Spice It Up: Salsa 101

salsa cover

Today is my very first blog as a registered dietitian nutritionist (RDN), hooray!!!  I can’t even begin to tell you how excited/relieved/proud I am to say that.

As an official RDN (last time, sorry), one of my favorite foods to promote is SALSA.  This may sound a little weird seeing as it’s technically a condiment, but let me give you a couple reasons why you shouldn’t overlook this sauce too quickly.

  1. Most salsas only have about 10-30 kcals per serving
  2. Salsa is a fabulous way to add spicy, sweet, magical flavor to foods that you may otherwise consider bland (e.g. veggies)
  3. Guess what salsa is made out of?  Tomatoes, spicy peppers, pineapple, mango, onions, cilantro, etc.  AKA: Fruits and Veggies! I’m talking nutrition and health benefits galore!

A few weeks ago in St. Lucia, we had a day where the rain just wouldn’t quit.  Apart from spending the morning trying to find the perfect cup of coffee (which took much longer than you might expect) and the afternoon watching some mud racing on the beach, we did a little grocery shopping and cooked our version of a Caribbean meal.  One of the first things on the menu was this salsa.  Since we were traveling, we were short on supplies (and a working oven), so we used store bought plantain chips instead of wontons and made a couple modifications to the salsa: poblano peppers instead of jalapenos, and a splash of cherry juice instead of apple juice concentrate.

salsa 2{I was pretty impressed with what we ended up with}

salsa 1{obviously….}

salsa 3{he didn’t mind it so much either}

salsa 4{the finished product: blackened flounder, brown rice, steamed veggies, and jerry rigged garlic bread}

Anyways, back to salsa….

While I’m a sucker for homemade salsa, I realize that not everyone loves to spend hours chopping, so here are my favorite store bought salsas:

SPICY: Amy’s Hot Spicy Chipotle Salsa

MEDIUM: Arriba! Fire Roasted Mexican Red Salsa

MILD: Archer Farms Salsa Verde

STORE BOUGHT FRESH: Whole Foods Mango Salsa (in the produce section)

What are some of your favorite store bought or homemade salsas?

Leave a Comment