Feature Recipe: Fresh Salsa
Thursday August 13 2009posted by Ginny - Total Comments: 0
From the Whole Foods Market, The Whole Deal August/September 2009 issue.
Why
Salsa has lots of advantages: It seems indulgent, but it’s actually a healthy choice, fat free and loaded with flavor and vegetables. Kids usually like it and if they help make it, the chances are even higher. It’s inexpensive, especially when the ingredients are home grown or in season (like now). It’s versatile because you can make it hotter with more peppers or make it sweeter with fruit. And it’s easy! So easy that it’s a recipe for kids of any age to help with picking, washing, squeezing, stirring or blending.
What
2 cups chopped tomatoes (or a combination of tomatoes and fresh peaches, nectarines, mangoes or grapes)
4 cup chopped yellow or white onion
2 TB chopped cilantro
2 TB lime juice
1 to 2 jalapeño or serrano peppers, stemmed, seeded and finely chopped
Salt to taste
How
Put all ingredients into a bowl, toss well and serve chilled or at room temperature.
Makes about 2 cups.
Serves 6–8. 43¢ per serving*
Tips
• For a less chunky salsa, pulse in a food processor or blender to desired consistency.
• When necessary, substitute organic canned tomatoes with no added salt.
• Omit the cilantro if you don’t care for it; add garlic if you do care for it!
• Add black beans or frozen and thawed corn or edamame to any fresh salsa to expand it with more flavor and texture.
• Beyond dipping chips, warm salsa to use as a topping for baked potatoes, rice, fish, chicken or tofu.
Per serving (about 4oz/1/2 cup/116g-wt.): 25 calories (0 from fat),
0g total fat, 0g saturated fat, 0mg cholesterol, 150mg sodium,
6g total carbohydrate (1g dietary fiber, 3g sugar), 1g protein
*We do our best to estimate the cost of ingredients used in each recipe, but slight market variations are entirely possible.