healthy eatingsnacks

Wild Salmon Dip

I admit this looks a bit like your average tuna salad, but it’s way better. Like double way times better because not only does it TASTE a gazillion times better, it’s even better FOR YOU. Because unless you live under a rock, you’ve probably heard about the health benefits of salmon. It’s loaded with omega-3 fatty acids which most of us lack in the diet. It’s also rich in B-vitamins (good for energy and stress response), Vitamin D, selenium, phosphorus, and of course it’s a healthy source of protein.

But here’s the catch (oh, the puns…): wild vs farmed. What’s the deal?

Buy wild salmon whenever you can. I won’t go into any long scientific studies here, but the bottomline is that farmed salmon swim in their own poop. They get fed antibiotics to keep them from getting sick, and those end up in your body. Their flesh is lighter colored and fattier than wild salmon because of the feed: farmed salmon are fed an unnatural diet that often contains (GMO-) soy or corn. Wild salmon eats krill, algae, and plankton and that’s what gives its flesh that deep orange/pink color. Wild salmon has color added to make it look the same. COLOR. ADDED. Think about that for a minute. It even says it on most packaged farmed salmon.

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But farmed salmon is still touted as a great source of omega-3’s. Well, yes – it contains them, but it also contains high levels of omega-6 fatty acids. Your ideal ratio is 3 parts omega-6 fatty acids to 1 part omega-3’s. Well, most Americans’ ratio is more like 10:1 or 20:1. We need both of the fatty acids, but in the right ratio. Too much omega-6 fatty acids in our body contributes to inflammation, which induces disease. Now here’s the kicker: because of this unnatural diet, the omega-3 to omega-6 ratio in farmed salmon is at a really unhealthy level. If you’re still following me, this means that you’re actually increasing your ratio of fatty acids to an even worse level.

“But wild salmon is so expensive!” you say…

I hear ya. It pains me too to pay $20 a pound, but there are cheaper ways to still get some wild salmon on your plate. Aside from buying it on sale, or frozen, you can opt for canned salmon. I know, I know – it’s not the same. But this recipe is for a spread, and not sushi or grilled salmon. And once you taste it, you’ll forget all about the 3’s and 6’s and just feel good because you’re eating real food, instead of Franken-food (because did you know there’s even genetically modified salmon?).

Print Recipe
Wild Salmon Dip Yum
Loaded with healthy omega-3 fatty acids, protein, and crunchy veggies - this dip is a healthy alternative to your grandma's boring tuna salad.
Prep Time 10
Prep Time 10
  1. Drain the canned salmon and check for bones just in case.
  2. Add all ingredients in a bowl and combine. Serve as a dip for veggies, or spoon it into hollowed out tomatoes to be fancy 🙂 This tastes delicious on "Mary's Gone Crackers" crackers, or plantain chips, or in a lettuce leaf. Or just make it into a sandwich.
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About Ulla Schindler

Ulla is a holistic health coach, mom, wife, career changer, and the owner of where she teaches people how to start and sustain a healthy lifestyle so they can confidently shop, cook, and eat for a healthier body, mind, and planet. Ulla graduated from Bauman College, and lives in Hollywood, FL with her husband and two kids.

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