Do you enjoy salsa year-round? If you answered yes, you are in great company. Salsa is one of the world’s most popular condiments. People enjoy salsa on scrambled eggs, grilled fish, tacos, and so many other favorite dishes! A fresh salsa can add so much flavor to any dish, and it is packed with nutrition. It’s a perfect way to season your food without adding fat or excessive amounts of salt or sugar.
Healthy Ingredients
It’s no secret that vegetables have so many health benefits. Fresh salsa can be packed with vegetables. Depending on the recipe the vegetables used might include tomatoes, onions, garlic, chili peppers, corn, black beans, as well as fresh herbs.
Lime juice, onions, and tomatoes are packed with vitamin C which can help prevent heart disease and promote healthy aging.
Salsa is a good source of fiber. It is found naturally in plants. Fiber helps to slow the absorption of glucose into the blood stream, thereby avoiding high spikes in blood sugar. This can be a win-win for anyone with type 2 diabetes.
Since most of the weight of a tomato and other vegetables comes from water, salsa can also be hydrating.
Best of all, salsa is healthy for your heart. Dietary cholesterol comes from foods that come from animals, and the ingredients in salsa only come from plants, so it’s naturally cholesterol-free.
Easy to Make
Salsa is simple to make, and an activity that is easy to share with your kids. Even better, you can easily tailor it to your own flavor pallet.
Here’s a recipe for you to try in your own kitchen.
Fresh Salsa Ingredients:
- 6 Roma tomatoes (or other seasonal varieties)
- ½ medium onion
- ¼ cup chopped cilantro
- 2 jalapenos
- 1/4 cup vinegar
- 1 tsp minced garlic
- ¼ tsp chili powder
- 2-3 tsp salt
- 2 tsp sugar (optional)
- ¼- ½ lime
Directions:
- Wash hands and food contact surfaces with soap and water. Rinse vegetables and herbs under cool running water.
- Finely dice tomato and onion and place in medium mixing bowl. Add chopped cilantro.
- Slice jalapenos in half to remove the seeds and the membrane that holds them. Finely
dice peppers and add to tomatoes and onion. - Add vinegar, garlic, chili powder and 2 tsp of salt and sugar. Toss well. Taste to determine if another tsp of salt and/or sugar is needed.
- Squeeze lime over salsa. Toss once more. Cover and refrigerate or serve immediately.
Leftovers, can be stored in the refrigerator for 3-4 days.
Chef’s Note: The seeds and membrane in the peppers is where the heat of the pepper comes from. How much you leave in the pepper will determine the heat of your salsa. You may want to wear gloves while you work with the jalapenos. If not, wash hands thoroughly with dish washing liquid afterwards and do not touch face.
