Omega Lunch Salad
This throw-together salad is one of my go-to's for work lunches. It's healthy, filling, plus it's an easy way to get a good hit of those brain and heart healthy omega 3's!
Having 'salad bar' ingredients ready to go in your fridge for fast meals and make ahead lunches is a tip I often give people to help them get more veggies into their days - we all know we need to eat them, but making it easy is often the trick to making this happen! I keep a big container of pre-washed greens, herbs, other pre washed and cut veggies, and protein options on hand so I have what I need to throw together a quick salad. If you want something more substantial cook some quinoa or barley up ahead of time, or roast a sweet potato and add it cold to your salad.
This salad uses canned salmon and cottage cheese for protein, and yes - these are both saltier options. If you're looking to cut back on your salt use a salmon fillet instead (leftovers or cook it ahead of time) and look for low sodium cottage cheese.
Salad: The basics (per serving - multiply as necessary)
- 2-3 cups mixed salad greens (I use pre-washed baby mixed greens)
- 1/2 can wild pink salmon
- 1/3 cup cottage cheese
- Handful of fresh cilantro, chopped
- Squeeze of fresh lime juice
Salad: The add-ins (optional things I toss in when I have them - up to you!)
- 1-2 Tbsp chopped green onions
- Diced bell peppers
- Sliced tomatoes
- Edamame beans or cooked quinoa
- Diced cucumbers
I mix up the dressing I use depending on what I have made up, but this Miso Ginger Dressing is one of my faves.
I think this part is pretty straightforward...
- Toss in your greens, chop and add any extra veggies and add them, measure the cottage cheese.
- Drain the salmon, mash with a fork to crush the bones, and add 1/2 can per salad. If you're making lunches for one set the rest of the salmon aside for your next salad (I often make a few at a time or make it a few days in a row).
- Top with the cilantro (and any other fresh herbs you want).
- Add a squeeze of lime juice, and add the dressing right before you eat! I take mine to work in a separate container so my salad doesn't get soggy.
Nutrition info is for basic salad ingredients with no optional add-ins, and without dressing.
- Salad at lunch is such a great way to increase your daily veggie count. Lunch tends to be a place where many of us miss out on good nutrition, but it still counts!
- Wild salmon is one of the best sources of dietary Omega 3 fats, which are important for brain and heart health.
- Canned salmon is also a good source of calcium because of the bones - bonus!
- Sardines, Mackerel, Trout, and Oysters are other good sources of DHA and EPA (types of Omega 3 fats) - for a more complete list of food sources click here