Eating Healthy Is Easy!

Video Recipe: Creamy Smoked Salmon Dip

With a touch of liquid smoke, this heart healthy salmon dip gives you a smoked salmon taste without the smoked salmon price tag. It’s sure to be a hit at your next gathering, yet easy enough to throw together for a stay-at-home meal – good food, that’s good for you!

Prep Time: 10 minutes.

Cook Time: None.

Servings: 12.


  • 1 can of salmon, pink or red, 14 oz.
  • 1/2 bunch green onions.
  • 1/4 teaspoon liquid smoke.
  • 1 tablespoon lemon juice.
  • 1 tablespoon horseradish.
  • 8 ounces fat-free cream cheese.
  • Pinch of parsley flakes.


  1. Drain salmon and remove any visible bones or skin.
  2.  Mix all ingredients in a small bowl. Tip: Use kitchen scissors to quickly cut green onions.
  3.  Refrigerate until ready to eat.
  4.  Serve with whole grain crackers and baby carrots for a healthy, no-cook meal or snack.

Thank you Marion Smith, Warm Springs Indian Reservation, for the recipe inspiration.

Liquid smoke adds a smoky flavor to dips, dressings, marinades and soups. Just don’t overdo it: A little goes a long way! 

Keep a clean pair of scissors in your kitchen to quickly cut up green onions and other fresh herbs – it saves time and you don’t have to dirty up a knife and cutting board. Add a few snippets of green onion or a sprig of dill for a finishing touch to this tasty spread.

The use of  fat-free cream cheese in this recipe lowers the saturated fat content by 85% compared to full-fat cream cheese.

Salmon is an excellent source of heart-healthy omega-3 fats. It provides 500 to 600 mg of omega-3 fats per ¼ cup serving, an amount equal to 2 fish oil pills.

Salmon is also an excellent source for astaxanthin, an antioxidant with anti-inflammatory effects. It provides the natural red pigment that makes salmon pink and Krill red. A 3 oz portion of salmon contains up to 3,000 mcg of astaxanthin – a hundred times more than a 25 mcg Krill oil pill.

  • Serving Size: 1/4 cup.
  • Amount Per Serving
    • Calories: 70.
    • Total Fat: 3 g.
    • Saturated Fat: 0.5 g.
    • Trans Fat: 0 g.
    • Cholesterol: 25 mg.
    • Sodium: 250 mg.
    • Total Carbohydrates: 2 g.
    • Dietary Fiber: 0 g.
    • Total Sugars: 0 g.
    • Added Sugars: 0 g.
    • Protein: 9 g.

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