Nutrition
By Nancy Adler
Salsa is a popular staple in many countries and diets. Salsa provides a punch to flavor up even our least favorite foods. It’s delicious and provides essential nutrients our body craves.
Salsa can be healthy or unhealthy depending on how we choose to incorporate it into our diet. Salsa is filled with fiber and gives us that full feeling after we eat which helps us not to overeat without triggering insulin spikes. The best part is that 2 tablespoons of salsa contain only 10 calories! There is little risk of eating too much salsa and overloading on calories. Salsa is also loaded with Vitamin C, which is essential for a strong immune system and preventing heart disease. Salsa is also a great way to provide potassium, which is deficient in the American diet and is essential to regulating mineral balance and blood pressure. Another benefit is that salsa contains tomatoes, which are 95% water and help prevent dehydration.
Don’t forget to take into consideration what you are using as a partner to the salsa. Try using veggies or topping scrambled eggs with it rather than using chips and crackers.
Please enjoy my heart-healthy salsa recipe in my cookbook “Nancy’s Recipes for Life,” available at my Linwood office Location or Capellas oils and vinegar store in Ocean City.
Mexican Salsa
Ingredients:
- 3 large tomatoes (organic if available)
- 1 diced onion
- 1/4 bunch of cilantro
- Half of a lemon
- 1/2 tsp minced garlic
- 1 tsp. salt
- 2 jalapeños or more if you prefer hotter
- 1/2 of a cucumber peeled and diced
- 1 avocado peeled and diced
Directions:
Wash the tomatoes and cilantro. Place the whole tomatoes in a frying pan or skillet on medium-high heat. Toast tomatoes until the outside skin begins to break and split apart. Remove from heat and allow to cool. Dice tomatoes, onions, chop cilantro, jalapeños, avocado, and cucumber. Put ingredients in a bowl. Add salt, garlic, and the juice of half a lemon. Mix up and serve.
Nutritional info per serving:
- Serves 8
- Calories: 22.5
- Total fat: 0.3 grams
- Carbs: 5.9 grams
- Dietary Fiber: 1.6 grams
- Protein: 0.9 grams
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900
Nancy is the Recipient of the Best of The Press 2020 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
