Blog Post
4 Joint-Health Staples to Grow in Your Garden
May 20, 2020
By Chiro One Wellness Centers
One of the most delicious meals you can make, and one that is nutritious for your bone health, is the salmon salad. Salmon is rich in Vitamin D and is easy to get at your local grocery store for a fair price. This salad contains a fantastic variety of vegetables, a great source of protein and Omega-3s (yay Salmon!), and a creamy yogurt garlic dressing. This recipe is great for dinner guests, or for lunch throughout your workweek. Check out the recipe below, or you can view it from EatingWell.
1 pound salmon fillet
½ cup low-fat plain yogurt
¼ cup mayonnaise
2 tablespoons lemon juice
2 tablespoons grated Parmesan cheese
1 tablespoon finely chopped fresh parsley
1 tablespoon snipped fresh chives
2 teaspoons reduced-sodium tamari or soy sauce
1 medium clove garlic, minced
¼ teaspoon ground pepper
8 cups chopped curly kale
2 cups chopped broccoli
2 cups chopped red cabbage
2 cups finely diced carrots
½ cup sunflower seeds, toasted
Serving Size: About 3 Cups Salad Plus 3-4 Oz. Salmon
Per Serving:
409 calories; protein 31.9g; carbohydrates 18.7g; dietary fiber 5.8g; fat 24.2g; saturated fat 4.2g; cholesterol 62.8mg; vitamin a iu 10301.9IU; vitamin c 109.5mg; folate 145.7mcg; calcium 235.4mg; iron 2.7mg; magnesium 97mg; potassium 1151.6mg; sodium 356.4mg; thiamin 0.2mg.
Exchanges:
4 Fat, 3 1/2 Lean Protein, 2 1/2 Vegetable