Mediterranean Diet Foods: How to Get More Calcium From Canned Salmon by Donna John
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The heart-healthy Mediterranean Diet is all the rage these days, and for good reason. The Mediterranean Diet has many health benefits and, according to the Mayo Clinic, "is known to have an effect on long-term diseases. These include heart and blood vessel problems known as cardiovascular disease ... More-recent studies linked the Mediterranean diet with lower risk factors for heart disease, such as high cholesterol and high blood pressure. Today, the Mediterranean diet is one of the healthy eating plans that American nutrition experts recommend. It's also recognized by the World Health Organization as a healthy-eating pattern."
Fresh and canned salmon is a healthy part of the Mediterranean diet. Plus, salmon has health benefits of its own. If you avoid canned salmon because it takes you forever to remove the bones (or it just grosses you out!), here’s a tip for you: crush the bones with your fingers when breaking up the salmon. The salmon bones literally turn to powder and disappear into the fish. The healthy bonus? The bones are full of bone-building calcium.
The canning process makes the salmon bones soft and digestible. Just a half cup of canned salmon contains 290mg of calcium – but you must eat the bones to get the calcium.
Use canned salmon for casseroles, sandwich fillings, salmon patties or salads. To remove some of the salt in canned salmon before using it in your recipes, simply drain off as much of the liquid as possible. Canned salmon is high in protein (check out the health benefits of protein) and is a good source of vitamin A, vitamin D, zinc and iron.
Try these healthy recipes using canned salmon:
- Mediterranean Salmon Spread
- Crispy Mediterranean Salmon Patties
- Mediterranean Salmon Patties With Red Pepper Sauce
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