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6 Amazing Reasons to Love Canned Wild Alaska Red Sockeye Salmon

pic of red sockeye n can
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6 Amazing Reasons to Love Canned Wild Alaska Red Sockeye Salmon

My hope is to enlighten you about some of the positive reasons you should
enjoy canned wild Alaskan red sockeye salmon. Why make a big deal about
this? Because the taste is amazing and I just spent a lot of time to give
you all this fantastic information. 🙂

pic of canned red sockeye salmon
I know that many people do not care to eat canned products because they think they are substandard in some way.

Well, I am here to erase that myth and prove that canned wild Alaska red sockeye is a top-notch product that can be trusted in more ways than one!

1. 100% Pure

Did you know that Alaska leads the country in harvesting wild caught red sockeye salmon? The beautiful pristine waters make it possible for naturally, healthy salmon to be sustainable.

  1. Canned sockeye is 100% pure
  2. No fortified[1] ingredients
  3. Sockeye is not farm raised
  4. No antibioticspic of red sockeye salmon

2. Sustainable

Right now, you are perhaps wondering what does salmon and sustainable have to do with one another? Let us look at the definition of ‘sustainable’ in this subject.

  1. Sustainable means, to not be harmful to the environment or deplete natural resources
  2. The environment I am talking about is our ‘marine life’ and what I mean by depleting natural resources, I am speaking in reference to fish species and supporting long-term ecological balance
  3. Wild sockeye has the best eco-rating

3. Strict Regulations

More importantly, let me help you understand the process that makes this possible.

  1. The Marine Stewardship Council, (MSC) is an independent non-profit global organization, who set strict standards and regulations for sustainable fishing
  2. Harvest and hatchery operations must manage and regulate the practices of environmental standards and procedures
  3. MSC grants a fishery with a label ‘Certified’ when they have met the obligation of biological and ecological practices
  4. When fisheries are well-managed, they are also less likely to have any problems with contamination. That is a huge relief for everyone!

The importance for a fishery to be labeled certified also tells you, the consumer that the species of fish you buy and eat is indeed safe.

  • No over-fishing or exploiting of resources
  • Fish species have not diminished or become extinct

MSC, scientists, seafood companies and conservation groups have all become ocean caretakers. They make sure that marine life is not endangered or threatened.

  • Assurance that fish populations are healthy and stay for the future
  • All Alaska fisheries are ‘Certified’ Sustainable
  • This promotes the best environmental choice in seafood

4. Beneficial Nutrients


I cannot very well talk about salmon, without mention of the abundant levels of Omega-3 Fatty Acids. Canned wild Alaska sockeye has all the nutrition of a fresh salmon fillet.

  • Omega-3 is an essential nutrient that our bodies need to function properly
  • These fatty acids aid in lowering blood pressure
  • Reduces blood vessels from clotting
  • Improves blood cholesterol
  • Eliminates the possibility of coronary heart disease and stroke

Fatty acids help to decrease triglycerides. Triglycerides are the main component of body fat in humans, animals, and vegetable fat.

  • Triglycerides provide us with energy
  • Polyunsaturated fat helps build brain cell
  • Aids in memory deficiencies

One fact is fish (salmon) is great brain food, but I must concede that we should eat it in moderation. Oh, by the way, don’t bother removing too much of the skin from your canned salmon; it is healthy for you!

  • 1.94g of polyunsaturated fat (good fat) in 3 ounces of canned red
  • 1.74g in 3 ounces of canned pink salmon

The majority of sockeye feed on plankton, krill, and other tiny shellfish. These organisms create carotenoids and astaxanthins; pigments found mostly in pacific salmon.

  • Astaxanthins and carotenoids create the beautiful orange/red flesh color
  • Protect our cells from the damages of free radicals/toxins
  • Boost our immune system
  • Supports skin and eye health
  • Carotenoids provide numerous benefits in the area of cancer and eye disease

We can experience a multitude of health benefits from eating canned red sockeye salmon so, what are you waiting on. The can is not knocking at your front door, you have to go to the supermarket!

Canned salmon is rich in calcium

Calcium is an essential mineral and without it, our bones and teeth would not have stability or structure.

  • Calcium can help eradicate osteoporosis
  • The tiny edible bones found in canned salmon are loaded with calcium

Salmon Croquettes Delight; Made With the Best Quality Sockeye

Canned salmon packed with protein/amino acids

Because wild red sockeye salmon is an oily fish, it provides us with a healthy source of protein. Protein plays a vital role in our biological make-up and amino acids are the building block of this bioprocess.

