Food of the Month

Canned salmon and the amazing benefits of omega-3
‘Low in saturated fat, rich in zinc and a great source of omega-3s – there are plenty of reasons to eat canned salmon,’ says Foodwatch dietitian and nutritionist Catherine Saxelby. ‘It is also high in protein and full of iodine, potassium and zinc. Make sure you eat the small edible bones, one 100 g can provides 200–230 mg of calcium – 20 per cent of the recommended daily intake.’

We asked diabetes dietitian Kaye Foster Powell what’s so great about omega-3s for people with diabetes. ‘People with large amounts of omega-3 fats in their diet are less likely to have type 2 diabetes or pre-diabetes,’ says Kaye. ‘What’s more, these fats are a must for a healthy heart – and they don’t upset your blood glucose levels. There are lots of ways omega-3 fats can help you.


Boost your omega-3s with this delicious low GI recipe from Catherine Saxelby’s Zest cookbook co-authored with Woman’s Day food director Jennene Plummer.

Fusilli with salmon and baby spinach
Serves 6


500 g fusilli, or another pasta of choice
spray oil
250 g punnet cherry tomatoes, halved
2 garlic cloves, sliced
210 g can red or pink salmon, drained and flaked
1/2 cup extra-light cream or light evaporated milk
juice 1 lemon
60 g baby spinach leaves
chopped chives and grated parmesan
cheese to serve
Per serving (including a generous serve of side salad with vinaigrette dressing)
1700 kJ/405 Cal, 9 g fat (includes 2.5 g saturated fat), 62 g carbohydrate, 5 g fibre