Ryan and Allison Harter’s garden reveals a love of crevice gardening, waterwise plants, cool rocks, and floral abundance.… Read More

The post Ryan and Allison’s rock garden blooms in Castle Rock appeared first on Digging.

A couple weeks ago, on the drive home from Domenique’s garden, I stopped in Castle Rock to see Ryan and Allison Harter. Ryan is known online as thexericgarden, where he shares his love of crevice gardens, waterwise gardening, and floral abundance. It’s always great to see what’s going on in their garden. They’d just hosted a rock gardening tour group that day, but somehow they still had energy to stroll around and talk plants with me.

In the front garden, I was drawn straight to a pair of spiny, blue-green agaves. Ahh, like seeing friends from Texas again.

The garden was brightly colored with dianthus, catmint, salvia, iris, columbine, and coral bells.

Hens-and-chicks weave through the cracks, part of what Ryan calls his Ring of Fire outlining a small circular lawn.

They’re so cute.

Dianthus smells sweet and looks charming among the rocks.

Two crevice containers with striking purple-and-gray stones and tiny sedums sit on top of a boulder, drawing the eye toward the front door.

Ryan said he isn’t fully satisfied with them, but I like them!

Another crevice planter adds drama with black stones and orange sedum.

Coral bells edge the front walk, while a dry stream is ready to handle overflow from the downspout.

A trio of purples

This purple pairing caught my eye — sedum and creeping thyme, I think.

Penstemon catching the light

A baby ‘Snow Leopard’ cholla with red stones in a red pot — there’s a lot of interesting texture here.

Backyard garden

In the backyard garden, stone steps traced with hot-pink ice plant were still colorful, even though the flowers were closing for the day.

Violas had self-seeded charmingly in the cracks.

Yellow yarrow

Long view toward the house

Because the garden is on a slope, you get a layered view of plants when you look uphill.

Red yucca, another old friend from Texas

Flowering blue oat grass arches and sparkles like a spray of water from a fountain.

More layers

The middle tier of the hillside garden is a fire-pit patio with veronica creeping across the flagstones.

It’s becoming a living veronica patio.

Catmint and yellow buckwheat

One more

Fleabane

And more buckwheat

Lilac

Catmint

Blue oat grass

Looking up the stone steps

Check out this otherworldly purple rock.

Violas and ice plant, all closed up for evening

Last light in the garden

Dianthus

Its thready blue-green foliage is pretty too.

Those rhythmic splashes of pink lead you along the path.

Another oat grass fountain

And another

Anyone who thinks a rock garden is bleak and minimalist has only to look at Ryan and Allison’s garden to see it can be lush and colorful.

My thanks to them for another lovely visit!

Want more? I wrote a big 2-part blog post about this garden last summer. Feast your eyes here and here.

I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!

__________________________

Digging Deeper

“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”

—MomInAustin, a reviewer on Amazon

Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.

All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibited.

The post Ryan and Allison’s rock garden blooms in Castle Rock appeared first on Digging.

Discover 9 healthy McDonald’s food orders a registered dietitian actually recommends—with calories, protein, and tips.

The post 9 Healthier McDonald’s Food Options, According to a Dietitian appeared first on MyFitnessPal Blog.

The benefits of salmon are not usually the first thing people notice about it. First, it is the flavor. Salmon has that rich, satisfying, “this actually feels like a real meal” quality that can rescue you from another repetitive dinner.

Whether it is a quick salmon bowl, a piece straight from the oven, or leftovers added to rice or a salad, salmon has a way of feeling a little elevated without much effort. 

But, the benefits don’t fall short, either. It brings protein, healthy fats, and versatility to the table, which is why it keeps coming up in healthy eating conversations.

“Salmon is one of the easiest ways to add both protein and seafood to a routine meal without making dinner more complicated,” explains MyFitnessPal dietitian Katherine Basbaum.

Nutritional Value

If you’re wondering whether salmon is healthy, the short answer is yes. Salmon packs a lot of nutrition into a relatively small serving.

A 3-ounce cooked serving of Atlantic, coho, sockeye, or Chinook salmon provides about 24 grams of protein, 10 grams of fat, and 200 calories. A 3-ounce cooked serving of pink salmon provides about 22 grams of protein, 4 grams of fat, and 130 calories. (2)

Salmon also offers more than just protein. Fish like salmon provide nutrients such as vitamin B12, vitamin D, and selenium, along with DHA and EPA omega-3 fats. (1,4) That mix is a big reason salmon comes up so often in healthy eating advice.

It also helps to keep portion size in mind. These nutrition numbers are based on a plain 3-ounce cooked serving, which is also the standard serving size the American Heart Association uses for fish. (2,3) If your portion is larger, or if the salmon is breaded, fried, or served with a rich sauce, the calories can be higher.

More broadly, fish is encouraged as part of a healthy eating pattern. FDA guidance says strong evidence shows that eating fish may have heart health benefits, and the American Heart Association recommends eating fish twice a week, especially fatty fish like salmon. (1,3) 

“Salmon checks a lot of boxes at once: it’s rich in protein, it provides omega-3s, and it can make a simple meal feel more elevated and satisfying,” Basbaum explains.

Types of Salmon

There are two main categories of salmon you’ll usually see discussed: Atlantic salmon and Pacific salmon. 