  • Proteins/amino acids make our bodies function properly, supplying structure to every cell
  • Our bodies naturally produce some amino acids
  • We get essential amino acids from our diet
  • Amino acids work in union with muscle mass, tendons, skin tissue and vital organs

The Institute of Medicine recommends a minimum of 8g of protein for every 20 pounds of body fat.

  • In a 3.5oz serving of red sockeye salmon, there are 27g of protein
Magnesium in Canned salmon

Magnesium is a crucial mineral for all living cells. This mineral regulates our body temperature. Through biochemical processes, magnesium supports cardio rhythm, nerve function as well as supporting bones and teeth.

  • Regarding muscle function, magnesium aids in reducing muscle spasms
  • Reduces the risk of constipation and indigestion
  • Magnesium is absorbed through our small intestines
  • 3.5 ounces of canned salmon gives you 29 milligrams of magnesium
Canned salmon and potassium

Another indispensable mineral is potassium. Potassium is an electrolyte, which conducts the electricity in our bodies.

  • Helps the body maintain normal fluid balance
  • Responsible for controlling heartbeat and blood pressure
  • Makes muscles function correctly
  • Promotes bone health
  • Electrolytes stimulate kidneys to discard waste matter

Without a sufficient amount of potassium, our nervous system will malfunction.

  • Causing major problems to cell structure
  • Muscle tissue and vital organs

It is very important that we eat food that contains potassium daily. A 3oz serving of canned wild sockeye supplies 347mg.

5. Flash Frozen

Red Sockeye salmon is flash frozen at its peak of perfection. Strict guidelines and specifications ensure that consumers receive the best quality product.

  • Blasted with external cold air 60 below zero or colder
  • Flash frozen guarantees nutrition, texture, moisture and flavor
  • Retaining freshness is a key component

6. Heat Processed

Some canned salmon undergo heat processing, cans are vented for less than 20 minutes at 225° F. Then, undergo another process at 245° F. for 45 minutes depending on the size of the can.

  • Heat process helps eliminate the possibility of botulism
  • Alaska red sockeye is fully cooked
  • Has a long shelf life; six to nine years
  • All wild Alaska red sockeye salmon come from well-managed fisheries

Conclusion: Use wisdom

Remember to take responsibility when buying food items. My slogan is “let the buyer beware”. Check labels on all canned goods. When spending your hard-earned dollars, use wisdom.

Make sure that the label on the can reads ‘Wild Alaska Red Sockeye Salmon’ and, not just salmon. Wild caught should be a part of the label otherwise, you could be buying farm-raised salmon.

Check the cans

In the event that a can does not show an expiration date; bring it to the attention of the clerk in the market. Hold the store accountable. Never buy cans that appear swollen, have dents, rust, leakage or a foul odor.

Skin and bones

For those of you that feel skin and bones are a hassle, buy the ‘boneless skinless’ wild Alaska red sockeye salmon. Then, be prepared to pay a little more.

Do keep in mind, the health benefits of eating skin and bones! Of course, it is strictly a matter of choice.

Read labels

Depending on the brand you buy, the label of ingredients on the back or side of the can may read; ‘red Salmon, Salt’. If you are sodium restricted, not to worry:

  1. drain all the liquid and run a small amount of cold water over the salmon while it remains in the can
  2. drain the remaining water before preparing your dish
image of sustainable seafood logo for canned wild alaska red sockeye blog

Look for this logo at any seafood market or restaurant

Get to know this label and remember to look for “Wild Alaska” or “Wild Caught”.

Ask questions

Wherever you purchase seafood and don’t see the MSC logo ask these questions:

  • Where is the fish coming from?
  • Is the fish farmed or wild caught?
  • If MSC logo is not visible, ask why

Once again, I encourage you to ask questions. Prove, that you are a wise consumer and demand better food choices for you and your family. Change can only come about when we open our mouth and speak out.FYI: Farmed salmon has added antibiotics and contain more B6 than omega-3’s.

Until next time, remember to use wisdom! Chef Ann

References / resources:

[1]Fortified: Wiki – Food fortification
Canned fish – wiki || Triglycerides: Why do they matter? – || Sustainable
– National Geographic || Marine Stewardship Council (MSC) – wiki || Omega-3 in fish: How eating fish helps your heart –


Let’s Talk About Gluten

talk about gluten

Wheat is the third most produced cereal crop (Photo credit: Wikipedia)

Let’s Talk About Gluten

  1. What is Gluten?
  2. Where does it come from and what does it do for us?
  3. Will somebody please tell me why do we need it?

