Fresh salsa is a fun way to add more veggies to a meal or snack. At the farmers market or grocery store, look for summer specials on veggies or fruits like tomatoes, summer squash or peaches. Add over roasted chicken breasts, pair with raw veggies or a small serving of whole-grain tortilla chips.
Salsa recipes to try:
• Farmers Market Salsa
• Confetti Bean Salsa
• Squash Salsa
Farmers Market Salsa
Makes: 8 servings
Lime, garlic, and fresh vegetables give this black bean and corn salsa a kick of flavor.
1/2 cup corn (fresh cooked or frozen)
1 can black beans (15 ounce, drained and rinsed)
1 cup tomatoes (fresh diced)
1/2 cup onion (diced)
1/2 cup green pepper (diced)
2 tablespoons lime juice
2 garlic cloves (finely chopped)
1/2 cup picante sauce
1. Combine all ingredients in a large bowl. Chill until serving time.
2. Drain before serving.
3. Serve with low-fat baked tortilla chips or fresh vegetables.
This salsa uses fresh vegetables that are available year-round and add flavor and beautiful color. Kids and grown-ups alike can’t resist how good it tastes. If you have a hand-held chopper, this is an easy task for kids in helping with the recipe. Safety Tip: If cutting the corn off the cob, adult supervision is a good idea. Source: Kansas Family Nutrition Program, Kids a Cookin’
Confetti Bean Salsa
Makes: 6 servings
This three-ingredient salsa is colorful and delicious. Serve it with whole grain chips or crackers for dipping.
1 can black or red beans (15.5 ounce)
1 can corn (12 ounce)
1 cup salsa
1. Drain and rinse the beans. Drain the corn.
2. Combine beans, corn, and salsa in a medium-size bowl. Mix.
Like it hot? Add a few drops of hot sauce or chopped green chilis. Try chopped cilantro, parsley or green pepper, too. Source: USDA, Food and Nutrition Service (FNS) and Food and Drug Administration, DHHS, The Power of Choice
Makes: 12 Servings
Summer squash is the secret ingredient in this fun summer salsa. Enjoy with your favorite whole grains.
1 can black beans (rinsed)
6 tomatoes, seeded and diced (medium)
1/2 green pepper, seeded and diced
1 medium red onion (minced)
1 summer squash, medium (peeled, seeds removed, diced)
2 tablespoons red wine vinegar
1 teaspoon Adobo seasoning (combination or garlic, coriander, salt, and cumin)
lemon or lime juice (2 Tablespoons, optional)
4 tablespoons mozzarella cheese, part skim
fresh cilantro or dried parsley (optional)
1. Combine all ingredients except cheese. Let sit for 30 minutes.
2. Spoon over tortilla chips, cooked rice, or noodles.
3. Top with grated, part-skim mozzarella cheese. Serve hot or cold!
Out of season idea - Use 1 can diced tomatoes in place of fresh tomatoes. Quick salsa - combine black beans, chopped summer squash, and a jar or your favorite salsa. Hot Salsa - Add chopped, fresh hot peppers or canned jalapeño peppers. Remember to wash your hands well after handling hot peppers. Nutrient analysis and costing for recipe does not include cooked rice, tortilla chips, or noodles. Source: Connecticut Food Policy Council