Guest Post: The Healthy Apple

September 25, 2009

While I’m out on the West Coast, East Coaster Amie of The Healthy Apple is here to keep you entertained! Here’s a guest post of her Easy Peasy Salmon Spread. Putting this in my Springpad to try for sure!


Easy Peasy Salmon Spread

By Amie Valpone, Nutritionist and author of The Healthy Apple

Not only is this salad a great source of calcium, but a fabulous dose of fiber too! This is one of my favorite go-to meals when I’m short on time but in the mood for a quick healthy meal. I often enjoy this dish as my lunch atop gluten-free grains or stuffed into a hollowed baked bell pepper or squash for a comforting dinner. There are countless ways to enjoy this salmon salad, as I have mentioned below; have fun and toss this recipe into your morning eggs or mix with brown rice and stuff into a baked root veggie such as a sweet potato. I hope you enjoy this dish as much as I do. Enjoy!



  • 1 can Salmon with bones, drained
  • 1/3 cup Peas, cooked
  • ¼ cup Greek Plain Yogurt
  • 2 Tbsp. Dry Rolled Oats
  • 2 Tbsp. Lime Juice
  • ½ tsp. Lime Zest
  • ½ cup Fresh Cherries, pitted, sliced
  • ½ cup Spinach, cooked and cooled
  • 1 Pink Lady Apple, sliced
  • 1 Tbsp. Grain Mustard
  • 2 Tbsp. Black Sesame Seeds
  • 1 Scallion, chopped
  • Handful of Fresh Cilantro, finely chopped
  • 1 tsp. Balsamic Vinegar
  • Dash of Cinnamon
  • Dash of Agave nectar
  • Dash of Sea Salt
  • Dash of Fresh Ground Pepper


  • In a food processor, combine all of the above ingredients. Blend until smooth.
  • Transfer mixture to serving dishes or see below serving options.
  • Serve chilled.
  • Enjoy!

Countless Ways to Enjoy

  • Spread on a bagel, toast, pitas and crackers.
  • Spread on a protein choice such as firm tofu, seitan, tempeh and as a hardboiled egg filling.
  • Use as a tasty dip for chips, pretzels and raw fruits and veggies.
  • Swap this salmon salad for mayo on a sandwich or a Portobello burger.
  • Swap for ketchup on a burger.
  • Stuff into baked tomatoes, squash, zucchini, bell peppers and eggplant (hollow out the insides of these vegetables and fill with the salmon mixture).

Previous post:

Next post:

{ 13 comments… read them below or add one }

1 Rachael September 25, 2009 at 6:22 pm

I am drooling 😛


2 ri'chele September 25, 2009 at 6:23 pm

Yum thanks for the recipe!


3 Sarah @ The Foodie Diaries September 25, 2009 at 6:40 pm

Sounds amazing!


4 Courtney September 25, 2009 at 6:43 pm

Wowzers…this sounds delish! I’m going to make it for my husband’s lunches for sure!

Adventures in Tri-ing


5 Cara (Cara Craves...) September 25, 2009 at 6:43 pm

Wow, that looks like one yummy spread that is super easy to make. Will have to give it a try.
I think it would be divine stuffed into a baked veg. of some sort. Great idea!


6 Jenn (www. ) September 25, 2009 at 6:45 pm

I love, LOVE salmon. This recipe looks fantastic! Thanks for sharing.



7 Food Makes Fun Fuel September 25, 2009 at 6:51 pm

Wow, what a great new way to enjoy salmon! Thanks!


8 shawna September 25, 2009 at 7:36 pm

It looks really good, but why do you want Salmon WITH bones? Do you just grind them up in the processor?


9 Jessica @ How Sweet It Is September 25, 2009 at 7:39 pm

Yum! Sounds good on pitas!


10 Julia September 25, 2009 at 8:57 pm

Kath, I hope you realize that Amie here is a “nutritionist” meaning she is unqualified to practice nutrition but does so anyway. She attended the Institute for Inegtrative Nutrition which is literally a joke – it offers a nutrition program that is part-time and only 8-months and upon graduation, students are told that they qualify as “health counsellors”. It certainly does not graduate regulated health professionals, and the nutrition training is certainly not scientifically based or academically rigorous.

You will find this summary of IIN on Quackwatch to be very interesting, I’m sure:

On Amie’s website, she offers nutrition counseling services and even feels the need to slog dietitians in order to prop up her own services. Even though dietitians go through a minimum of an undergraduate degree in nutrition + intensive internship, and she has about 8 months worth of quasi junk-science nutrition eduation, she writes:

“While most dietitians dwell on calories, carbs, fats, proteins, restrictions and lists of good and bad foods, I work with my clients to create a happy, healthy life in a way that is flexible, fun and free of denial and discipline.” Wow.

I am writing this because I feel that the field of nutrition is out of control with unqualified “experts”. ANYONE can call themself a nutritionist. As a future dietitian, Kath, I feel that you should not be promoting someone like Amie with completely bogus credentials. Dietitians have to stand up for their profession and their credentials.


11 Julia September 25, 2009 at 9:01 pm

As a follow up to my last comment, here is a summary from Stephen Barrett, MD, about the Institute of Integrative Nutrition from his Quackwatch website (an excellent site filled with great info about questionable health professions and organizations):

The Bottom Line
IIN is flooding the marketplace with graduates who market themselves as “board-certified health counselors.” Their training is certainly not based on scientific nutrition as emphasized in the degree programs accredited by the Commission on Accreditation for Dietetics Education. That generally takes 4-7 years and includes basic sciences, dietetics, and closely supervised work with many clients. IIN provides almost none of this. It teaches—in effect—to use your own experience to inspire others.

I personally would not trust someone who lacks scientific training to tailor diets based on dietary needs or who relies on IIN’s teachings to counsel patients. Nor do I believe that “counseling” two clients is enough to enable students to provide quality advice or to know their limitations. Rosenthal’s approach might inspire some people to improve their diet by moving closer to the Dietary Guidelines for Americans. However, they may also absorb misconceptions about diet, health, and disease that will ultimately harm them.


12 Jenna September 26, 2009 at 11:47 am

looks yummy! can’t wait to check out her blog :)


13 buffykof October 29, 2009 at 2:59 pm

I have a good fresh joke for you! What do you get when you cross a rabbit and a spider? A HAREnet!
–/ ciagra pro /–


Leave a Comment

Previous post:

Next post: