Healthy And Hot Salsa

Healthy and Hot Salsa

By Fred Decker, Demand Media

Fresh salsa is a healthy, low-calorie snack.

The bright flavors of freshly made salsa provide an unmistakable wake-up call for your taste buds.

Its ripe, fresh ingredients are also packed with fiber and other nutrients. Break out the baked chips and enjoy this healthy and hot salsa without guilt.

Ingredients

4 medium tomatoes, very ripe
1/2 medium red onion
1/2 sweet green, yellow or orange bell pepper
4 green onions
3 serrano chiles
1 lime, juice only
1/4 teaspoon sea salt
6 sprigs cilantro

Directions

Chop the tomatoes coarsely, and transfer them to a mixing bowl.

Dice the red onion and bell peppers, and chop the green onions. Add both to the bowl.

Split the serranos with a sharp knife, and remove the stem, seeds and pale membranes. Mince the peppers, and add them to the salsa.

Squeeze the lime over the fresh vegetables in the mixing bowl, then add the salt.

Chop the cilantro. Reserve 1 or 2 tablespoons for garnish, and add the rest to the bowl.

Stir the salsa until it's well mixed, then taste it. Add more salt or lime juice, if necessary, to balance the flavors.

Transfer the salsa to a serving bowl, and scatter the remaining cilantro over the top. Serve immediately, or refrigerate for up to six hours.

Warning: Always wear disposable kitchen gloves when handling or cutting chile peppers. Their active ingredient, capsaicin, can cause painful burns if it comes into contact with your eyes, nose or other sensitive areas of your skin.

Variations on the Theme

The serranos provide a pleasant but not overwhelming heat. Feel free to reduce or increase them until you find your own comfort level. Substituting jalapenos or a mixture of jalapeno and mild Anaheim chiles will reduce the salsa's heat further. If you want more heat, replace some or all of the serranos with fruity, intense habaneros.

Feel free to add diced avocados, mangoes, fresh pineapple or other brightly colored ingredients to your salsa. They add flavor, nutrients and visual appeal.

Nutritional Data

1 serving = 3/4 cup. Recipe makes 4 servings.

Calories 43
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 158 mg
Total Carbohydrates 10 g
Dietary Fiber 3 g
Protein 2 g

A Potent Pick-Me-Up

Salsa brings more to the table than its fresh flavor. Its tomatoes, onions and peppers are all high in vitamin C, and tomatoes are also high in vitamin A and a good source of potassium. Aside from its nutritional value, hot salsa just plain feels good. Its heat causes your brain to release pain-quelling endorphins, which provide a sense of well-being that can last for hours.

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Author Bio:

Fred Decker is a trained chef and certified food-safety trainer. Decker wrote for the Saint John, New Brunswick Telegraph-Journal, and has been published in Canada's Hospitality and Foodservice magazine. He's held positions selling computers, insurance and mutual funds, and was educated at Memorial University of Newfoundland and the Northern Alberta Institute of Technology.