National Salsa Month! Healthy and tasty!

Wednesday, May 1, 2019

National Salsa Month! Healthy and tasty!


May is National Salsa Month! Made with fresh vegetables – and sometimes fresh fruits – salsa is one of the healthiest condiments you can put on the table. According to some sales figures, salsa long ago surpassed ketchup as America’s favorite condiment.


Salsa is a low-calorie, low-fat treat unless any kind of oil is one of the ingredients. Oil adds 14 grams of fat and 120 calories per tablespoon of salsa.


Peppers are a great ingredient because they bring vitamins A, C, B6 and K to the party. Jalapenos and chili peppers bring capsaicin, a valuable antioxidant, to the party. Here are two simple recipes: California Salsa and – because this is Wisconsin – Cherry Salsa.


Fresh salsa should keep in the refrigerator for up to a week.


Pro tip: Use a vegetable chopper to cut your salsa prep time way down.


Fresh California Salsa

Makes 16 servings.



4 large tomatoes, diced

½ large onion, minced

3 cloves garlic, chopped

 cup fresh cilantro, chopped

1 jalapeno pepper, seeded and minced

2 tablespoons fresh lime juice

Salt to taste



In a small mixing bowl, combine tomatoes, onion, garlic, cilantro and lime juice. Add jalapenos 2 teaspoons at a time. Because jalapenos vary in heat, taste after each addition to see how hot the salsa has become. Salt to taste.


Nutrition facts per serving

12 calories

0.1 g fat (0.0 g saturated fat)

0 mg cholesterol

3 mg sodium

131 mg potassium

2.7 g carbohydrates

0.7 g dietary fiber

0.5 g protein

1 g sugars

Source: Allrecipes


Cherry Salsa

4 cups cherries, stemmed, pitted and chopped

8 green onions, chopped

1 cup fresh cilantro leaves, chopped

¼ cup lemon juice

1 jalapeno pepper, chopped

1 clove garlic, chopped



Mix all ingredients in a medium mixing bowl until well combined. Serve with chips.

Source: Food Network

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BayCare Clinic,, is the largest physician-owned specialty-care clinic in northeastern Wisconsin and Michigan’s Upper Peninsula. It is based in Green Bay, Wisconsin. BayCare Clinic offers expertise in more than 20 specialties, with more than 100 physicians serving in 16 area communities. BayCare Clinic is a joint partner in Aurora BayCare Medical Center, a 167-bed, full-service hospital. Follow BayCare Clinic on Facebook and Twitter.