Thursday Nugget

Health Recipe of the Week

Salmon and White Bean Salad


  • 1 6-ounce can Salmon (drained)
  • 1 15-ounce can White Beans (drained and rinsed)
  • 3 cups Kale (destemmed and chopped) (May substitute for another leafy green)
  • 3 tablespoons Sesame Seeds
  • 3 tablespoons Capers (rinsed)
  • 2 tablespoons Extra-Virgin Olive Oil
  • 2 tablespoons Fresh Lemon Juice
  • Salt and Pepper to taste


Place salmon in a medium bowl and break up with a fork. Add white beans, kale (or leafy green of choice), sesame seeds, and capers. Lightly toss. In a small bowl, whisk olive oil and lemon juice together and toss into salad. Add salt and pepper to taste, toss gently, and serve.

Makes 3 servings.

Nutritional Information

408 calories. 17 grams of fat. 39 grams carbohydrate. 28 grams protein. 11 grams dietary fiber. 452 micrograms sodium.



Dennett, C. (2017). Environmental Nutrition, vol 40, i 2.


About rrluthi

Certified fitness expert with a passion for educating and empowering "chronologically-enriched" clients about the benefits of adopting and maintaining an active, healthy lifestyle and preventing injury. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, and corporate wellness program facilitation.
This entry was posted in Healthy Food Recipes, Inspiration and tagged , , , , , , , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s