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Healthy Homemade Salsa Recipes



healthy homemade salsaIn Spanish, “salsa” means “sauce”. Salsa is generally any type of sauce made from a blend of chopped, diced or grated fruit and vegetables, along with fresh herbs and spices. Traditionally, in America, salsa refers to the Mexican hot and spicy tomato based sauce. This red salsa is normally served together with Mexican food or as a dip for chips. In recent year, however, with globalization, salsa offers more and more variations. We can see salsa is increasingly popular in the United States and being used on a variety of foods - almost any place we would have traditionally put ketchup.

Is Homemade Salsa Healthy?

Even with so much flavor, salsa is very healthy, especially homemade salsa whereby you have a full control on the quality of the ingredients. Typical commercial salsas are high in sodium which is not suitable to be consumed in large amount, but there is nothing to worry on homemade salsa. Moreover, with salsa served in our meal, it adds in the servings of fruits and vegetables which provide our body with a wide range of health benefits.

How to make fresh and healthy salsa?

Here we have a few healthy homemade salsa recipes for you to choose from:

  1. Mexican Fresh Tomato Salsa
  2. Hot Chili Salsa
  3. Mango Salsa
  4. Corn and Black Bean Salsa
  5. Salsa Verde (Green Tomatillo Salsa)

Easy Healthy Recipe #1: Mexican Fresh Tomato Salsa

Ingredients:

  • Finely chopped onion - 3 tablespoons
  • Small cloves garlic - 2, chopped
  • Large ripe tomatoes - 3, peeled and seeds removed, chopped
  • Hot chili peppers, Serrano or Jalapeno - 2, finely chopped
  • Minced cilantro - 3 tablespoons
  • Lime juice - 2 tablespoons
  • Salt and pepper

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Easy Healthy Recipe #2: Hot Chili Salsa

Ingredients:

  • Jalapeno chili peppers - 3, finely chopped
  • Habanero chili - 1, chopped
  • Anaheim green chili - 1, chopped
  • Tomatoes - 10, diced
  • Medium onion - 1, diced
  • Garlic - 1 (medium) cloves, chopped
  • Cilantro to taste
  • Salt and pepper to taste

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Easy Healthy Recipe #3: Mango Salsa

Ingredients:

  • Diced fresh mango - 1 cup
  • Roasted red peppers - 1/3 cup, drained and diced
  • Diced red onion - 1/3 cup
  • Jalapeno pepper - 1, seeded, minced
  • Fresh mint, chopped - 2 tablespoons
  • Fresh lime juice - 1 tablespoon

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Easy Healthy Recipe #4: Corn and Black Bean Salsa

Ingredients:

  • Ears of slightly charred corn - 2 large or 4 small
  • Black beans - 1 can (15 to 16 ounces), drained and rinsed thoroughly
  • Large tomato - 1, seeds removed, diced
  • Garlic - 1 (large) clove, minced
  • Minced red onion - 1/4 cup
  • Finely minced jalapeno or poblano pepper - 3 tablespoons
  • Fresh juice of lime - 3 tablespoons
  • Fresh chopped cilantro - 3 tablespoons
  • Salt and pepper to taste

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Easy Healthy Recipe #5: Salsa Verde (Green Tomatillo Salsa)

Ingredients:

  • Anaheim chili peppers - 2, roasted, peeled, and chopped *
  • Fresh tomatillos - 1 pound, peeled, stems removed, chopped
  • Fresh Serrano chilies - 2, cut in half
  • Chopped onion - 1/2 cup
  • Garlic - 1 (medium) cloves, minced
  • Chopped fresh cilantro - 1/4 tablespoon
  • Olive oil - 1 teaspoon
  • Lime juice - 1 teaspoon
  • Salt - 1/4 teaspoon

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How to Prepare Salsa

  1. You may use a food processor for the chopping work. You may also adjust the amount of chilies or peppers in the ingredients to suit your own heat tolerance. See the tips below on how to handle chilies.
  2. When all the ingredients are ready, place all of them into a large bowl. Add in lime juice, salt and pepper and stir.
  3. Cover and chill for at least 2 hours to blend flavor before serve.

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*How to handle chilies:

The outer skin of chili is not easy to chew or digest and can affect texture and appearance in a dish. So for the best salsa, heat is applied to the surface to blister the skin, so that the skin gets easier to remove. Besides that, roasting the chilies before chopping allows them to give more robust flavor for your healthy homemade salsa too!

There are several methods for blistering:

Oven or broiler method: Place peppers in a hot oven or broiler set at 400º to 450ºF for 6 to 8 minutes. Turn peppers frequently until skin blisters evenly on all sides.

Range top method: Place peppers on wire mesh over a hot electric or gas burner. Turn peppers frequently until skin blisters evenly on all sides.

After blistering skins, place peppers in a pan and cover with a damp cloth. This is to allow for steam to release slowly from the roasted peppers so that the skins are easier to be peeled off later. Let cool for several minutes, then slip off the skins and occasionally rinse with water.

Once peeling done, discard the seeds and chop the chilies.

Note: While handling hot peppers or chilies, do wear plastic or rubber gloves and do not touch your face or eyes. If you do not wear gloves, wash hands thoroughly with soap and water before touching your face or eyes.

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