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 people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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