Pacific salmon includes several species, such as Chinook, coho, pink, and sockeye. Atlantic salmon is a different type, and in U.S. seafood markets, it is usually farm-raised. (5,8)

If you see wild-caught salmon at the store, it is usually one of the Pacific types. These species can vary in flavor, texture, color, and fat content:

• Sockeye: rich flavor and deep red flesh (10)
• Chinook: high oil content and succulent meat (11)
• Coho: reddish-orange, leaner and versatile (12)
• Pink: generally smaller than other Pacific salmon types, and usually used in canned salmon because of its abundance (11)

From a nutrition standpoint, both wild-caught and farmed salmon can be good choices. The NIH Office of Dietary Supplements notes that farmed fish often contain more EPA and DHA omega-3s than wild-caught fish, although that can vary depending on feed. (4) 

“Wild and farmed salmon can both be nutritious choices, so the best option is often the one you enjoy, can afford, and will actually cook,” Basbaum explains.

How to Cook, Season, and Store Salmon

Salmon is surprisingly low-fuss, and a few simple tips can make cooking, seasoning, and storing it much easier.

How to cook salmon

Salmon is easy to cook and works with a lot of different methods. You can bake it, broil it, grill it, pan-sear it, or air-fry it. The FDA says seafood should be cooked to an internal temperature of 145°F. 

If you want the easiest option, baking is a great place to start. Pan-searing is good if you want a crisp outside, while broiling cooks salmon quickly and gives it a little more color on top. It can be as simple as a fillet, olive oil, salt, pepper, and a hot oven.

How to season salmon

Salmon does not need much seasoning to taste good. A simple mix of salt, black pepper, lemon, and olive oil works well on its own.

You can also change the flavor depending on the kind of meal you want:

• For a fresh, simple option, try lemon, garlic, dill, and parsley.
• For a smoky, slightly spicy option, use chipotle-style flavors like chipotle powder or smoked paprika, garlic, lime, and a little olive oil.
• For a savory option, try low-sodium soy sauce, ginger, garlic, and a small amount of sesame oil.
• For something bolder, use paprika, black pepper, garlic powder, and Dijon mustard.

Because salmon has a richer flavor, it pairs especially well with bright ingredients like citrus, herbs, yogurt sauces, capers, and vinegary vegetables.

How to store salmon

Raw and cooked salmon do not last the same amount of time in the fridge. According to FDA storage guidance, raw fatty fish like salmon should be used within 1 to 2 days, while cooked fish can stay for 3 to 4 days in the refrigerator. The FDA also says seafood and other perishable foods should not be left out for more than 2 hours, or more than 1 hour if the temperature is above 90°F. (6,7)

It also helps to check the smell before eating it. The FDA says spoiled seafood may smell sour, rancid, fishy, or like ammonia. If it smells off, it is safest to throw it away. (6)

Recipe Ideas for Salmon

Salmon works best in meals that balance its richer flavor with something fresh, crunchy, or hearty. If you are wondering what goes well with salmon, easy options include roasted vegetables, potatoes, rice, quinoa, leafy greens, cucumbers, citrus, yogurt sauces, and fresh herbs.

That is why salmon fits so well into different kinds of meals. You can pair it with simple sides for a quick dinner, add it to grain bowls, or serve it with a salad for something lighter.

A few easy ideas:

• Grilled Salmon With Spicy Mango Salsa
• Salmon Skewers with Whole-Wheat Couscous
• Sheet Pan Almond-Crusted Salmon With Green Beans
• Smoked Salmon & Brussels Sprout Scrambled Egg Whites
• Roasted Salmon With Mandarin Salsa

You can also use salmon cold the next day in grain bowls, wraps, or salads, which makes it especially useful for meal prep.

These recipes are also available in MyFitnessPal, so if you make one, you can search for it in the app and log it as is. It can also help you compare different salmon meal ideas and see how the sides, sauces, and portion sizes change the calories and macros from one version to the next.

Frequently Asked Questions (FAQs)

• Is salmon healthy?

Yes, for most people salmon is a healthy choice. It provides protein, DHA and EPA omega-3 fats, and nutrients fish are known to offer such as vitamin B12, vitamin D, and selenium. FDA guidance also says strong evidence shows that eating fish as part of a healthy eating pattern may have heart health benefits. (1,4)

• How much protein is in salmon?

A 3-ounce cooked serving of Atlantic, coho, sockeye, or Chinook salmon has about 24 grams of protein. A 3-ounce cooked serving of pink salmon has about 22 grams. (2)

• How long is salmon good for in the fridge?

Raw salmon is generally best within 1 to 2 days in the refrigerator. Cooked salmon usually keeps for 3 to 4 days when refrigerated properly. (6,7)

• Is candied salmon healthy?

Candied salmon can still provide protein and fat, but it is usually higher in sugar and often higher in sodium than a plain salmon fillet because of the way it is cured or sweetened. (13,2)

Bottom line

The main benefits of salmon are simple: it gives you protein, omega-3 fats, and a realistic way to eat more seafood without overcomplicating meals. 

Whether you buy wild-caught sockeye, farmed Atlantic salmon, or another type you like, salmon is one of the more practical proteins to keep in regular rotation. (1,3,4) If part of your goal is eating more protein or building more balanced meals, logging salmon in MyFitnessPal may also make it easier to see how it fits into your routine over time.

The post Benefits of Salmon: Nutrition, Types, Cooking Tips, and Recipe Ideas appeared first on MyFitnessPal Blog.

Dietitian picks from the Jamba menu, with nutrition notes, smart smoothie swaps, and tips for choosing healthier drinks.

The post Healthy Ways to Order at Jamba: Smoothies, Juices and Bowls appeared first on MyFitnessPal Blog.

