Nourishing and Easy Salmon Salad

I love quick and easy meal recipes that are nourishing and beneficial for gut health.

Salmon is one of the most nutrient-dense foods, with omega-3 fatty acids, protein, and essential vitamins and minerals. However, it’s crucial to choose wild-caught salmon rather than farmed salmon, which can be highly toxic and contaminated with unhealthy ingredients and contaminants.

Benefits of salmon

One of the powerful benefits of salmon is its high omega-3 fatty acid content, which possesses anti-inflammatory properties. Omega 3s also support healthy metabolism and can help boost beneficial gut bacteria, improve the intestinal environment, and increase intestinal mucosa thickness.₁

Read 7 Foods to Calm an Inflamed Gut to learn about additional foods that can decrease inflammation in your gut.

Nourishing and Easy Salmon Salad

For a quick and easy way to boost your gut health and reduce inflammation, try out this delish salmon salad. It’s filled with healthy fatty acids, prebiotics (onion and garlic), as well as probiotics (fermented pickle).

Ingredients:

• Two (6-ounce) cans of wild-caught salmon, drained
• 1/2 cup avocado or olive oil-based mayonnaise
• 1 stalk of celery, diced
• 1 TBS red onion, diced
• 1 garlic clove, minced
• 1 TBS Bubbies or another fermented pickle, diced
• 1/2 TBS brine from a jar of fermented pickles
• Salt and pepper, to taste

Instructions:

Combine the drained salmon, mayo, celery, onion, garlic, fermented pickle, and brine in a mixing bowl. Add salt and pepper to taste.

Add the salmon salad to an avocado half, lettuce wrap, pair it with some vegetable sticks, crackers, or some bread.

This simple and flavorful salmon salad is a great option for a quick and nourishing meal. It’s loaded with benefits for your digestive system and can help reduce inflammation in your gut. Let me know if you try it!

References

1. Yawei Fu, Yadong Wang, Hu Gao, DongHua Li, RuiRui Jiang, Lingrui Ge, Chao Tong, Kang Xu, “Associations among Dietary Omega-3 Polyunsaturated Fatty Acids, the Gut Microbiota, and Intestinal Immunity”, Mediators of Inflammation, vol. 2021, Article ID 8879227, 11 pages, 2021.