Summertime Salsas

Summer is the perfect time to explore the world of salsa. Salsa simply means "sauce". Originally from Mexico, it traditionally means plenty of tomatoes, fresh chilies, onion, cilantro, garlic and salt. No matter what, it always means a blend of chopped, diced or grated fruit and vegetables along with fresh herbs and spices and as such a nutrition powerhouse that is full of flavor.

You can create incredibly healthy low-fat meals just by combining salsa with your favorite fish, chicken, whole grains or vegetables. The beauty of salsa is its versatility and adaptability. At its most basic, salsa is simply chopped or pureed tomatoes, chiles, onions, and cilantro, flavored with salt and lime juice.

But you can experiment with as many combinations of fruits, vegetables, chiles and herbs as your imagination allows.

• Cilantro is the most common but parsley, mint, basil and oregano all work with mixed with fruits and vegetables


• Chiles vary in terms of 'hotness'. Use those that most closely match your palette. The 'hotness' is independent of nutritional profile


• Instead of tomatoes, try mangos, melon, peaches, pineapple, tomatillos or a combination


• Bell peppers, jicama, radishes, corn kernels, avocado or black beans add different flavors, colors and textures



• Sweet, savory, salty, sour and spicy flavors are achieved with a combination of lime juice (vinegar or lemon can substitute), hot sauce and possibly a pinch of sugar.

Salsa is a jackpot of nutrients supplying high leels of vitamins A and C, potassium, phytochemicals and antioxidants just to name a few. Depending on what fruits and vegetables are chosen the nutrition profile will change at least slightly. Here are some of the players and their contributions:

• Bell Peppers - potassium, vitamin C, vitamin A, folate, fiber, vitamin K


• Chiles - potassium, vitamin B6, vitamin C, vitamin A, fiber


• Tomatillos - potassium, vitamin C, vitamin A, folate, fiber


• Mangos - B vitamins, fiber, copper, vitamin C, vitamin A, potassium


• Peaches - vitamin A, vitamin C, fiber, potassium, niacin


• Avocado - potassium, vitamin E, B vitamins, folate, fiber


• Black Beans - folate, fiber, magnesium, manganese, iron, vitamin B1


• Tomatoes - potassium, vitamin C, vitamin A, vitamin K, B vitamins, folate, fiber, manganese

Other nutritional attributes of common salsa ingredients include phytonutrients and antioxidants such as beta carotene and lycopene. These are linked with decresed risk for a number of chronic diseases including heart disease and some cancers.

The really good news is that salsa is one of the easiest foods to make and summer fresh fruit and vegetables are plentiful and full of flavor. Just chose, chop and mix together. A food processor can also be used to do the chopping for you. There are recipes galore. Check out the internet for a starting point. Enjoy!

Happy, Healthy Eating,

Marcia