The benefits of salmon are not usually the first thing people notice about it. First, it is the flavor. Salmon has that rich, satisfying, “this actually feels like a real meal” quality that can rescue you from another repetitive dinner.

Whether it is a quick salmon bowl, a piece straight from the oven, or leftovers added to rice or a salad, salmon has a way of feeling a little elevated without much effort. 

But, the benefits don’t fall short, either. It brings protein, healthy fats, and versatility to the table, which is why it keeps coming up in healthy eating conversations.

“Salmon is one of the easiest ways to add both protein and seafood to a routine meal without making dinner more complicated,” explains MyFitnessPal dietitian Katherine Basbaum.

Nutritional Value

If you’re wondering whether salmon is healthy, the short answer is yes. Salmon packs a lot of nutrition into a relatively small serving.

A 3-ounce cooked serving of Atlantic, coho, sockeye, or Chinook salmon provides about 24 grams of protein, 10 grams of fat, and 200 calories. A 3-ounce cooked serving of pink salmon provides about 22 grams of protein, 4 grams of fat, and 130 calories. (2)

Salmon also offers more than just protein. Fish like salmon provide nutrients such as vitamin B12, vitamin D, and selenium, along with DHA and EPA omega-3 fats. (1,4) That mix is a big reason salmon comes up so often in healthy eating advice.

It also helps to keep portion size in mind. These nutrition numbers are based on a plain 3-ounce cooked serving, which is also the standard serving size the American Heart Association uses for fish. (2,3) If your portion is larger, or if the salmon is breaded, fried, or served with a rich sauce, the calories can be higher.

More broadly, fish is encouraged as part of a healthy eating pattern. FDA guidance says strong evidence shows that eating fish may have heart health benefits, and the American Heart Association recommends eating fish twice a week, especially fatty fish like salmon. (1,3) 

“Salmon checks a lot of boxes at once: it’s rich in protein, it provides omega-3s, and it can make a simple meal feel more elevated and satisfying,” Basbaum explains.

Types of Salmon

There are two main categories of salmon you’ll usually see discussed: Atlantic salmon and Pacific salmon. 

Pacific salmon includes several species, such as Chinook, coho, pink, and sockeye. Atlantic salmon is a different type, and in U.S. seafood markets, it is usually farm-raised. (5,8)

If you see wild-caught salmon at the store, it is usually one of the Pacific types. These species can vary in flavor, texture, color, and fat content:

• Sockeye: rich flavor and deep red flesh (10)
• Chinook: high oil content and succulent meat (11)
• Coho: reddish-orange, leaner and versatile (12)
• Pink: generally smaller than other Pacific salmon types, and usually used in canned salmon because of its abundance (11)

From a nutrition standpoint, both wild-caught and farmed salmon can be good choices. The NIH Office of Dietary Supplements notes that farmed fish often contain more EPA and DHA omega-3s than wild-caught fish, although that can vary depending on feed. (4) 

“Wild and farmed salmon can both be nutritious choices, so the best option is often the one you enjoy, can afford, and will actually cook,” Basbaum explains.

How to Cook, Season, and Store Salmon

Salmon is surprisingly low-fuss, and a few simple tips can make cooking, seasoning, and storing it much easier.

How to cook salmon

Salmon is easy to cook and works with a lot of different methods. You can bake it, broil it, grill it, pan-sear it, or air-fry it. The FDA says seafood should be cooked to an internal temperature of 145°F. 

If you want the easiest option, baking is a great place to start. Pan-searing is good if you want a crisp outside, while broiling cooks salmon quickly and gives it a little more color on top. It can be as simple as a fillet, olive oil, salt, pepper, and a hot oven.

How to season salmon

Salmon does not need much seasoning to taste good. A simple mix of salt, black pepper, lemon, and olive oil works well on its own.

You can also change the flavor depending on the kind of meal you want:

• For a fresh, simple option, try lemon, garlic, dill, and parsley.
• For a smoky, slightly spicy option, use chipotle-style flavors like chipotle powder or smoked paprika, garlic, lime, and a little olive oil.
• For a savory option, try low-sodium soy sauce, ginger, garlic, and a small amount of sesame oil.
• For something bolder, use paprika, black pepper, garlic powder, and Dijon mustard.

Because salmon has a richer flavor, it pairs especially well with bright ingredients like citrus, herbs, yogurt sauces, capers, and vinegary vegetables.

How to store salmon

Raw and cooked salmon do not last the same amount of time in the fridge. According to FDA storage guidance, raw fatty fish like salmon should be used within 1 to 2 days, while cooked fish can stay for 3 to 4 days in the refrigerator. The FDA also says seafood and other perishable foods should not be left out for more than 2 hours, or more than 1 hour if the temperature is above 90°F. (6,7)

It also helps to check the smell before eating it. The FDA says spoiled seafood may smell sour, rancid, fishy, or like ammonia. If it smells off, it is safest to throw it away. (6)

Recipe Ideas for Salmon

Salmon works best in meals that balance its richer flavor with something fresh, crunchy, or hearty. If you are wondering what goes well with salmon, easy options include roasted vegetables, potatoes, rice, quinoa, leafy greens, cucumbers, citrus, yogurt sauces, and fresh herbs.

That is why salmon fits so well into different kinds of meals. You can pair it with simple sides for a quick dinner, add it to grain bowls, or serve it with a salad for something lighter.

