Summer Salsas by Lisa Johnson, RD.

Here we are at the official start of summer! The next three months produce a glorious array of seasonal fruits, vegetables and herbs. To see what is in season, click here or visit: http://www.fruitsandveggiesmorematters.org/whats-in-season-summer.

One of my favorite ways to incorporate these wonderful foods during the summer months is to turn cool and refreshing fruits into salsas. When the heat is on, most of us enjoy lighter fare. Therefore, fruit salsas make the perfect “carb choice” for a summer meal. Whether you use them to top a salad or dress a meat or fish from the grill, they will add the perfect colors and spices to make an ordinary meal extraordinary. And, they add just the right amount of carbohydrate to satisfy without leaving you feeling heavy and sluggish after your meal. They even make a great breakfast, lunch or snack over cottage cheese.

Get creative! Any of these spring and summer foods work well. Remember, the key word for this food group is “rainbow.” The many colors offer many different health benefits so enjoy experimenting with them all as you find them peaking throughout the season.

  • Avocado
  • Mango
  • Pineapple
  • Cantaloupe
  • Watermelon
  • Honeydew
  • Nectarine and Plums
  • Tomatoes and cucumbers
  • Cherries and Berries
  • Others

Simply grab one or a few and add…

  • Cilantro, mint, or basil, chopped
  • Lime juice, freshly squeezed
  • Jalapeno’s, seeded and diced
  • Garlic, red onions or shallots, minced
  • Cumin or other spices
  • A pinch of salt and sugar is desired

Voila! You have a fruit salsa! They look good, they taste good and they are good for you, too. Fruit salsas are part of a healthy antioxidant rich diet that prevents cancer, lowers blood pressure and cholesterol, and helps to prevent or manage diabetes.

Here are a few recipes to get you started. But, please, be creative! Trust me; your next cookout guests will be very impressed!

Watermelon Salsa Recipe 

Mango Avocado Salsa Recipe

 

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