Herbed Salmon Spread

Time needed: 12 minute or less

2 cups low-fat cottage cheese, or drained plain yogurt*, or low-fat sour cream
1 can (15 oz) red or pink salmon packed in water, drained
1 T light Miracle Whip
1 T fresh parsley
1 T green onion, chopped
1 tsp minced garlic
1 tsp Dill weed, fresh
1 tsp thyme, fresh

Serve with crackers, toasted whole wheat pita rounds, bagel chips, or other similar item.
If using low-fat cottage cheese, blend in a blender until smooth. Gently mix remaining ingredients into yogurt, cheese or sour cream. Refrigerate 2 or more hours before serving for the flavors to blend.

This is also a great sandwich filling. Add whole wheat bread and lettuce leaves for a hearty sandwich or team up with a tossed salad for a nice lunch.

*If using plain yogurt, drain by lining strainer with a paper coffee filter or cheesecloth. Place over a bowl. Spoon yogurt into coffee filter, cover and refrigerate for 10-14 hours. This will help the yogurt to be thick. Use the drained liquid for soups or breads.

This recipe is a tasty way to use the herbs available from the many festivals this time of year. It is also a wonderful source of calcium, omega 3 fats, and served with salad greens, we can continue to improve nutrition by striving for at least 5 fruits and vegetables each day.
Source: Lickety-split meals, page 33