Healthy Salsa Recipe

Food as Medicine

Delicious Salsa

has essential nutrients

Leave behind the excess

salt, chemicals and

preservatives in store-

bought salsa and try

making your own salsa

with fresh ingredients

next time you have

Mexican food for dinner

or for your next party.

The following recipes contain many good-for-you ingredients:

tomatoes-contains lycopene, which has been shown to reduce the risk of many types of cancer, high in potassium, vitamin C, vitamin A and fiber, low in calories

cayenne pepper-

avocodo-contains heart-healthy "good" fats, high in vitamins C, E, A, several of the B complex and 14 minerals

cilantro-contains lutein, which is good for the eyes, beta carotene, potassium and vitamins A, C, and K, plus minerals

Black beans-contains, fiber, amino acids, protein, minerals including phosphors,iron, folate and potassium

green peppers-contain vitamins A and C, plus the minerals potassium and calcium

cayenne pepper and cumin- anti-inflammatory spices-inflammation is a chief cause of arthritis pain, plus heart disease and strokes. Cayenne pepper can also ward off colds and respiratory conditions.

onions contain fiber, vitamin B6, potassium and quercitin, another anti-inflammatory which protects again cataracts, cardiovascular disease, and cancer.

limes-Citrus fruits are high in vitamin C, A and beta carotene, amino-acids, calcium an potassium

Adding these foods to your diet can also help you avoid age-related diseases such as heart disease, arthritis and high blood pressure. More Superfoods

Here's a good health recipe using Watkins Gourmet cooking and baking ingredients:

Recipe for 1-2-3 Salsa

Recipe Ingredients

1 tbsp/15 mL water

2 tsp/10 mL Cilantro

1/2 tsp/2.5 mL Cumin

1/4 tsp/1.2 mL Cayenne Pepper

1 tsp/5 mL salt

1 red onion, diced

2 avocados, peeled and diced

3 tomatoes, chopped

2 limes

Cooking Directions

Combine the first five ingredients in a bowl and let sit while chopping vegetables.

Dice and chop onion, avocados and tomatoes. Place in bowl; add spice mixture and toss to coat evenly. Squeeze limes over salsa; toss to coat.

Serves 8.

Recipe for Black Bean & Citrus Salsa

Ingredients:

1 large tomato, diced

1 red bell pepper, diced

1 green bell pepper, diced

1/3 cup/80 mL red onion, finely chopped

1 small bunch scallions, chopped

1 tsp/5 mL Cumin

1 tsp/5 mL Garlic Flakes

1 tsp/5 mL Jalapeño Hot Pepper Sauce

1 tbsp/15 mL Cilantro

1 tbsp/15 mL Salsa Seasoning

1 tbsp/15 mL Citrus Cilantro Grapeseed Oil

1 (16 oz/454 g) can black beans, drained and rinsed

Freshly-ground Sea Salt

Juice of half a lime (optional)

Cooking Directions

Combine all ingredients; refrigerate for at least 4 hours before serving.

Serves 8.

More information on food as medicine from Dr. Andrew Weil

To find out more about what's in the food you eat from Nutrition.gov