Mashed Avocado & Salmon Salad

 If you are currently looking for a new great nutritional habit, I would suggest befriending salads. An easy salad is always a great idea, whether it is a side dish or a meal. An abundance of greens provides for our bodies fiber, important nutrients as well as makes us feel vibrant and energetic. At least one salad a day can be a great goal for someone who wants to feel better.   


There is not much of sun outside these days in Chicago. September came confidently and as always for me unexpectedly). When the weather gets chillier, I prefer making my salads more fulfilling, sometimes I add warm cooked vegetables and grains to it, other times I love to enrich a salad with protein and healthy fats by adding some salmon.
This salad was inspired by my friend’s suggestion to try mashing together cooked wild salmon and avocado. With the addition of a little bit of Himalayan salt and black pepper, I loved that little combination so much that shortly (well, after I tried to spread it on crackers, fresh vegetables and about everything else) I created this salad!

If you have some baked vegetables ready, it takes no longer than 5-7 minutes to make. yay!

Mashed Avocado & Salmon Salad
Serves: 1
  • 2 handfuls of fresh spinach
  • ½ cup of cooked salmon (canned is fine)
  • ½ medium avocado
  • 1 small cucumber
  • ¼ cup cooked corn
  • ¼ ripe pear (or sweet apple)
  • Pinch of salt, black pepper
  • Juice from ½ of a lemon
  • 1 tbsp extra virgin olive oil (optional)
  • Optional add-ons
  • ½ shredded cooked beets with garlic
  • baked vegetables such as zucchini, eggplant, carrots.
  • ¼ cup cooked quinoa
  1. If you use a fresh corn, boil a crenel of corn for 25 minutes in a slightly salted water, if you use frozen corn, toss it on a skillet with a touch of olive oil for a few minutes until soft and ready. Set aside.
  2. Mash avocado with salmon in a small bowl. Add salt and pepper.
  3. In a large salad bowl place fresh spinach, then squeeze ½ of lemon on it. Massage spinach for a few seconds. Cut cucumber and pear in small pieces. Add to spinach. Add corn, mashed avocado, and salmon. Stir everything well, to make sure that the salad is well mixed. Add olive oil if you like and any other baked vegetables to make it customized for you. Add more salt and pepper. Enjoy!

I have made hundreds of variations of this salad without exaggeration, and now I can say that it is tough to go wrong with adding some extra vegetables to it. My personal favorite is a cooked shredded beet with garlic. Go from hangry to happy, and try it! What’s your favorite addition? Let me know in a comment section below.

*Note. While buying canned fish might seem like a great idea, I still prefer to be mindful of it and consume canned fish in moderation. Here are two main things to pay attention to: first, the ingredients on the can should say nothing more than, “wild salmon and salt,” and the second, the can itself should be BPA-free.

If you eat fish, try to buy wild vs farm raised.


Zhenya, xx

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