there’s nothing wrong with that sandwich, but variety is a good thing.

Inspired by Thoreau, I decided to “simplify” lunch.

And with this Chickpea Hummus Wrap, I simplified on execution, but didn’t sacrifice taste or flavor! Yay! It all starts with a  whole grain wrap and continues with layers of flavor. Canned chickpeas and pre-washed baby arugula keep things easy and fast. Flavor boosters like feta cheese and pepitas add a simple, yet tasty addition.

Luckily, the Recipe Redux theme for this month was how to get out of our “lunch rut.” How appropriate! Fortunately I figured out just how to do that with this Chickpea Hummus Wrap!

And here are the pretty picture of my Chickpea Hummus Wrap:

IMG_0015

Chickpea Hummus Wrap

Chickpea Hummus Wrap

 

Chickpea Hummus Wrap

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Chickpea Hummus Wrap

Chickpea Hummus Wrap


  • Author: Sara Haas
  • Yield: 1 serving 1x

Description

Time is of the essence! But don’t forget about good nutrition either! These simple chickpea hummus wraps make lunch easy, delicious and nutritious!


Scale

Ingredients

  • 1 cup baby arugula
  • 1 teaspoon fresh lime juice
  • pinch teaspoon freshly ground black pepper
  • pinch teaspoon Kosher salt
  • 1 (8-inch) whole wheat tortilla or wrap
  • 2 tablespoons plain hummus
  • 1/3 cup chickpeas
  • 1 teaspoon toasted pumpkin seeds
  • 1 tablespoon crumbled feta cheese

Instructions

  1. Toss the arugula with the lemon juice, black pepper and salt.
  2. Lay tortilla on a clean work surface. Spread the hummus down the middle of the tortilla and top with the chickpeas. Sprinkle on the pumpkin seeds and feta cheese, then the arugula mixture.
  3. Roll up and enjoy.

Notes

  • Want more? Just multiply ingredients by desired serving size and divide everything evenly among tortillas.

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