Time to eat lighter meals and this salmon pumpkin salsa verde salad could be your new favourite. This salad is easy to make and has a zingy vitamin-filled herb dressing with omega 3s from wild-caught Atlantic salmon and crunch from zinc filled toasted pumpkin seeds. Light and good for you too.

This salad will keep you satisfied with quality protein

Ashleigh Feltham (MNutrDiet)

This salad is cleverly formulated to be both delicious and nutritious. No one likes a salad which leaves you feeling like you have not eaten yet after finishing the bowl. This salad will keep you satisfied with the quality protein from the Safcol salmon. Salmon is a great choice of fish as it has low amounts of mercury in comparison to other varieties and is a great source of omega 3 fat. This fat plays many roles, but a few highlights include supporting the health of your brain. Over 60% of the brain is made of fat and omega 3 fat is the primary fat needed. Omega 3 fat also helps your heart health and maintains cholesterol levels that keep you and your doctor happy. Finally, omega 3 fat is needed for the retinas of your eyes.

The vegetables in this salad will impress too. All are a source of fibre which support a healthy gut and a source of potassium which helps to lower blood pressure. Pumpkin is a great source of vitamin A, this is a fat-soluble vitamin which supports the health of your eyes and also plays a role in maintaining normal immune function. The extra virgin olive oil will help the fat-soluble vitamins A and D from the salmon and vitamin K  from the green leafy vegetables to be absorbed properly. This fat will also enhance the cholesterol improving effects of the omega 3 fat.

It always feels good to eat something which is keeping you healthy too and the onion and garlic add their own unique antioxidants which promote immune health. The chilli, parsley and basil add their own unique antioxidants as well as flavour enhancers of this salad. For a short period of time, the chilli may also increase your metabolism.  The red wine vinegar helps to lower the glycemic index of this meal which means the rate of sugar released into your blood is slower. This helps you stay fuller for longer and promotes gradual insulin release. Pepitas add a delicious crunch and are also a powerhouse of antioxidants!  And further provide Vitamin K, manganese, magnesium and phosphorous. So why not skip the boring salad and opt for one which is a star performer in both taste and nutrition benefits?

This nutritional information has been created using the foodstandards.gov.au online tool. While every attempt has been made to ensure accuracy, it should be considered a guide only.