A few easy ideas:

• Grilled Salmon With Spicy Mango Salsa
• Salmon Skewers with Whole-Wheat Couscous
• Sheet Pan Almond-Crusted Salmon With Green Beans
• Smoked Salmon & Brussels Sprout Scrambled Egg Whites
• Roasted Salmon With Mandarin Salsa

You can also use salmon cold the next day in grain bowls, wraps, or salads, which makes it especially useful for meal prep.

These recipes are also available in MyFitnessPal, so if you make one, you can search for it in the app and log it as is. It can also help you compare different salmon meal ideas and see how the sides, sauces, and portion sizes change the calories and macros from one version to the next.

Frequently Asked Questions (FAQs)

• Is salmon healthy?

Yes, for most people salmon is a healthy choice. It provides protein, DHA and EPA omega-3 fats, and nutrients fish are known to offer such as vitamin B12, vitamin D, and selenium. FDA guidance also says strong evidence shows that eating fish as part of a healthy eating pattern may have heart health benefits. (1,4)

• How much protein is in salmon?

A 3-ounce cooked serving of Atlantic, coho, sockeye, or Chinook salmon has about 24 grams of protein. A 3-ounce cooked serving of pink salmon has about 22 grams. (2)

• How long is salmon good for in the fridge?

Raw salmon is generally best within 1 to 2 days in the refrigerator. Cooked salmon usually keeps for 3 to 4 days when refrigerated properly. (6,7)

• Is candied salmon healthy?

Candied salmon can still provide protein and fat, but it is usually higher in sugar and often higher in sodium than a plain salmon fillet because of the way it is cured or sweetened. (13,2)

Bottom line

The main benefits of salmon are simple: it gives you protein, omega-3 fats, and a realistic way to eat more seafood without overcomplicating meals. 

Whether you buy wild-caught sockeye, farmed Atlantic salmon, or another type you like, salmon is one of the more practical proteins to keep in regular rotation. (1,3,4) If part of your goal is eating more protein or building more balanced meals, logging salmon in MyFitnessPal may also make it easier to see how it fits into your routine over time.

The post Benefits of Salmon: Nutrition, Types, Cooking Tips, and Recipe Ideas appeared first on MyFitnessPal Blog.

Discover the benefits of salmon, including protein, omega-3s, calories, salmon types, storage tips, and easy recipe ideas.

The post Benefits of Salmon: Nutrition, Types, Cooking Tips, and Recipe Ideas appeared first on MyFitnessPal Blog.

The benefits of salmon are not usually the first thing people notice about it. First, it is the flavor. Salmon has that rich, satisfying, “this actually feels like a real meal” quality that can rescue you from another repetitive dinner.

Whether it is a quick salmon bowl, a piece straight from the oven, or leftovers added to rice or a salad, salmon has a way of feeling a little elevated without much effort. 

But, the benefits don’t fall short, either. It brings protein, healthy fats, and versatility to the table, which is why it keeps coming up in healthy eating conversations.

“Salmon is one of the easiest ways to add both protein and seafood to a routine meal without making dinner more complicated,” explains MyFitnessPal dietitian Katherine Basbaum.

Nutritional Value

If you’re wondering whether salmon is healthy, the short answer is yes. Salmon packs a lot of nutrition into a relatively small serving.

A 3-ounce cooked serving of Atlantic, coho, sockeye, or Chinook salmon provides about 24 grams of protein, 10 grams of fat, and 200 calories. A 3-ounce cooked serving of pink salmon provides about 22 grams of protein, 4 grams of fat, and 130 calories. (2)

Salmon also offers more than just protein. Fish like salmon provide nutrients such as vitamin B12, vitamin D, and selenium, along with DHA and EPA omega-3 fats. (1,4) That mix is a big reason salmon comes up so often in healthy eating advice.

It also helps to keep portion size in mind. These nutrition numbers are based on a plain 3-ounce cooked serving, which is also the standard serving size the American Heart Association uses for fish. (2,3) If your portion is larger, or if the salmon is breaded, fried, or served with a rich sauce, the calories can be higher.

More broadly, fish is encouraged as part of a healthy eating pattern. FDA guidance says strong evidence shows that eating fish may have heart health benefits, and the American Heart Association recommends eating fish twice a week, especially fatty fish like salmon. (1,3) 

“Salmon checks a lot of boxes at once: it’s rich in protein, it provides omega-3s, and it can make a simple meal feel more elevated and satisfying,” Basbaum explains.

Types of Salmon

There are two main categories of salmon you’ll usually see discussed: Atlantic salmon and Pacific salmon. 

Pacific salmon includes several species, such as Chinook, coho, pink, and sockeye. Atlantic salmon is a different type, and in U.S. seafood markets, it is usually farm-raised. (5,8)

If you see wild-caught salmon at the store, it is usually one of the Pacific types. These species can vary in flavor, texture, color, and fat content:

• Sockeye: rich flavor and deep red flesh (10)
• Chinook: high oil content and succulent meat (11)
• Coho: reddish-orange, leaner and versatile (12)
• Pink: generally smaller than other Pacific salmon types, and usually used in canned salmon because of its abundance (11)

From a nutrition standpoint, both wild-caught and farmed salmon can be good choices. The NIH Office of Dietary Supplements notes that farmed fish often contain more EPA and DHA omega-3s than wild-caught fish, although that can vary depending on feed. (4) 

“Wild and farmed salmon can both be nutritious choices, so the best option is often the one you enjoy, can afford, and will actually cook,” Basbaum explains.

How to Cook, Season, and Store Salmon

Salmon is surprisingly low-fuss, and a few simple tips can make cooking, seasoning, and storing it much easier.

