MiiR’s Wild Smoked Salmon + Avocado Salad Recipe
In honor of Mother’s Day, we want to celebrate all the wonderful women who have taken on that caring and nurturing role in our lives, regardless of whether or not they are biologically our Mother. These Mom figures have shown up in our lives as other family members, bosses, friends, and more!
Let’s love and nurture them in return by honoring their health and wellness.
There’s no better way to do it, than through sharing a meal together. Here's our delicious wild smoked salmon salad recipe from chef Maria Hines.
Healthy Salmon Salad Benefits
This month’s featured recipe focuses on women’s breast health. They feature some key ingredients to help fight against breast cancer, inflammation, and will increase vitality.
This makes for a wonderful Mother’s Day brunch, lunch, or dinner salad. Of course, you can eat it all summer long using seasonal ingredients. This salad makes a great, quick lunch or simple weeknight meals when inspiration is running low. In addition to having powerful antioxidants, Omega-3 fatty acids, and delicious ingredients, this salmon salad recipe only takes 15 minutes to prepare.
This healthy salmon salad is also ideal for anybody with dietary restrictions, as it’s both gluten free and low carbohydrate. If you're using this delicious salad recipe to fuel your next adventure, you can always add some pre-cooked quinoa for a protein-rich boost of carbs.
While it may seem counter intuitive, you can also make this salad vegan or vegetarian by replacing the salmon fillets with tofu, grilled mushrooms, or more garbanzo beans.
Salmon Salad Ingredients:
Yields: 4 servings
- 8 oz. Hot Smoked wild caught salmon, break up in large chunks
- 2 each Avocado, dice ¼ pieces
- 1 cup Blueberry
- ½ cup Walnut, toasted, course chopped
- 1 cup Broccoli sprouts
- 3 cup Spinach
- 1 cup Garbanzo beans, canned, rinsed and drained
- Sea salt & Fresh ground black pepper to taste
For the vinaigrette:
- ½ cup Virgin olive oil
- ⅛ cup Fresh lemon juice
- ¼ tsp. Cumin
- ½ tsp. Garlic, fresh, minced
- ½ tsp. Ginger, fresh, minced
- Sea salt & fresh ground black pepper to taste
How to Make a 5-Minute Salmon Salad:
In a small mixing bowl place virgin olive oil, lemon juice, cumin, minced garlic, ginger and whisk together, then add approximately a teaspoon of salt and black pepper to taste.
In a separate large salad bowl place all salmon, avocado, blueberry, walnut, broccoli sprouts, spinach, garbanzo beans, and season it all with salt and pepper to taste.
Now drizzle the vinaigrette over it all and thoroughly mix it together.
A Note on Nutrition and Wellness for the Recipe:
- Every ingredient in this recipe may lower breast cancer risk. Therefore increasing life longevity in our beloved Mom figures. And oh wait, they’re all delicious ingredients with multiple benefits, including lowering inflammation!
- Did you know that smoked salmon and walnuts are packed with omega-3 fatty acids? Proven science shows us that Omega-3 fatty acids can reduce symptoms of ADHD in children, can fight depression and anxiety, promote brain health during pregnancy and early life, fight against age related mental decline, and improve bone and joint health.
- The power of broccoli sprouts: these sprouts have a lot of fiber, some protein, support healthy aging, detoxifies the body and contain several sources of vitamins.
- We invite you to use these ingredients liberally in all your cooking. You can use them in other salads, sandwiches, frittatas, a lettuce wrap, and more.
What's the Best Salmon to Use?
If you don't operate within the world of seafood, you may not know what hot smoked salmon is. Most smoked salmon is processed through a dry curing method that uses cooler temperatures (below 80 degrees) and a salt rub. This process results in the raw texture that tastes so good on bagels.
Hot-smoked salmon, on the other hand, is smoked in a salt brine mixture at temperatures over 150 degrees. It tastes and presents more like fully cooked fresh salmon, with a better texture and shelf-life.
If you opt to cook salmon yourself, rather than using hot smoked salmon, choose wild-caught salmon rather than farmed. You can easily see the difference when comparing the two. Wild-caught salmon is a deep, rich pink color rather than a lighter pink. Additionally, it tends to have thicker fat bands as wild salmon navigates colder water.
Can You Use Canned Salmon?
If you don't have access to hot-smoked or fresh wild caught salmon, using canned salmon is an option. To ensure you're getting the highest quality wild salmon, the label should read "Alaskan pink salmon", "red salmon". Be mindful of brands who use the word "wild" in their marketing without directly stating that the salmon was wild-caught.
How Long Does it Keep?
Hot-smoked salmon keeps longer than cooked salmon fillets. However, your salad will go limp if mixed with the vinaigrette. Keep your salad, unmixed, in an airtight container in the fridge for up to three days. You can place a paper towel over the ingredients to help absorb excess moisture and preserve the freshness. If mixed with the vinaigrette, you should eat within 24 hours.
Can I Use Tuna Instead?
If you prefer a tuna salad over salmon recipes, then feel free to substitute. Fresh tuna has the same thickness of salmon and a great flavor. However, it lacks the same health benefits of salmon for salads. While tuna has more protein per serving, it doesn't offer the same Omega-3 fatty acids and nutrients.