Salsa y Salsa Dos. Yale Public Library

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1 Salsa y Salsa Dos Yale Public Library Taught by: Dea Rash & Trinity Brown OSU Extension Educators, FCS/4-H, Payne & Pawnee Counties Content & Recipes Provided by: Ranel Lasley, OSU Extension Educator, FCS/4-H, Caddo County Dr. Barbara Brown, OSU Extension Foods Specialist Salsa Dance Lesson Taught by: Diana Romano, Nutrition Specialist, OCES Community Nutrition Education Program 1

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3 TABLE OF CONTENTS RECIPE PAGE MyPlate Nutrition Information 4 Garden Salsa 13 Roasted Corn and Avocado Salsa 14 Pineapple-Kiwi Salsa 14 Roasted Tomatillo Salsa 15 Green Tomato Salsa 15 Pico de Gallo 16 Pineapple Salsa I 16 Cherry Salsa 16 Summer Strawberry Salsa 17 Mango-Peach Salsa 17 Mango and Corn Salsa 17 Cantaloupe and Lime Salsa 18 Cha Cha Cha Salsa (Apple) 18 Apricot Salsa 18 Tomato Salsa 19 Cranberry Salsa 19 Fruit Salsa with Cinnamon Chips 19 Black Bean and Corn Salsa 20 Farmer s Market Salsa 20 Fresh Berry Salsa 20 Tropical Fruit Salsa 21 Mango and Black Bean Salsa 21 Pineapple Salsa II 21 Cool Cucumber Tomato Salsa 22 Tropical Salsa 22 Maribel s Hot Salsa 22 Tex-Mex Cranberry Salsa 23 Watermelon Salsa 23 Raspberry Chipotle Salsa 23 3

4 NUTRITION: Eating a variety of healthy foods each day is important for staying healthy and feeling good. MyPlate is a reminder to find your healthy eating style and build it throughout your lifetime. Everything you eat and drink matters. The right mix can help you be healthier now and in the future. This means: Focus on variety, amount, and nutrition. Choose foods and beverages with less saturated fat, sodium, and added sugars. Start with small changes to build healthier eating styles. Support healthy eating for everyone. Eating healthy is a journey shaped by many factors, including our stage of life, situations, preferences, access to food, culture, traditions, and the personal decisions we make over time. All your food and beverage choices count. MyPlate offers ideas and tips to help you create a healthier eating style that meets your individual needs and improves your health. Build a Healthy Eating Style All food and beverage choices matter focus on variety, amount, and nutrition. Focus on making healthy food and beverage choices from all five food groups including fruits, vegetables, grains, protein foods, and dairy to get the nutrients you need. Eat the right amount of calories for you based on your age, sex, height, weight, and physical activity level. Building a healthier eating style can help you avoid overweight and obesity and reduce your risk of diseases such as heart disease, diabetes, and cancer. Choose an eating style low in saturated fat, sodium, and added sugars. Use Nutrition Facts labels and ingredient lists to find amounts of saturated fat, sodium, and added sugars in the foods and beverages you choose. Look for food and drink choices that are lower in saturated fat, sodium, and added sugar. Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and prevent overweight and obesity. Most of us eat too many foods that are high in saturated fat and added sugar. Eating foods with less sodium can reduce your risk of high blood pressure. 4

5 Make small changes to create a healthier eating style. Think of each change as a personal win on your path to living healthier. Each MyWin is a change you make to build your healthy eating style. Find little victories that fit into your lifestyle and celebrate as a MyWin! Start with a few of these small changes. o Make half your plate fruits and vegetables. Focus on whole fruits. Vary your veggies. o Make half your grains whole grains. o Move to low-fat and fat-free dairy. o Vary your protein routine. o Eat and drink the right amount for you. Support healthy eating for everyone. Create settings where healthy choices are available and affordable to you and others in your community. Professionals, policymakers, partners, industry, families, and individuals can help others in their journey to make healthy eating a part of their lives. The importance of fruits and vegetables Eating fruits vegetables provides health benefits people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body. Nutrients Most fruits and vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.) Fruits and vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans, bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. Dietary fiber from fruits and vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. 5

