Enjoy Fiery-Sweet Fruit Salsas
Spice up summer fruit to give a new twist to healthy salsas. If you're gathering with friends and family, mix up some hot peppers with peaches, cherries, watermelon, pineapple, mangos or other healthy fruits for refreshing salsa dips.
Most of these fruits blend well with tomatoes, cucumbers, bell peppers and other salsa ingredients. Fruits and vegetables have a high water content, and hot peppers can cool you down. All the ingredients in these tasty salsas supply natural cancer-fighting phytochemicals and vitamins. So dip into them anytime.
They also make great-tasting low-calorie sauces for fish (fin and shellfish), poultry, veggie burgers, and whole grains (like brown rice, whole-wheat tortillas or pita wedges).
Orange and Black Bean Salsa
- 1 navel orange
- 1 can (15 oz.) no-sodium-added black beans, drained
- 1 small yellow bell pepper, seeded and finely chopped
- 1 jalapeno pepper, seeded and finely chopped
- 1/2 cup cilantro leaves (stems removed), finely chopped
- 1/2 cup finely chopped scallions, white and green parts
- 1 Tbsp. fresh lime juice
- Salt and freshly ground black pepper, to taste
- 1 tsp. canola oil
Grate 1 teaspoon of zest from orange. Peel and section orange, holding over a medium bowl to reserve juice. Chop sections and place them in bowl with juice. Add beans, yellow pepper, jalapeno cilantro and scallions. Whisk together lime juice and oil in small bowl. Mix into salsa, tossing with fork to combine. Season to taste with salt and pepper. Mix in orange zest. Let salsa stand for 30 minutes before serving to allow flavors to develop and meld. Salsa keeps for 24 hours tightly covered in the refrigerator.
Yield 3 to 3 ½ cups.
Makes 12-14 servings.
Per quarter-cup serving: 36 calories, 0.5 g total fat (0 g saturated fat), 7 g carbohydrates,
2 g protein, 2 g dietary fiber, 2 mg sodium.
- 1 cup chopped ripe mango
- 1 large, firm tomato, seeded, drained and chopped
- 1/2 cup finely chopped red bell pepper
- 1/4 cup finely chopped red onion
- 2 tsp. lime juice
- 1 Tbsp. olive oil (may substitute canola oil)
- 1/4 cup fresh cilantro or parsley (stems removed), chopped
- Pinch of sugar
- Freshly ground black pepper and salt, to taste
- 1/2 tsp. cayenne pepper, or to taste
In medium bowl, mix together all ingredients. Refrigerate for 1 hour to blend flavors before serving.
Yield 2 ½ cups.
Makes 10 servings.
Per quarter-cup serving: 30 calories, 1.5 g total fat (<1 g saturated fat), 4 g carbohydrates,
<1g protein, 1 g dietary fiber, 2 mg sodium.
Salsa Fresca with Corn and Beans
- 2 medium ripe tomatoes, cored, seeded and finely diced
- 1/4 red onion, finely diced
- 1 jalapeno chiles, stemmed, seeded if desired and minced
- 1/2 cup canned no-salt-added corn kernels, drained
- 1/2 cup canned no-salt-added black beans, rinsed and drained
- 1/2 cup cilantro (stems removed), chopped
- 1 Tbsp. lime juice, or to taste
- Salt and freshly ground pepper, to taste
In mixing bowl, combine all ingredients thoroughly. Serve immediately or store in tightly covered container in refrigerator for 1 day.
Yield: about 2 cups.
Makes 8 quarter-cup servings.
Per quarter-cup serving: 28 calories, <1 g total fat (0 g saturated fat), 6 g carbohydrates,
1.5 g protein, 2 g dietary fiber, 4 mg sodium.
(Substitute 2 cups of diced watermelon – 46 calories per cup – for the sliced peaches (60 calories per cup) in this recipe, if desired.)
- 2 large ripe peaches, peeled, pitted and cut into 1-inch chunks
- 1 yellow bell pepper, seeded and finely chopped
- 1/2 cup grape tomatoes, sliced in quarters
- 1/4 cup thinly chopped green onions
- 2 Tbsp. lime juice (about 1 lime)
- 2 Tbsp. extra virgin olive oil
- 1 Tbsp. freshly chopped mint leaves
Place peaches, yellow pepper, tomatoes and green onion in medium sized bowl. Add lime juice and olive oil; mix thoroughly. Let salsa marinate for up to 1 hour. Sprinkle with mint before serving.
Makes 6 servings.
Per serving: 70 calories, 5 g total fat (<1 g saturated fat), 8 g carbohydrates,
1 g protein, 1 g dietary fiber, 0 mg sodium.
- 4 tomatillos, chopped*
- 1 Tbsp. water
- 3 small scallions, green and white parts separated, thinly sliced
- 1 tsp lemon juice
- 1 pinch of ground black pepper or 1/8 tsp Tabasco sauce
- 1 cup dark sweet cherries (frozen or fresh and pitted), chopped*
In nonstick skillet, heat tomatillos with 1 Tbsp. of water for approximately 3 minutes. Add scallion whites and cook one minute. Add lemon juice, cherries and pepper and cook additional minute. Remove from heat; add scallion greens. Refrigerate for at least one hour.
If using with poultry or fish, bring to room temperature or reheat before serving.
*Tomatillos and cherries can be chopped (separately) in a food processor.
Makes 8 servings.
Per serving: 15 calories, 0 grams of fat (0 g saturated fat), 4 g carbohydrates,
0 g protein, 1 g dietary fiber, 0 mg sodium.
Published on 07/11/2013