Have you asked yourself any of these questions lately? Well if you haven’t, I bet you have heard somebody somewhere mention the word ‘gluten’ in a conversation.

I decided to do a little research and bring some insight to this topic. To start with, gluten is a Latin word meaning “glue.”

What is Gluten?

Gluten is a plant protein found in foods that are processed from wheat and other grains like barley, rye and spelt (flour). It is actually what gives food items its chewy texture, licorice would be one good example. It also helps dough to have elasticity when you add a bit of water to it. This is helpful when making a pie crust or a pizza. Increasing moisture content in dough is what causes gluten to develop. Gluten is the piece to the puzzle that makes the dough rise!

Bread flour has a higher content of gluten than pastry flour. When wheat gluten is cooked in broth, the gluten absorbs some of the liquid and thus becomes firm to the bite thereby imitating the following:

  • beef
  • chicken
  • duck
  • fish
  • pork

Wheat Gluten

Wheat gluten, sometimes referred to as seitan (Japanese), is a product used in many vegetarian restaurants. Asian, Buddhist and macrobiotic cuisine use this instead of meat.

There are two components of gluten, one called gliadins and the other is glutenins, that are added proteins. Gliadin is the protein that is in all 3 parts of a wheat kernel. You might find this video interesting The Gluten Quality Of Different Grains (Video) | LIVESTRONG.COM

  1. Germ contains the plant embryo, which gives bread the ability to rise properly while baking.
  2. Endosperm makes up the kernel which is usually ground up into flour.
  3. Bran is the outer coating of the kernel or (wheat seed) is the very tough and  fibrous part of the wheat berry. This tough coating is removed at the processing point.

Processing of wheat bran and other whole grains most often lead to a major loss in nutritional properties e.g. fiber, folic acid and iron:

  • Fiber – helps to keep our colon clean by eliminating constipation. It helps our body to slow down the absorption of sugar into the blood stream.
  • Folic acids – B vitamins play a huge part in helping the body to make new healthy cells.

    “it can help prevent major birth defects of the baby’s brain and spine.” CDC – Folic Acid Homepage – NCBDDD

  • Iron – An essential mineral found in our red blood cells. It helps the body to convert carbohydrates and fats into energy.

talk about gluten pictureWhole grains are concentrated sources of not only fiber but biotin, magnesium, phosphorus and zinc to name a few more.

Know the Facts

When you talk about gluten or have a discussion about going gluten free it is so important to know the facts before you do so. The one thing you don’t want to do is rob your body of essential nutrients, vitamins and minerals.

People with health issues such as celiac disease and wheat sensitivities find it necessary to drop gluten from their diet.

My recommendation for anyone desiring to go gluten free, who do not have health issues, would be to first speak with their doctor or a registered dietitian. I believe that one of the problems causing more and more people to want a gluten free diet stems from the increase of heavy spraying of pesticides. These chemicals are extremely toxic at high levels.

Wheat grain has been associated with a condition known as brain fog and digestive problems.

Foods that contain gluten

Moving on, here are a list of some food items that contain gluten, you may or may not be aware of.

Deli meats
Flavored coffees
Hot dogs
Salad dressings
Imitation  seafood
Processed food
Seasonings and soy sauce

Food for thought…if a product is not labeled gluten free….well just go ahead and assume that it does contain gluten.

In regards to medications for those of you with concerns, consult with a pharmacist. Ask if gluten is in your medication and if it is what alternatives are there.

♦ Chef Ann’s Talk About Gluten Nutrition Tips: Now then after reading all of this and believe me there are plenty more foods that can ride this list. Let’s talk about gluten a little more with a few more tips from Chef Ann.

For those of you that will choose to go gluten free:

  1. Get ready to do some serious research
  2. Read all product labels
  3. Learn how to find key words that will help you to know gluten is in the product.
  4. Do not be afraid to ask questions, there are no stupid questions!
  5. Be ready to pay more at the grocery market.
  6. Be proactive and call some of the manufactures, Corporations, government agencies and politicians. Make noise and talk about the things that are important to you!

My conclusion in the grand scheme of things is one word and that is moderation! Instead of totally eliminating gluten from my diet, I choose to change my consumption. I feel I know the facts about gluten and now all I have to do is use wisdom.

The original plan was to come up with a blog that would be informative for my audience. My hope is that you leave with more information than you started out with. Please do not hesitate in leaving a comment on my website.

Thank you so very much for lending me your eyes, now it’s your turn, Let’s Talk About Gluten!

The Benefits of Lemons

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Benefits of Lemons

Are you mindful of the benefits of lemons? Hopefully this will help you use them in more ways.