6 Fiber-containing foods such as fruits and vegetables help provide a feeling of fullness with fewer calories. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption. Health benefits Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. Eating foods such as fruits and vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake. How many vegetables to eat? The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Recommended total daily amounts and recommended weekly amounts from each vegetable subgroup are shown in the two tables below. 6

7 DAILY VEGETABLE TABLE DAILY RECOMMENDATION* Children 2-3 years old 4-8 years old 1 cup Girls 9-13 years old years old 2 ½ cups Boys 9-13 years old years old 2 ½ cups 3 cups Women years old years old 51+ years old 2 ½ cups 2 ½ cups Men years old years old 51+ years old 3 cups 3 cups 2 ½ cups *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. 7

8 WEEKLY VEGETABLE SUBGROUP TABLE DARK GREEN VEGET- ABLES RED AND ORANGE VEGETABLES BEANS AND PEAS STARCHY VEGET- ABLES OTHER VEGETABLES AMOUNT PER WEEK Girls 9-13 yrs. old yrs. old 4 cups 5 ½ cups 1 cup 4 cups 5 cups 3 ½ cups 4 cups Boys 9-13 yrs. old yrs. old 5 ½ cups 6 cups 5 cups 6 cups 4 cups 5 cups Women yrs. old yrs. old 51+ yrs. old 5 ½ cups 5 ½ cups 4 cups 1 cup 5 cups 5 cups 4 cups 4 cups 4 cups 3 ½ cups Men yrs. old yrs. old 51+ yrs. old 6 cups 6 cups 5 ½ cups 6 cups 6 cups 5 cups 5 cups 5 cups 4 cups 8

9 How many fruits to eat? The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the table below. DAILY FRUIT TABLE DAILY RECOMMENDATION* Children 2-3 years old 4-8 years old 1 cup 1 to Girls 9-13 years old years old Boys 9-13 years old years old Women years old years old 51+ years old Men years old years old 51+ years old *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. 9

10 What counts as a cup of fruit? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. This table below shows specific amounts that count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake. CUP OF FRUIT TABLE AMOUNT THAT COUNTS AS 1 CUP OF FRUIT OTHER AMOUNTS (COUNT AS 1/2 CUP OF FRUIT UNLESS NOTED) Apple ½ large (3 ¼" diameter) 1 small (2 ¼" diameter) 1 cup, sliced or chopped, raw or cooked ½ cup, sliced or chopped, raw or cooked Applesauce 1 cup 1 snack container (4oz) Banana 1 cup, sliced 1 large (8" to 9" long) 1 small (less than 6" long) Cantaloupe 1 cup, diced or melon balls 1 medium wedge (1/8 of a med. melon) Grapes 1 cup, whole or cut-up 32 seedless grapes 16 seedless grapes Grapefruit 1 medium (4" diameter) 1 cup, sections ½ medium (4" diameter) Mixed fruit (fruit cocktail) 1 cup, diced or sliced, raw or canned, drained 1 snack container (4 oz.) drained = 3/8 cup Orange 1 large (3 1/16" diameter) 1 cup, sections 1 small (2 3/8" diameter) Peach 1 large (2 ¾" diameter) 1 cup, sliced or diced, raw, cooked, or canned, drained 2 halves, canned 1 small (2" diameter) 1 snack container (4 oz.) drained = 3/8 cup 10

