Maple-Glazed Salmon Salad with Walnut Oil Vinaegrette – my contribution to a Gluten Free Heart Healthy Event! Just in time for Valentine’s Day. Many thanks to EA for being a part of the event and hosting me here on The Spicy RD.
Heart health. I will be honest and say it’s not a part of my health I give all that much thought to. But perhaps I should. Here I am, rapidly approaching 40 and like every family, a few distant members have had heart disease. And uncontrolled diabetes is strongly correlated to heart disease and stroke. So I suppose it’s fair to say that it’s on my radar, although not, perhaps, right in the center of it. Thankfully, for me the risks are low. I am healthy, active, with low cholesterol, and I keep my blood sugars carefully in check. And it just so happens that I adore many heart-healthy foods. Have I ever mentioned how much I love salmon? No? How about walnuts? Spinach? Red peppers? Red wine? Dark chocolate? The list of heart healthy options is surprisingly extensive. There’s almost no excuse for not eating some on a daily basis.
Of course, it’s not enough just to eat right. If you’re not moving around, you’re not doing that heart any favours. I have seen the power of exercise with my own eyes and it’s pretty amazing. In my case, it was as a factor for controlling my blood sugars while in the midst of gestational diabetes (have I mentioned that diabetes is a risk factor for heart disease?). After a meal, a 30 minute walk could lower my blood sugar by 60 points or more. If you don’t know much about blood sugar, let me assure you that this is a significant number. Seeing that kind of proof on my glucometer spurred me to become a semi-competitive runner.
Movement and good food. It’s really not all that much to ask of ourselves to stay healthy, is it?
For this particular recipe, I loaded up on some of my favourites. Salmon topped the list, because I love it. Keep in mind, wild caught salmon is best. It contains far more Omega 3s than farmed salmon, and is easier on the environment too. I glazed the salmon with Dijon mustard and some sugar-free maple syrup, and a touch of maple extract to boost the flavour. You could use real maple syrup if you like, but I am a diabetic so I have to be cautious there. Then I placed the salmon on a bed of greens (may I suggest spinach in your salad mix?), with chopped red pepper and some walnuts for crunch. All topped of with my homemade walnut oil vinaigrette. Let me assure you, this is no side salad…this is your full, heart-healthy, satisfying entree. Bon Appetit!
What a deliciously heart-healthy salad Carolyn! Thanks so much for sharing it with my readers~I can’t wait to try it!
Be sure not to miss any of the gluten-free and heart healthy recipes this week:
- No Bake Peanut Butter Chia Choco Chip Cookies by Cara from Cara’s Cravings
- Chocolate Pecan Love Bites by The Spicy RD
Are you a salmon eater? If so, what’s your favorite way to cook it? What’s your exercise routine for keeping your heart healthy?
Hi There! I’m EA, an integrative registered dietitian nutritionist in sunny San Diego. I create easy, DELICIOUS gluten free recipes & low FODMAP recipes for a wide variety of diets: anti-inflammatory, low carb, Mediterranean, paleo, vegan, vegetarian, & more. My nutrition specialties include wellness nutrition, digestive health (celiac disease, IBS, IBD, SIBO), autoimmune disease, & optimal aging. Learn more about my nutrition philosophy and my nutrition coaching services, or get in touch~I’d love to connect with you!