The lemon is a small evergreen tree native to Asia, and the tree’s ellipsoidal yellow fruit. The fruit is used for culinary and non-culinary purposes throughout the world, primarily for its juice, though … Wikipedia

It is the citric acid in lemons that give it its sour taste. It is often the key ingredient used in food and drink.

Lemons can be used as an anti-bacterial agent. Quite often I will use the juice of a lemon to soak fruit and vegetables before scrubbing and consuming them/using them in a dish I am preparing.

Lemons for your health

Lemons have anti-biotic properties that help the immune system. We are exposed to free radicals daily; they are in the atmosphere all around us. A variety of pollutions, such as car exhaust emissions, cigarettes, smog and fumes from factories to name a few. All of these things trigger cell damage in our bodies.

This is where the lemon can come to the rescue for us. Lemons are loaded with Vitamin C which is an excellent source of Ascorbic Acid. This helps the body to fight off / resist infections. Ascorbic acid is a source of bioflavonoids that give the body great anti-inflammatory benefits.

  • Eating or drinking the juice of Lemons can aid in healing the lining of body cavities.
  • Lemons contain Vitamin A which is another essential nutrient that contains health benefits:
    • acute respiratory issues
    • bloodstream
    • eye health
    • sinuses
    • skin care
  • Vitamin B is also found in Lemons and once again, eating or drinking the juice can help in reducing stress.
  • The rind (or peel) of the Lemon is equally beneficial to our health especially if the lemon is organic.

Hesperidin, which is the major flavonoid and by-product of citrus cultivation, is found in the peel and the meat of the lemon. This is a natural ingredient which helps to reduce aching, leg pain and swelling due to fluid buildup. It also helps prevent bruising and will help to lighten darkness under the eyes.
picture for benefits of lemons

More about Lemons

The lemon is a hybrid between sour orange and citron. Lemons were introduced to America around 1493, by Christopher Columbus by way of his travels and voyages.  At that time lemons were mainly used for decoration and as a medicine.

There are about eleven different types of Lemons. For example:

  • The Eureka or sometimes referred to as Four Seasons is most commonly found in your local supermarkets. This lemon produces fruit and flowers together throughout the year. Because of its beautiful delicate bloom, it makes for a lovely plant.
  • The Lisbon lemon is very similar to the Eureka/Four seasons. It has a high level of acid but contains more juice than the Eureka.
  • Then there is the Meyer lemon, which is a cross between a lemon and maybe an orange or mandarin.  This lemon compliments drinks and salads very well. It also has a thinner rind than the one mentioned above. It is easy to recognize when it is mature because it is yellow-orange in color.

♦ Chef Ann’s quick note: Lemons left outside of the refrigerated for long periods of time are likely to mold.


Be sure to take advantage of the benefits of lemons, your body will thank you! Please feel free to share the ways you use lemons. Have you tried my lemon pepper chicken recipe?

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Benefits of Sweet Potato

picture of two sweet potatoes

Sweet potato facts

Did you know that sweet potatoes contain 0 (that’s zero) saturated fats or cholesterol? They are a rich source of dietary fiber, anti-oxidants, vitamins and minerals. Studies find them to be helpful in fighting cancer and heart disease. This healthy choice can be prepared in many ways I prefer baking them, my husband, Chez Gordy, adds them to a waffle recipe. Check this site often as I do plan to add more recipes using this item.

North Carolina is the largest producer of sweet potatoes in the nation harvesting over four billion pounds of the vegetable in 1989. The sweet potato is high in vitamins A and C and low in fat and was grown in North Carolina before the European colonization of North America.


The sweet potato was officially designated the State Vegetable by the General Assembly of 1995. | (Session Laws, 1995, c. 521). ‘Sweet – North Carolina State Vegetable

Some of the great minerals we get from a baked sweet potato with skin are:

  • calcium – 32mg
  • iron – .69mg [considered one of the iron rich foods by the American Cancer Society]
  • magnesium – 27mg
  • potassium – 475mg

NOTE: above information is for 100 grams (4 ounces /


Sweet potatoes have many vitamins e.g., vitamin A, B3 [niacin; helps increase HDL blood levels and improve circulation], B5 [pantothenic acid; make and absorb proteins, carbohydrates, and fats], C, and E.

♥ Chef Ann’s note:

The leaves also have benefits according to an article published by National Center for Biotechnology Information, U.S. National Library of Medicine.