11 CUP OF FRUIT TABLE AMOUNT THAT COUNTS AS 1 CUP OF FRUIT OTHER AMOUNTS (COUNT AS 1/2 CUP OF FRUIT UNLESS NOTED) Pear 1 medium pear (2 ½ per lb) 1 cup, sliced or diced, raw cooked, or canned, drained 1 snack container (4 oz.) drained = 3/8 cup Pineapple 1 cup, chunks, sliced or crushed, raw, cooked or canned, drained 1 snack container (4 oz.) drained = 3/8 cup Plum 1 cup, sliced raw or cooked 3 medium or 2 large plums 1 large plum Strawberries About 8 large berries 1 cup, whole, halved, or sliced, fresh or frozen ½ cup whole, halved, or sliced Watermelon 1 small (1" thick) 1 cup, diced or balls 6 melon balls Dried fruit (raisins, prunes, apricots, etc.) ½ cup dried fruit ¼ cup dried fruit or 1 small box raisins (1 ½ oz.) 100% fruit juice (orange, apple, grape, grapefruit, etc.) 1 cup ½ cup 11

12 Physical Activity Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous intensity. Moderate physical activities include: Walking briskly (about 3½ miles per hour) Bicycling (less than 10 miles per hour) General gardening (raking, trimming shrubs) Dancing Golf (walking and carrying clubs) Water aerobics Canoeing Tennis (doubles) Vigorous physical activities include: Running/jogging (5 miles per hour) Walking very fast (4½ miles per hour) Bicycling (more than 10 miles per hour) Heavy yard work, such as chopping wood Swimming (freestyle laps) Aerobics Basketball (competitive) Tennis (singles) You can choose moderate or vigorous intensity activities, or a mix of both each week. Activities can be considered vigorous, moderate, or light in intensity. This depends on the extent to which they make you breathe harder and your heart beat faster. Only moderate and vigorous intensity activities count toward meeting your physical activity needs. With vigorous activities, you get similar health benefits in half the time it takes you with moderate ones. You can replace some or all of your moderate activity with vigorous activity. Although you are moving, light intensity activities do not increase your heart rate, so you should not count these towards meeting the physical activity recommendations. These activities include walking at a casual pace, such as while grocery shopping, and doing light household chores. 12

13 Salsa, Spanish for sauce, is made from various chopped ingredients and may be fresh or cooked. It is commonly made from tomatoes, chilies and onions. Get your taste buds ready for some new sensations including fruit salsas. Savvy? Savvy, well informed and perceptive; to understand; comprehend; comes from the French verbs 'savoir faire', which means the 'know how'. Salsa Cruda [SAHL-sah] [CREW-duh] simply means uncooked, fresh salsa. Traditional salsas are a spicy sauce made with tomatoes, onions, peppers and seasonings. But today, many combinations of fruits and vegetables are used as a base for salsas. Fruit salsas add a burst of flavor and complement so many foods. Fruits provide great flavor and fructose, the natural sugar in fruit that adds sweetness. Besides adding nutrients, salsas are a great way to add flavor and color to the simplest menu. Generally, salsas are low in calories and fat. A couple of exceptions are avocados and olives, but these do contain monounsaturated fat. Salsas are easy to prepare, and ingredients can range from common to exotic. Garden Salsa 2 c. mixed chopped seasonal fresh vegetables, such as squash, broccoli, cauliflower, zucchini, red onion, tomato, and carrots 1/4 c. white wine vinegar 1/2 c. olive oil 2 limes, juiced 1 T. chopped fresh cilantro leaves 1 T. chili powder 1 t. salt 1/2 t. black pepper Mix all ingredients in a medium mixing bowl until well combined. Allow 30 minutes for flavors to develop before serving. Serve with chips. 13