How to cook salmon

Salmon is easy to cook and works with a lot of different methods. You can bake it, broil it, grill it, pan-sear it, or air-fry it. The FDA says seafood should be cooked to an internal temperature of 145°F. 

If you want the easiest option, baking is a great place to start. Pan-searing is good if you want a crisp outside, while broiling cooks salmon quickly and gives it a little more color on top. It can be as simple as a fillet, olive oil, salt, pepper, and a hot oven.

How to season salmon

Salmon does not need much seasoning to taste good. A simple mix of salt, black pepper, lemon, and olive oil works well on its own.

You can also change the flavor depending on the kind of meal you want:

• For a fresh, simple option, try lemon, garlic, dill, and parsley.
• For a smoky, slightly spicy option, use chipotle-style flavors like chipotle powder or smoked paprika, garlic, lime, and a little olive oil.
• For a savory option, try low-sodium soy sauce, ginger, garlic, and a small amount of sesame oil.
• For something bolder, use paprika, black pepper, garlic powder, and Dijon mustard.

Because salmon has a richer flavor, it pairs especially well with bright ingredients like citrus, herbs, yogurt sauces, capers, and vinegary vegetables.

How to store salmon

Raw and cooked salmon do not last the same amount of time in the fridge. According to FDA storage guidance, raw fatty fish like salmon should be used within 1 to 2 days, while cooked fish can stay for 3 to 4 days in the refrigerator. The FDA also says seafood and other perishable foods should not be left out for more than 2 hours, or more than 1 hour if the temperature is above 90°F. (6,7)

It also helps to check the smell before eating it. The FDA says spoiled seafood may smell sour, rancid, fishy, or like ammonia. If it smells off, it is safest to throw it away. (6)

Recipe Ideas for Salmon

Salmon works best in meals that balance its richer flavor with something fresh, crunchy, or hearty. If you are wondering what goes well with salmon, easy options include roasted vegetables, potatoes, rice, quinoa, leafy greens, cucumbers, citrus, yogurt sauces, and fresh herbs.

That is why salmon fits so well into different kinds of meals. You can pair it with simple sides for a quick dinner, add it to grain bowls, or serve it with a salad for something lighter.

A few easy ideas:

• Grilled Salmon With Spicy Mango Salsa
• Salmon Skewers with Whole-Wheat Couscous
• Sheet Pan Almond-Crusted Salmon With Green Beans
• Smoked Salmon & Brussels Sprout Scrambled Egg Whites
• Roasted Salmon With Mandarin Salsa

You can also use salmon cold the next day in grain bowls, wraps, or salads, which makes it especially useful for meal prep.

These recipes are also available in MyFitnessPal, so if you make one, you can search for it in the app and log it as is. It can also help you compare different salmon meal ideas and see how the sides, sauces, and portion sizes change the calories and macros from one version to the next.

Frequently Asked Questions (FAQs)

• Is salmon healthy?

Yes, for most people salmon is a healthy choice. It provides protein, DHA and EPA omega-3 fats, and nutrients fish are known to offer such as vitamin B12, vitamin D, and selenium. FDA guidance also says strong evidence shows that eating fish as part of a healthy eating pattern may have heart health benefits. (1,4)

• How much protein is in salmon?

A 3-ounce cooked serving of Atlantic, coho, sockeye, or Chinook salmon has about 24 grams of protein. A 3-ounce cooked serving of pink salmon has about 22 grams. (2)

• How long is salmon good for in the fridge?

Raw salmon is generally best within 1 to 2 days in the refrigerator. Cooked salmon usually keeps for 3 to 4 days when refrigerated properly. (6,7)

• Is candied salmon healthy?

Candied salmon can still provide protein and fat, but it is usually higher in sugar and often higher in sodium than a plain salmon fillet because of the way it is cured or sweetened. (13,2)

Bottom line

The main benefits of salmon are simple: it gives you protein, omega-3 fats, and a realistic way to eat more seafood without overcomplicating meals. 

Whether you buy wild-caught sockeye, farmed Atlantic salmon, or another type you like, salmon is one of the more practical proteins to keep in regular rotation. (1,3,4) If part of your goal is eating more protein or building more balanced meals, logging salmon in MyFitnessPal may also make it easier to see how it fits into your routine over time.

The post Benefits of Salmon: Nutrition, Types, Cooking Tips, and Recipe Ideas appeared first on MyFitnessPal Blog.

Judy’s first task in making her garden was taming a steep slope across the backyard with terraces and a garden stream.… Read More

The post Judy’s new garden is an invitation to lounge, play, and harvest appeared first on Digging.

The Garden Fling, an annual event for online gardeners, has led to many treasured friendships for me. Now that I’m in Denver, I’m just 45 minutes from one of those friends.

Judy Seaborn, former owner of seed company Botanical Interests, headed up the Denver Fling in 2019. The tours that year included a magical dinner in her own garden, with tables set up under an enormous weeping willow. Since then, she’s moved to a new home in Niwot, where she’s two years into the creation of a beautiful new garden designed for outdoor living.

Judy kindly invited us to dinner recently and gave us a tour of the garden, where her first task was taming a steep slope across the backyard with terraces. The sloping terrain is perfect for a garden stream, so she added one. It curves and steps down through the upper garden, accented with red boulders…

…and drops into a small rocky pool under the deck, where a shaded patio enjoys this water view.

Such pretty stonework

Judy enchants her grandchildren with two large fairy garden tables.

She says the kids will play at these for hours.

