My Go-To Lunch

One of my favorite go-to lunches is a simple salmon sandwich made with canned fish. Of course, eating fresh salmon is preferable, but not always feasible. Canned wild salmon is just as nutritious yet costs much less. I always keep a few cans on hand for a quick, healthy, inexpensive meal.

Why Salmon
Rich in lean, clean protein and heart-healthy omega-3s, wild salmon provides long-lasting, steady energy, sharp mental focus and a balanced mood. It's the perfect food for powering you through your afternoon.

Compared to tuna, salmon has four times more omega-3 fatty acids and much less mercury. Enjoy with its delicate, edible bones intact for a much heftier dose of calcium.
What to Buy
Buy wild Alaskan or Pacific Northwest salmon, with low or no-added salt, and no other ingredients. With bones is best!

I like Henry and Lisa's Ecofish, Crown Prince and Raincoast Trading as these companies use BPA-free* cans and environmentally sustainable fishing practices. These premium brands are more expensive, however, the salmon's taste and texture--as well as the companies' fishing and canning methods--are far superior to the cheaper guys.
How to Prep
It's tasty straight from the can, however, I like to jazz it up with a few squirts of fresh lemon juice and a pinch of salt and black pepper. I also add a dash of dried seaweed flakes or ground cumin and coriander. I then pile it on toast with avocado, cucumber, tomatoes and sprouts. Yum.
Other ideas:
--Toss into a veggie-loaded salad with chopped raw walnuts and a citrus or dill dressing
--Mix with steamed or blanched veggies, quinoa or brown rice, and lemon vinaigrette
--Stir into cream cheese, spread on bread, and add red onion, tomatoes, cucumbers and capers
--Layer it on crackers solo or with mashed avocado
--Scramble with eggs, veggies and fresh dill or avocado
You can find much fancier recipes online, however, the point is to keep it simple enabling you to easily nourish your mind and body with a nutrient-dense, delicious lunch.

Store some cans in your kitchen cupboard, plus stash one or two in your desk drawer (along with a can opener).
To Eating Well!
*BPA is an industrial chemical widely used in plastic water bottles, plastic food containers (e.g., Tupperware), food cans, store receipts and more. It has been linked to numerous adverse health conditions including infertility, birth defects, impaired brain function, cancer, adult-onset diabetes, early puberty, and thyroid disease. For this reason, I highly recommend limiting your plastic container and canned food use and buying only BPA-free brands.