14 Roasted Corn and Avocado Salsa 4 ears corn, husks and corn silk discarded 3 T. extra-virgin olive oil Kosher salt and freshly ground black pepper 2 ripe Hass avocados, peeled, pitted, and cubed 1 lime, juiced 1 small red onion, finely chopped 1 red bell pepper, seeded and finely chopped 1 jalapeno pepper, seeded and finely minced 3 T. chopped fresh cilantro or basil, plus more for garnish 2 T. red wine vinegar 6 c. mixed salad greens or baby spinach If you are not sure about the heat of the recommended chilies, check them on the Chili Pepper Heat Scale. /chiliscale.htm Preheat an outdoor grill or grill pan to medium-high (you may also preheat the oven broiler.) Rub the corn with 2 tablespoons of the oil and season with salt and pepper. Put the corn directly on the grill grates (or put in a baking pan if using oven method) and cook until the kernels are slightly charred on all sides, turning every couple of minutes. Remove from the heat. Using a sharp knife, carefully cut the kernels off of the cobs and put in a mixing bowl. Add the avocado, lime juice, onions, bell peppers, jalapeno, cilantro, vinegar, and remaining 1 tablespoon of oil. Season with salt and pepper. Pineapple-Kiwi Salsa 1 c. diced pineapple (fresh or canned in juice) 1 c. peeled and diced kiwi (about 2 or 3 whole kiwi) 2 T. chopped fresh cilantro leaves 1 jalapeno, seeded and minced 1 T. fresh lime juice Salt and freshly ground black pepper In a medium bowl, combine the pineapple, kiwi, cilantro, jalapeno, and lime juice and toss to combine. Season with salt and pepper and set aside. This salsa is great served with pork. 14

15 ROASTED TOMATILLO SALSA 1 pound tomatillos, husked and rinsed 6 cloves garlic, unpeeled 1 small onion, cut into quarters 1 1/2 T. olive oil Salt and freshly ground black pepper 1 jalapeno, stemmed, seeded, and minced 1 lemon, juiced 1 lime, juiced The tomato and the tomatillo are native to Mexico. Preheat the oven to 400 degrees F. Place the tomatillos, garlic and onion on a baking sheet. Drizzle the vegetables with the olive oil. Season with salt and pepper. Roast the vegetables in the oven until browned and softened, about 15 to 20 minutes. Remove the vegetables from the oven and place the tomatillos and onion in a food processor. Squeeze the garlic cloves out of their peels into the food processor. Add the jalapeno, juice of 1 lemon and lime to the vegetables. Pulse until the mixture is fully incorporated but not pureed. Season the salsa with salt and pepper, to taste, and set aside. Green Tomato Salsa Servings:8 Another great use for fall green tomatoes. This recipe for Green Tomato Salsa can be made to be smooth or a coarse salsa fresca style. Serve the smoother style salsa with fresh or purchased tortilla chips. The salsa fresca (chunky) salsa is a nice condiment with meats or to serve over tacos. 6 green tomatoes, coarsely chopped 1 jalapeño, large, seeded and finely chopped 1 garlic clove, minced 4 green onions, finely chopped 1 1/2 T. olive oil 2 T. fresh lime juice 1 t. kosher or Maldon salt 1/4 c. white onion, finely chopped For A Chunky Blended Salsa Combine all ingredients in a blender or food processor and blend until coarse chopped and blended. Salsa Fresca Combine all ingredients in a bowl and stir well. Allow the salsa to sit at least 1-2 hours to allow the flavors to blend. 15

16 Pico de Gallo Make 3 cups 1 1/2 pounds plum tomatoes, seeded, chopped 3/4 c. chopped onion 1/2 c. chopped fresh cilantro 3 T. fresh lime juice 3 T. minced seeded serrano or jalapeno chilies (about 2 medium) 1 t. sugar 2 garlic cloves, minced Add all ingredients in a medium bowl. Cover and refrigerate for at least 30 minutes prior to serving. This allows time for the flavors to blend. Pineapple Salsa I 1 whole pineapple, peeled and diced 1 avocado, halved, pitted, and flesh diced 1/4 c. minced red onion 1/4 c. minced fresh cilantro leaves 1 T fresh lime juice 1/4 t. salt In a medium bowl, combine pineapple, avocado, onion, cilantro, lime juice and salt. Cover, and refrigerate for 1 hour. Yield: Cherry Salsa 4 cups cherries, stemmed, pitted, and chopped 8 green onions, chopped 1 c. chopped fresh cilantro leaves 1/4 c. lemon juice 1 jalapeno pepper, chopped 1 clove garlic, chopped Mix all ingredients in a medium mixing bowl until well combined. Serve with your favorite chips. Serranos are normally quite hot, so add according to your tolerance level. 16

