To Your Health: Salsa-delicious

To Your Health: Salsa-delicious By Pam Carter, RD Tempt Your Taste Buds

If you are planning a Cinco de Mayo celebration or any springtime party, remember to include a tasty salsa recipe in your party-planning ideas. Salsa is virtually fat-free, low in calories and a smart choice for carb-conscience dieters.

Salsa�s unique flavor is always a crowd pleaser. The ever-growing popularity of salsa has widened its usage beyond a side dish or appetizer with tortilla chips � to a condiment served with fish, a spoonful over eggs, a sauce over chicken or beef, a base for cooked sauces, over pizza or pasta � or shock your palate and pour it over baked potatoes.

Whether it�s the tomatoes, onions, garlic, cilantro, mangos, black beans, watermelon or strawberries, the key salsa ingredients are bursting with nutritional health benefits. Most salsa is low in cholesterol, fat and calories and provides a great way to add depth and flavor to any dish or just that extra zip to a sauce. Many people even use salsa as an alternative seasoning to salt and pepper.

Salsa�s popularity has grown so much in North America that it has replaced ketchup as the best-selling condiment. There are several varieties of canned or pre-made salsas available at the supermarket, but taking a few minutes to prepare your own unique variety is so easy and will make your friends think it came fresh from your garden.

Fresh produce makes great salsa, but you can just as easily use canned fruits and vegetables. A fruity salsa is a great compliment to pork, chicken or fish. Try one of these tropical salsas for your spring and summer festivities.

Watermelon Salsa

All you need:

2 cups diced watermelon

1 nectarine, pitted and diced

1 cup coarsely chopped strawberries

1 1/2 tbsp lemon juice

Hy-Vee tortilla chips

All you do:

Combine melon, nectarine, strawberries and lemon juice in a medium bowl. Chill 2-3 hours. Serve with tortilla chips.

Fresh Cantaloupe Salsa

All you need:

1/2 large cantaloupe

3/4 cup finely diced red bell pepper

1/4 cup finely chopped cilantro

2 Tbsp finely chopped green onions

1 jalape�o pepper, finely minced

Juice of 1 lime (2 Tbsp)

1 tsp red pepper flakes (optional)

1 bag Hy-Vee tortilla chips

All you do:

Remove seeds and rind from cantaloupe. Chop into very small dice. Put in mixing bowl. Add diced red pepper, cilantro, onions, jalape�o pepper and lime juice. Stir to combine. Add red pepper flakes if desired. Chill. Serve with chips or with grilled chicken or steak.

For more recipes, go to and click on recipes.

This information is not intended as medical advice. Please consult a medical professional for individual advice.

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