“Research has affirmed the potential cardioprotective and chemopreventive advantages of consuming sweet potato leaves, thus indicating that increased consumption of this vegetable should be advocated.” |

Sweet potato leaves: properties and synergistic int… [Nutr Rev. 2010]‘ – PubMed – NCBI


Chef Ann’s ‘MuffCakes‘ |

picture of sweet potato muffcake

Sources of information

The Benefits of Omega-3

image for benefits of omega-3

Omega-3 (image credit: T&T Dezignz)

Benefits of omega-3


Salmon is rich in omega-3 fatty acids. Two of the minerals that are found in omega-3, are phosphorus and selenium. Let’s talk a little bit about phosphorus; this mineral is responsible for creating some of the energy that we use every day. Second of all, it helps our bodies in synthesizing proteins, fats and carbohydrates.

I sure hope this is helpful to you I worked hard at finding this information for my site, to go along with my baked salmon with Mediterranean spinach recipe.

⇒ Chef Ann’s info-link: Find helpful information from my friends at Omega 3 Movement

Connect with them via email:

We are committed to help millions of people to live a healthier life. Thanks to your help we get the energy needed to achieve our goals. Please contact us if you also want to help!


Selenium is nutritionally essential for humans. The fact remains, that selenium fights cancer!

“The three forms of selenium most important in cancer prevention are sodium selenite, L-selenomethionine, and selenium-methyl L-selenocysteine.

Possibly the most active is inorganic sodium selenite which has been shown to kill cancer cells in more than 8 studies…”


The vitamins in omega-3 are: B3, B12 & D. Vitamin B3 aka niacin, which lowers high blood cholesterol. It also helps the body maintain healthy skin, nerves and the digestive system. Some foods that contain B3 are: fish, red meat, chicken, nuts and enriched whole grain products. For enriched grains consider: oats, buckwheat, rice, rye, quinoa, and wheat.

B12: Lean beef, liver, eggs, shellfish and dairy products.

Vitamin D aids in the absorption of calcium and helps to keep phosphorus in the blood. Sources of vitamin D are: fish oil, dairy and sunlight.

Sources: ‘Selenium and cancer‘ – | ‘What is An Omega3 Fatty Acid?‘ – | ‘Healthy Whole Grains List, Healthiest Chart, Daily Allowance Guide‘ – | ‘The Benefits Of Vitamins A, B1-B12, C, D, E, and K‘ –


The Benefits of Spinach

image of plate of fresh spinach

Originally posted on; I provide additional information here

Nutrition of Spinach

Spinach has a high nutritional value and is extremely rich in antioxidants. The calcium content is good for bones. The A and C vitamins plus the fiber, folic acid, magnesium and other nutrients help control cancer, especially colon, lung and breast cancers. Another benefit is folate, your friend that, lowers the amount of homocysteine [a protein that damages arteries] in your blood.

Helps in prevention

So spinach also helps protect against heart disease. The flavonoids help protect against age related memory loss. The secret weapon, lutein, makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration, the leading cause of preventable blindness in the elderly.

image of ann's tips

Ann’s tip:

The next time you want a salad, make it with fresh (thoroughly washed) spinach and imagine how healthy your body will be.

A little extra information

Did you know Lenexa, KS is considered the “spinach capital of the world”?

“It may play a role in the prevention of cancer, cardiovascular disease, age-related macular degeneration, and the degeneration of the immune and neurological systems.” an excerpt from‘s “usage of spinach”

Related articles

The Benefits of Vitamin C

Vitamin C offers more than you might think

Most of us think of vitamin C (aka ascorbic acid) as an immune booster, but let us look a bit deeper into this wonderful vitamin. Did you know that Vitamin C can slash your risk of heart attack and stroke?

It promotes healthy arteries by increasing your body’s production of collagen, which is a “reinforcement molecule” ascorbic acid also promotes healthy gums by supporting your connective tissue. Thereby lowering our risk of heart trouble.  Because our body’s cannot make this vitamin and can not store it either, we lose it every time we void.

image of sliced orange for vitamin c blog

Eat it

Here is a list of the top 10 foods that have the highest levels of ascorbic acid.
  1. Hot Chili Peppers
  2. Guavas
  3. Bell Peppers
  4. Thyme
  5. Parsley
  1. Raw Kale
  2. Kiwi
  3. Papayas
  4. Oranges
  5. Strawberries
image of sources of vitamin c
“Vitamin C is one of the safest and most effective nutrients, experts say. It may not be the cure for the common cold (though it’s thought to help prevent more serious complications). But the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.” [Courtesy of WebMD ©2013, WebMD, LLC. All rights reserved]
So on that note I will encourage you to go right out and get a fresh dose of this vitamin right away!