This is a great healthy and cheap meal that is quick either in the skillet or the Crockpot. I use canned salmon since it is wild caught, inexpensive, and provides many nutritional benefits over tuna or other "convenience" meats. Can salmon is a great source of natural Omega 3's and calcium since the skin and bones are included with the meat; don't throw out the skin or bones! Both mash together easily and add wonderful flavor (no one will know the difference in texture). You can add fresh or canned mushrooms, but for the veggies I recommend either fresh or frozen.
1-2 cans salmon
1 large can Organic whole peeled tomatoes (watch the sodium)
1 large can Organic diced tomatoes (watch the sodium)
1 can Organic tomato paste
1 can mushrooms or 8 oz fresh mushrooms
2 carrots, chopped
1 medium onion, finely chopped or minced
Optional: broccoli, zucchini, kale, or yellow squash chopped
1 red bell pepper, chopped
chopped garlic (6 cloves), ginger (1.5"), and 1 jalapeno
1 dash dry red/white wine (optional)
1-2 T. extra virgin olive oil
fresh or dried oregano
fresh or dried basil
1-2 sprigs rosemary
Combine all in Crockpot and cook on low for 3-5 hours until flavors have a chance to set. Serve with your choice of gluten free"spaghetti": spaghetti, rice penne, shirataki noodles (low carb option) or steamed grated green cabbage all work great. For you low carbers out there, shirataki noodles, cabbage, or lentil pasta (gluten free and high protein and fiber) are great alternatives. I shake some coarse sea salt on top along with some Rice Vegan (GF, soy free, lactose and casein free "Parmesan" topping).
This recipe is dairy free and gluten free.