A healthy living blog from Marshfield Clinic

Kick up fruit, veggie intake with salsa

National Salsa Month (recipe) 5/18 inside

Salsa in larger quantities is a great way to add a serving of vegetables or fruit to your diet.

Salsa — it’s not just for ethnic dishes any more. Salsa, which actually means “sauce,” has been turned into a condiment. We use it on everything where we once might have used ketchup.

We also use more of it. Instead of a tablespoon on a burger, we eat up to a half cup at a time — often with chips or on tacos, grilled meats — even potatoes.

The good news is salsa in larger quantities is a great way to add a serving of vegetables or fruit to your diet. If you make your own salsa, you are ensured of fresh ingredients. You can choose your favorites and limit your salt intake. Many store-bought salsas are high in sodium, but by using fresh ingredients, the other flavors take hold and you won’t miss the salt.

Try this recipe

Try this fresh salsa recipe — no cooking involved — over tacos, quesadillas or grilled meat or vegetables. Substitute avocado for the mango in this recipe to reduce carbohydrates.

If you really want chips with your salsa, Rhonda Seifert, a Marshfield Clinic dietitian, suggests making your own. Cut a soft tortilla into small pieces, spritz with cooking spray and place in a single layer on a baking sheet. Bake at 350 degrees for 6 minutes, then turn and bake for another 6 to 9 minutes, until crispy. Lightly salt if desired.

Mango and Tomato Salsa

Prep time: 25 minutes

Servings: 5

Ingredients

  • 1/2 – 1 chopped jalapeño
  • 1 cup chopped tomatoes
  • 1 cup chopped mango
  • 1/4 cup chopped white onion
  • 1/2 cup fresh cilantro, chopped
  • 1 teaspoon olive oil
  • 1 teaspoon lime juice

Instructions

Determine how much jalapeño you want to use. If you prefer to remove the seeds, do so carefully. Avoid touching eyes and nose. Mix all ingredients.

Nutrition information

Each serving (1/5 of recipe) includes: 40 calories; 8 g carbohydrates; 1 g protein; 1 g fat; 0.2 g saturated fat; 1 g dietary fiber; 0 mg cholesterol; 0 mg sodium.

Source: American Diabetes Association

Print Salsa Recipe

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