It’s time to put spring into your eating lifestyle - and that starts with your grocery cart.  March is my favorite month as it’s not only my birthday month, but it’s National Nutrition Month®, as well as the beginning of spring when colorful fruits and vegetables are in full swing.  In conjunction with this month’s theme, let’s play with foods, flavors, textures and colors every day.

Here are my 3 ways to freshen up your grocery cart for spring eating:

  1. Choose fresh and vibrant colored produce.  Today, I am choosing kiwi fruit.  Not only does my 10-year old son, Grant, love this fuzzy fruit, but it adds a citrus and vibrant color to whatever you put it in.  Not to mention it’s jam-packed with vitamin C, fiber and water!
  2. Power up with seafood for protein. I love salmon in any form: smoked, baked, broiled, grilled or poached in a salad, sandwich, soup or by itself.  Look for wild salmon as it most likely contain less mercury and contaminants.  Aim for at least 2 - 6 ounce servings of seafood per week.  You can get as much as 14 grams of protein per 2 ounces of salmon, as well as high quality protein and heart-healthy fats (a.k.a. omega 3 fats).
  3. Add creaminess, calcium and protein with thick, plain yogurt.  It blends well with other foods and is a great stand-in for mayonnaise.  Today, I am using Siggi’s, an Icelandic style skyr or strained yogurt.

(Disclosure: I am a Siggi’s brand ambassador and received free samples, which I am using in this post.  However, I am not being paid for this post and all opinions are my own.  I happen to love the stuff —  it’s low sugar, high protein and tastes great!:)

With a few ingredients, I concocted this simple salmon pate.  You can easily put this on a rice cakes (as shown below) or whole grain pita chips, a slice of toast or use as a dip for veggies.  It gets its sweet from kiwi, but also a hint of sour from it, as well as the yogurt.   The crunch from the cucumber and green onions add a nice note of texture and flavor.   The key is dicing everything finely — the fruits and veggies needs to add delicate flavor juxtaposed with the flaky salmon.

Just add a dollop (about a tablespoon) of plain yogurt and gently blend all ingredients together with a fork.  It becomes a tangy, creamy mixture in no time…



Makes 1 serving


4 ounces smoked salmon*, flaked

1 large kiwi, peeled and finely diced

2 green onions or scallions, finely diced

1 heaping tablespoon Siggi’s plain yogurt, 4% milkfat


Place all ingredients into a small mixing bowl and using a fork press and toss together until blended together well.

Serve on a large brown rice cake or a few small ones; a small whole grain pita bread, a slice of whole grain toast or over greens.

*Note: I use Honey Smoked Salmon from my local Costco.  It’s delicious!

Nutrition Information: Calories: 207, Total Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 28 mg, Sodium: 530 mg, Carbohydrates: 16 g, Dietary Fiber: 3 g, Sugars: 10 g, Protein: 23 g

Happy National Nutrition Month®!

Enjoy eating simply,


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