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A Guy's Gotta Eat
The regular guy's guide to eating...
Fearless
Canned Salmon
Afraid of fish in a can? That’s not unusual. But some of the
healthiest fish – salmon, sardines and anchovies – are sold this
way. They are inexpensive and easy to keep on hand for quick,
unplanned meals.
You owe it to yourself to give canned fish a try because the
combination of health benefits and convenience provides lots of
incentive. This recipe uses canned salmon together with tastes and
textures that somewhat distract from its fishiness – making for a
healthy meal, fast (under 15 minutes for prep and cook time) and
quite tasty.
The Facts:
Salmon is a coldwater
fish (like anchovies, sardines and herring) that contains Omega 3
fatty acids, roundly considered to be beneficial to the
cardiovascular system.
• This is a quality protein – great for the fitness guy engaged in
strength training.
• Sold in cans and pouches, salmon is easy to keep on hand for
months (years, actually). Because it’s not frozen, it also cooks up
very quickly.
• Some canned salmon have bones, but they are small, softer
vertebral bones – not the needle-like rib bones that can get stuck
in your throat – that are virtually imperceptible when mixed with
other foods with texture. The bones even contribute a small addition
of calcium to the meal. Premium varieties are bone-free.
• Salmon, albacore tuna, mackerel and tilefish are among those that
tend to have a higher levels of mercury and other pollutants. This
is a matter of concern to pregnant women and children, less so for
guys. Wild salmon are generally lower in mercury and chemicals than
farm-raised fish and, surprisingly, many canned brands are wild.
(Some researchers believe apple pectin helps usher heavy metals out
of the body, giving even further credence to the apple-a-day axiom.)
Golden Salmon:
With turmeric, mustard and sweet potato, this meal takes on a bright
yellow color. As a meal it is satisfying because it has more fat –
unsaturated, plus good-for-the-heart Omega 3 fatty acids – which
creates a greater sense of fullness. There are an unlimited number
of ways to flavor this, and because nothing starts out frozen it can
be cooked in less than ten minutes.
You need:
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Skillet, cutting board and a chopping knife
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Canned pink salmon – about 7 ounces (often sold in
14 ounce cans)
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Onion (one medium to large, chopped but not minced
to maintain a chunky texture)
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Sweet potato, diced (a small one will do for this
recipe)
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Lemon juice (5-6 squirts from a plastic bottle, or
about 1/4 cup)
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Turmeric (1/2 to a full teaspoon)
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Mustard (about a Tablespoon)
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Salt and pepper (black or chili) to taste
Directions:
1.
Scramble salmon with a stirring spoon in a
skillet; set heat to medium
2. Add lemon juice, turmeric, mustard, salt
and pepper
3. Chop onion and sweet potato and add to
skillet; raise heat to medium high and stir frequently
4. Cook 5-8 minutes or until the sweet potato
slices are sufficiently tender
5. Add
cilantro at end (optional)
Nutritionals (approx.): Calories, 495; protein, 42
grams; fat, 17.5 grams
Serving suggestion: This can be eaten on whole
wheat bread or toast; or, serve alongside the chopped
cabbage salad below.
Cabbage-Apple Salad
You need:
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Large bowl, cutting board and a chopping knife
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Cabbage, chopped (about four handfuls, red or green)
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Green apple (large, chopped to small pieces)
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Olive oil (about 2-3 Tablespoons)
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Apple vinegar (3-4 Tablespoons)
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Salt and pepper (black or chili) to taste
Directions:
1. Chop cabbage and apple
2. Mix thoroughly with
all other ingredients in bowl
This side dish is a smart complement to any meal because
it’s relatively low in calories and high in bulk – helps
you feel full and less likely to indulge elsewhere. As
with a cole slaw, it will become slightly more tender
with time – and this quantity should last several days. |
For more ideas on healthy meals made with
long shelf-life foods in under 15 minutes, get “A Guy’s Gotta
Eat, the regular guy’s
guide to eating smart” (Marlowe & Co, March 2004).
“A Guy’s Gotta Eat” strives to return
sanity to the simple act of eating, emphasizing the ease with
which sound nutrition can
be achieved in a busy workaday schedule through frozen, canned,
dried and fresh produce; whole grain cereals, breads and pastas;
leaner cuts of beef, chicken and pork; fish and other seafood;
and lower-fat dairy products. The book features 15-minute
recipes using long shelf-life products, ideal for grocery shopping-averse
men and others who are thin on cooking skills – meals that can
be faster, tastier, less expensive and far healthier than drive-by
foods ubiquitous in our convenience food culture. It is available
nationwide where books are sold.
Get the whole story on “A Guy’s Gotta
Eat.”
Order today
Questions for Russ?:
Russ Klettke
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