A red wagon atop what looks like an old sewing machine base has been turned into a fun water table with the addition of a spigot. Just add water, a bucket, and toys.

‘Husker Red’ penstemon in bloom

Rocky Mountain penstemon too

Bumblebees were spelunking for nectar and pollen.

Judy made a “racetrack” for trikes or scooters — a paved path that runs from the fairy garden and circles around a birdbath. I used to have a looped track for scooters too when our kids were little. Kids love racing around the garden on them.

A child-sized motel chair and large gargoyle add whimsy.

Upper patio view — the path here leads on to a fenced vegetable garden, as well as a lawn shaded by a large tree.

The tree is borrowed; it belongs to the next-door neighbor. But Judy benefits from its enormous canopy, which shades a focal-point lounging space in the back corner. Here Judy commissioned a woven steel arbor, inside which hangs an egg chair. Stone pavers keep the interior tidy. It’s very inviting, so I tucked myself in like a wren in a nest.

View from the egg chair, with uplighting in young redbuds and crabapples.

Before dinner, Judy gave me a tour of the veggie garden, which a sign on the gate declares to be Nana’s Garden.

She harvested lettuce for dinner and cracked me up by posing with it like a flower in her hair.

Twilight view of the veggie garden

Back along the path, you can just make out the gray shadow of a tall mountain between the trees.

Another birdbath reflects the evening sky. That’s a copper dripper tube hooked over the edge, for attracting birds.

And here comes Cheddar, an exuberant goldendoodle Judy was pet-sitting. He sprawled across my feet during dinner. What a charmer!

Looking down at the terraced garden and patio under the deck. Judy has so many wonderful places to sit and enjoy the garden. It was a treat to visit and try out some of them. Thanks, Judy!

By the way, if you’re reading this and wondering about the Fling and how to get in on the action, follow the official website, Facebook group, or Instagram. The Fling is held annually in a different city across North America, and while this year’s Fling in Buffalo is sold out, next year it’ll be held in Portland. Registration is open to anyone with an active, public social media account about gardening. More details here. I’d love to see more Coloradans attend!

I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!

__________________________

Digging Deeper

My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.

All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibited.

The post Judy’s new garden is an invitation to lounge, play, and harvest appeared first on Digging.

These Indian-inspired pancakes are nutrient dense with the addition of heart-healthy oats and several different veggies.

The post Oats Uttapam Pancakes appeared first on MyFitnessPal Blog.

Overnight strata is the perfect weekend brunch: Make it the night before, pop it in the oven the next morning, and sit back and enjoy. We use frozen spinach and asparagus here, but feel free to add veggies to the sauté — fresh baby kale, mushrooms, cherry tomatoes — whatever is in your vegetable drawer.

This is a great option for a healthy brunch dish because it combines a serving of vegetables with the filling elements of fiber and protein.

Active time: 20 minutes | Total time: 1 hour, 10 minutes, plus chilling overnight

Overnight Spring Vegetable Strata

Ingredients

• Cooking spray
• 3 cups cubed, day old crusty whole-wheat bread
• 2 tbsp olive oil
• 1/2 medium onion, thinly sliced
• 10 oz. (284g) frozen spinach, thawed and squeezed dry
• 8 oz. (227g) asparagus cut into 1” pieces, tough ends snapped off and discarded
• 3 large eggs
• 3 egg whites
• 1 1/2 cups (366g) 2% milk
• 2 tbsp fresh dill or chives (or substitute 1 1/4 tsp dried dill)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup (50g) shredded Parmesan cheese

Directions

The night before baking, prepare the strata. Coat an 8-inch (20cm) square baking dish with cooking spray. Arrange the bread cubes in an even layer in the baking dish and set aside.

Heat the olive oil in a large sauté pan over medium heat. Add the onion and cook, stirring frequently, until beginning to brown, about 6 minutes. Add the spinach and asparagus, cover, and reduce the heat to low. Cook, stirring occasionally, until the asparagus is bright green and crisp-tender, about 3 minutes. Spoon the vegetable mixture over the bread cubes, arranging the asparagus in an even layer.

In a medium bowl, whisk together the eggs, egg whites, milk, herbs, salt, and pepper. Pour the mixture evenly over the bread and vegetables. Press down gently with a spatula to help the bread absorb the custard. Sprinkle with the Parmesan cheese. Cover with foil and refrigerate overnight.

The next morning, preheat the oven to 375°F (190°C). Uncover the strata and bake for 45–50 minutes, or until a knife inserted into the center comes out clean without liquid egg clinging to it.

Let stand for 5 minutes, then cut into 6 portions and serve immediately.

Serves: 6 | Serving Size: 1/6 of strata

Nutrition (per serving): Calories: 242; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 115mg; Sodium: 638mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 5g; Protein: 14g

Nutrition Bonus: Vitamin D: 13%; Calcium: 26%; Iron: 24%; Potassium: 664mg; Vitamin A: 331%; Vitamin C: 53%

Originally published June 14, 2020; Updated June 2026

The post Overnight Spring Vegetable Strata appeared first on MyFitnessPal Blog.

This unique combination of oats, salty seaweed and lean tuna might prove to be an unexpected new favorite meal.

The post Oats with Tuna & Seaweed appeared first on MyFitnessPal Blog.

Overnight strata is the perfect weekend brunch: Make it the night before, pop it in the oven the next morning, and sit back and enjoy. We use frozen spinach and asparagus here, but feel free to add veggies to the sauté — fresh baby kale, mushrooms, cherry tomatoes — whatever is in your vegetable drawer.

