Lemond Nutrition Articles

Summer Salsas Any Child Will Love

By Angela Lemond, RDN, CSP, LD // Jul 04, 2016

Guest post by Lindsay Phillips
Texas Woman's University Dietetic Intern 

When it comes to summer snacking, few things are more satisfying than a delicious salsa. I love all types and textures of salsa, be it chunky or smooth.  When it comes to heat, the hotter the better! With all the awesome variations of salsa, it is no wonder it has become one of the most popular dips served at backyard BBQs, Super Bowl parties, reunions and graduation parties.

As someone who LOVES cooking with fresh ingredients, I believe store-bought salsa should remain on the shelf! Using simple ingredients (some which might already be in your refrigerator), a sharp knife, or food chopper, you’ll be able to make delicious salsa in just a few minutes!

Basic salsa is simply chopped tomatoes, chilies, onions, and cilantro, flavored with salt and lime juice.  But, the versatility of salsa is what makes it such a great dip! Here are a few tips for making extraordinary salsas:

1. Tomatoes do NOT have to be part of your recipe – play around with fruits that are in season like mangoes, melons, berries, pineapple, and peaches.

2. Use a mixture of herbs – mint, oregano, and basil can add a nice fresh flavor to fruits and vegetables

3. Play with different textures for your salsa; shred, mince, chop and even puree ingredients to give your salsa a layer of different textures.

4. Salsa does not have to leave you spouting flames.  Sweet and tangy salsas can be the perfect complement to grilled chicken or fish, and are kid friendly!


Now, forget about those tortilla chips when serving your salsa.  There are a variety of ways to serve this beautiful dish.  Some of my favorite ways include serving it over fish, chicken, or simply mixing in with plain quinoa and my favorite salad greens.  Adding salsa is a quick and easy way to flavor your salads! You can also puree your favorite salsa to make a salad dressing or marinate.   

Here are three fun and unique recipes to help keep your meals scrumptious and colorful this summer!  Don’t forget to check out Pinterest for more recipes. 

Pineapple-Jicama Salsa

Ingredients:
2 T. red onion, chopped
2 T. lime juice, freshly squeezed
zest of lime
3 T. mint, finely chopped
1 T ginger, freshly grated
1/4 tsp. sea salt

Strawberry & Cherry-Basil Salsa

Ingredients:
1 c. cherries (~10), pitted and chopped
2 c. strawberries, chopped
1/4 c. basil leaves, minced
4 tsp. Balsamic vinegar


 

Zesty Watermelon Salsa

Ingredients:
1 T. lime juice, freshly squeezed
1 T. juice from watermelon
2 c. watermelon, diced
1 c. diced cucumber (peeled)
¼ c. green onions, sliced
2 T. fresh cilantro, minced
2 tsp. jalapeno, minced (remove seeds for less heat)
2 tsp honey

 

Lindsay Phillips, TWU Dietetic InternLindsay Phillips is a graduate student and dietetic intern at Texas Woman’s University.  She earned her Bachelor’s degree in Nutrition with an emphasis in Dietetics from TWU.  She has been a Graduate Assistant for the past two years assisting with Medical Nutrition Therapy, Bionutrition, and Culture & Food.  She moved to Texas from her home state of South Dakota in December 2009.  She has a passion for cooking and teaching others how to prepare healthy home cooked meals.  She currently resides in Dallas working as a Personal Chef.     



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