As you enjoy this salad, you can feel good about eating it, knowing that you’re getting a good dose of beta carotene and vitamin A. Vitamin A is fat soluble vitamin that aids in normal functioning of the heart, lungs, kidneys and other organs. And beta carotene is a plant pigment that the body converts into Vitamin A. In order for both beta-carotene and Vitamin A to be absorbed, it’s essential to eat some fat with it—and what’s better than a heart-healthy, omega-3 rich fat from salmon?
Salmon Spinach Salad
Makes: 4 Servings
- 1 tbsp extra-virgin olive oil
- 1 medium onion, thinly sliced
- 2 tsp rice vinegar
- 1/4 cup buttermilk
- Salt, to taste
- 2 cans (7 ounce) boneless, skinless salmon, drained (preferably low-sodium variety)
- 4 cups spinach
For dressing: Heat the oil in a small saucepan. Add onion and allow to caramelize. Then add vinegar and bring to a boil over medium heat. Remove from the heat and whisk in buttermilk. Add salt to taste. In a medium bowl toss the salmon with the warm dressing. Divide spinach among 4 plates and serve with salmon mixture on top.
Nutrition Facts (analyzed without salt to taste): 212 calories, 9 g fat, 1 g saturated fat, (roughly 200 mg sodium with low-sodium canned salmon)410mg sodium, 4 g carbs, 1 g fiber, 2 g sugar, 28 g protein
Curious about other good sources of vitamin A? Here’s a few (the plant food options below are good sources of beta carotene which the body converts into vitamin A)…
- · Some types of fish such as salmon
- · Green leafy veggies, orange and yellow veggies
- · Fruits such as cantaloupe and mangos
- · Dairy is a major source of Vitamin A for most people
- · Liver and other organ meats – these are high in saturated fat and cholesterol so should be limited
What are some of your favorite Vitamin A-rich foods?