This is a great option for a healthy brunch dish because it combines a serving of vegetables with the filling elements of fiber and protein.

Active time: 20 minutes | Total time: 1 hour, 10 minutes, plus chilling overnight

Overnight Spring Vegetable Strata

Ingredients

• Cooking spray
• 3 cups cubed, day old crusty whole-wheat bread
• 2 tbsp olive oil
• 1/2 medium onion, thinly sliced
• 10 oz. (284g) frozen spinach, thawed and squeezed dry
• 8 oz. (227g) asparagus cut into 1” pieces, tough ends snapped off and discarded
• 3 large eggs
• 3 egg whites
• 1 1/2 cups (366g) 2% milk
• 2 tbsp fresh dill or chives (or substitute 1 1/4 tsp dried dill)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup (50g) shredded Parmesan cheese

Directions

The night before baking, prepare the strata. Coat an 8-inch (20cm) square baking dish with cooking spray. Arrange the bread cubes in an even layer in the baking dish and set aside.

Heat the olive oil in a large sauté pan over medium heat. Add the onion and cook, stirring frequently, until beginning to brown, about 6 minutes. Add the spinach and asparagus, cover, and reduce the heat to low. Cook, stirring occasionally, until the asparagus is bright green and crisp-tender, about 3 minutes. Spoon the vegetable mixture over the bread cubes, arranging the asparagus in an even layer.

In a medium bowl, whisk together the eggs, egg whites, milk, herbs, salt, and pepper. Pour the mixture evenly over the bread and vegetables. Press down gently with a spatula to help the bread absorb the custard. Sprinkle with the Parmesan cheese. Cover with foil and refrigerate overnight.

The next morning, preheat the oven to 375°F (190°C). Uncover the strata and bake for 45–50 minutes, or until a knife inserted into the center comes out clean without liquid egg clinging to it.

Let stand for 5 minutes, then cut into 6 portions and serve immediately.

Serves: 6 | Serving Size: 1/6 of strata

Nutrition (per serving): Calories: 242; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 115mg; Sodium: 638mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 5g; Protein: 14g

Nutrition Bonus: Vitamin D: 13%; Calcium: 26%; Iron: 24%; Potassium: 664mg; Vitamin A: 331%; Vitamin C: 53%

Originally published June 14, 2020; Updated June 2026

The post Overnight Spring Vegetable Strata appeared first on MyFitnessPal Blog.

Spiced just right for fall, this flavorful chicken and butternut squash stew is delicious served over whole wheat couscous.

The post One-Pot Chicken & Butternut Squash Stew appeared first on MyFitnessPal Blog.

Overnight strata is the perfect weekend brunch: Make it the night before, pop it in the oven the next morning, and sit back and enjoy. We use frozen spinach and asparagus here, but feel free to add veggies to the sauté — fresh baby kale, mushrooms, cherry tomatoes — whatever is in your vegetable drawer.

This is a great option for a healthy brunch dish because it combines a serving of vegetables with the filling elements of fiber and protein.

Active time: 20 minutes | Total time: 1 hour, 10 minutes, plus chilling overnight

Overnight Spring Vegetable Strata

Ingredients

• Cooking spray
• 3 cups cubed, day old crusty whole-wheat bread
• 2 tbsp olive oil
• 1/2 medium onion, thinly sliced
• 10 oz. (284g) frozen spinach, thawed and squeezed dry
• 8 oz. (227g) asparagus cut into 1” pieces, tough ends snapped off and discarded
• 3 large eggs
• 3 egg whites
• 1 1/2 cups (366g) 2% milk
• 2 tbsp fresh dill or chives (or substitute 1 1/4 tsp dried dill)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup (50g) shredded Parmesan cheese

Directions

The night before baking, prepare the strata. Coat an 8-inch (20cm) square baking dish with cooking spray. Arrange the bread cubes in an even layer in the baking dish and set aside.

Heat the olive oil in a large sauté pan over medium heat. Add the onion and cook, stirring frequently, until beginning to brown, about 6 minutes. Add the spinach and asparagus, cover, and reduce the heat to low. Cook, stirring occasionally, until the asparagus is bright green and crisp-tender, about 3 minutes. Spoon the vegetable mixture over the bread cubes, arranging the asparagus in an even layer.

In a medium bowl, whisk together the eggs, egg whites, milk, herbs, salt, and pepper. Pour the mixture evenly over the bread and vegetables. Press down gently with a spatula to help the bread absorb the custard. Sprinkle with the Parmesan cheese. Cover with foil and refrigerate overnight.

The next morning, preheat the oven to 375°F (190°C). Uncover the strata and bake for 45–50 minutes, or until a knife inserted into the center comes out clean without liquid egg clinging to it.

Let stand for 5 minutes, then cut into 6 portions and serve immediately.

Serves: 6 | Serving Size: 1/6 of strata

Nutrition (per serving): Calories: 242; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 115mg; Sodium: 638mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 5g; Protein: 14g

Nutrition Bonus: Vitamin D: 13%; Calcium: 26%; Iron: 24%; Potassium: 664mg; Vitamin A: 331%; Vitamin C: 53%

Originally published June 14, 2020; Updated June 2026

The post Overnight Spring Vegetable Strata appeared first on MyFitnessPal Blog.

This recipe is a spin on a one-pot pasta, but in place of spaghetti we use farro, a nutty, fiber-rich grain.

The post One-Pot Farro with Sausage, Kale and Tomatoes appeared first on MyFitnessPal Blog.

