Heart-Smart Salmon Dip
- Blend it for baby
- Diabetes-friendly
- Prenatal pick
- Kid-friendly
Cold-water fish, such as salmon, sardines and mackerel, offer a defence against heart disease and stroke in a number of ways. The type of fat they contain – omega-3 fatty acids – not only decreases the risk of developing blood clots that can lead to a heart attack or stroke, but also promotes healthier blood pressure and triglyceride readings. (Triglycerides, kissing cousins to cholesterol, are potential artery-clogging fats.) You can replace the salmon with 2 cans (each 106 g) water-packed sardines or an equivalent amount of canned mackerel, if you prefer. This dip is good for a snack with crudités or whole grain crackers.
Ingredients
- 3/4 cups (175 mL) pressed dry low-fat (0.1%) cottage cheese
- 2/3 cups (150 mL) fat-free yogurt
- 1 tbsp (15 mL) lemon juice
- 2 cans (each 170 g) water-packed skinless boneless sockeye salmon, drained
- 1 clove garlic, pressed
- 1 shallot, minced, or 2 tbsp/30 mL minced onion
- 1/4 cup (60 mL) finely chopped fresh chives
- 2 tbsp (30 mL) finely chopped fresh parsley
- 2 tsp (10 mL) sweet paprika
- 1/2 tsp (2 mL) smoked or sweet paprika
- 1/4 tsp (1 mL) black pepper
Preparation
In food processor, whirl together cottage cheese, with yogurt and lemon juice until smooth with no curds remaining. Add salmon; whirl until mashed. Pulse in garlic, shallot, chives, parsley, sweet and smoked paprikas, and pepper until well mixed.
Makes 2 cups/500mL.
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