Overnight strata is the perfect weekend brunch: Make it the night before, pop it in the oven the next morning, and sit back and enjoy. We use frozen spinach and asparagus here, but feel free to add veggies to the sauté — fresh baby kale, mushrooms, cherry tomatoes — whatever is in your vegetable drawer.

This is a great option for a healthy brunch dish because it combines a serving of vegetables with the filling elements of fiber and protein.

Active time: 20 minutes | Total time: 1 hour, 10 minutes, plus chilling overnight

Overnight Spring Vegetable Strata

Ingredients

• Cooking spray
• 3 cups cubed, day old crusty whole-wheat bread
• 2 tbsp olive oil
• 1/2 medium onion, thinly sliced
• 10 oz. (284g) frozen spinach, thawed and squeezed dry
• 8 oz. (227g) asparagus cut into 1” pieces, tough ends snapped off and discarded
• 3 large eggs
• 3 egg whites
• 1 1/2 cups (366g) 2% milk
• 2 tbsp fresh dill or chives (or substitute 1 1/4 tsp dried dill)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup (50g) shredded Parmesan cheese

Directions

The night before baking, prepare the strata. Coat an 8-inch (20cm) square baking dish with cooking spray. Arrange the bread cubes in an even layer in the baking dish and set aside.

Heat the olive oil in a large sauté pan over medium heat. Add the onion and cook, stirring frequently, until beginning to brown, about 6 minutes. Add the spinach and asparagus, cover, and reduce the heat to low. Cook, stirring occasionally, until the asparagus is bright green and crisp-tender, about 3 minutes. Spoon the vegetable mixture over the bread cubes, arranging the asparagus in an even layer.

In a medium bowl, whisk together the eggs, egg whites, milk, herbs, salt, and pepper. Pour the mixture evenly over the bread and vegetables. Press down gently with a spatula to help the bread absorb the custard. Sprinkle with the Parmesan cheese. Cover with foil and refrigerate overnight.

The next morning, preheat the oven to 375°F (190°C). Uncover the strata and bake for 45–50 minutes, or until a knife inserted into the center comes out clean without liquid egg clinging to it.

Let stand for 5 minutes, then cut into 6 portions and serve immediately.

Serves: 6 | Serving Size: 1/6 of strata

Nutrition (per serving): Calories: 242; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 115mg; Sodium: 638mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 5g; Protein: 14g

Nutrition Bonus: Vitamin D: 13%; Calcium: 26%; Iron: 24%; Potassium: 664mg; Vitamin A: 331%; Vitamin C: 53%

Originally published June 14, 2020; Updated June 2026

The post Overnight Spring Vegetable Strata appeared first on MyFitnessPal Blog.

A tasty one-pot pasta dish that’s vegetarian and ready in 30 minutes is worth having in your recipe arsenal.

The post One-Pot Pasta With Cauliflower, Lemon and Olives appeared first on MyFitnessPal Blog.

Overnight strata is the perfect weekend brunch: Make it the night before, pop it in the oven the next morning, and sit back and enjoy. We use frozen spinach and asparagus here, but feel free to add veggies to the sauté — fresh baby kale, mushrooms, cherry tomatoes — whatever is in your vegetable drawer.

This is a great option for a healthy brunch dish because it combines a serving of vegetables with the filling elements of fiber and protein.

Active time: 20 minutes | Total time: 1 hour, 10 minutes, plus chilling overnight

Overnight Spring Vegetable Strata

Ingredients

• Cooking spray
• 3 cups cubed, day old crusty whole-wheat bread
• 2 tbsp olive oil
• 1/2 medium onion, thinly sliced
• 10 oz. (284g) frozen spinach, thawed and squeezed dry
• 8 oz. (227g) asparagus cut into 1” pieces, tough ends snapped off and discarded
• 3 large eggs
• 3 egg whites
• 1 1/2 cups (366g) 2% milk
• 2 tbsp fresh dill or chives (or substitute 1 1/4 tsp dried dill)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup (50g) shredded Parmesan cheese

Directions

The night before baking, prepare the strata. Coat an 8-inch (20cm) square baking dish with cooking spray. Arrange the bread cubes in an even layer in the baking dish and set aside.

Heat the olive oil in a large sauté pan over medium heat. Add the onion and cook, stirring frequently, until beginning to brown, about 6 minutes. Add the spinach and asparagus, cover, and reduce the heat to low. Cook, stirring occasionally, until the asparagus is bright green and crisp-tender, about 3 minutes. Spoon the vegetable mixture over the bread cubes, arranging the asparagus in an even layer.

In a medium bowl, whisk together the eggs, egg whites, milk, herbs, salt, and pepper. Pour the mixture evenly over the bread and vegetables. Press down gently with a spatula to help the bread absorb the custard. Sprinkle with the Parmesan cheese. Cover with foil and refrigerate overnight.

The next morning, preheat the oven to 375°F (190°C). Uncover the strata and bake for 45–50 minutes, or until a knife inserted into the center comes out clean without liquid egg clinging to it.

Let stand for 5 minutes, then cut into 6 portions and serve immediately.

Serves: 6 | Serving Size: 1/6 of strata

Nutrition (per serving): Calories: 242; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 115mg; Sodium: 638mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 5g; Protein: 14g

Nutrition Bonus: Vitamin D: 13%; Calcium: 26%; Iron: 24%; Potassium: 664mg; Vitamin A: 331%; Vitamin C: 53%

Originally published June 14, 2020; Updated June 2026

The post Overnight Spring Vegetable Strata appeared first on MyFitnessPal Blog.