17 Summer Strawberry Salsa Makes 4 servings 2 c. diced strawberries ½ c. chopped purple onion ½ c. chopped fresh cilantro 1 jalapeno chili, finely chopped ¼ c. finely chopped fresh mint 2 T. olive oil ¼ c. white balsamic vinegar Combine all ingredients. Cover and refrigerate at least 30 minutes before serving. Each serving equals about: ½ cup fruit and 1 teaspoon oil. Cost per serving: 48 cents. Serving suggestions: This salsa is wonderful with roasted Cornish hen and baked turkey or with chips. Mango-Peach Salsa 8 ounces frozen peach slices, diced small 8 ounces frozen mango chunks, diced small 1 jalapeno, finely chopped 1/4 teaspoon salt 1/4 cup chopped fresh cilantro leaves 1 lime, juiced Mix until well combined. Mango and Corn Salsa Makes 4 servings 2 medium mangoes, peeled and diced 1 cup whole-kernel canned corn, drained 1 cup diced red pepper ½ cup purple onion ¼ cup chopped fresh cilantro 2 tablespoons fresh lime juice 1 tablespoon olive oil ¼ cup seasoned rice vinegar ¼ teaspoon salt Select mangoes that yield to pressure. They can be stored at room temperature to ripen. Combine all ingredients. Cover and refrigerate for 30 minutes before serving. Each serving equals about: ½ cup fruit, ¼ cup vegetable and ¾ teaspoon oil. Cost per serving: 55 cents. Serving suggestions: This salsa complements most any red meat or can be served with chips. 17

18 Cantaloupe and Lime Salsa Makes 4 servings 2 c. diced cantaloupe ½ c. purple onion 2 t. canned chopped green chilies, drained ¼ c. chopped fresh cilantro 2 T fresh lime juice ½ t. pepper 1 T sugar Combine all ingredients. Cover and refrigerate for 30 minutes before serving. Each serving equals about: ½ cup fruit and about 15 discretionary calories. Cost per serving: 58 cents. Serving Suggestions: The citrus and sweet flavor of this salsa nicely complements fish and seafood. Cha Cha Cha Salsa (Apple) Makes about 3 medium Red Delicious apples, cored and chopped 2 (4-ounce) cans diced Green Chilies 1/2 c. raisins 1/2 c. thinly sliced green onions 1/3 c. cider vinegar 3 T. brown sugar 1/4 t. ground cumin (optional) Combine apples, chilies, raisins, onions, vinegar, sugar and cumin in medium bowl. Cover and chill at least 1 hour. Serve with grilled chicken or pork, or on baked tortilla chips. Apricot Salsa 1 c. Dried Apricots, diced 2 lg. Tomatoes, seeded and chopped ½ c. Sweet or Red Onion, chopped ½ c. Fresh Cilantro, minced 2 Jalapeno Peppers, seeded and finely chopped 2 T. Lime Juice ½ t. Salt Dice the apricots into ¼ inch pieces using kitchen shears. Combine all ingredients in small bowl; refrigerate 2 hours. Serve with tortilla chips or grilled chicken or port. The heat can be turned up by adding more jalapeno peppers. 18

19 Tomato Salsa 15 oz. can diced tomatoes, drained, liquid reserved ½ medium yellow onion, finely chopped 1 green bell pepper, finely chopped 1 clove garlic, minced 2 T. cilantro, chopped ½ t. cumin Add jalapeño pepper to increase the heat. Juice of ½ lime Mix together. Add some reserved tomato liquid to thin if desired. Cover and refrigerate 30 minutes to 24 hours to allow flavors to blend. Serve with low-fat chips or vegetable sticks. You can increase or decrease the amount of any ingredient to adjust the flavor to your liking. Cranberry Salsa 1½c. cranberries, chopped 2 green onions, chopped 1 small jalapeno pepper, seeded and minced 1/4 cup sugar 2T. fresh cilantro, minced 1t. ginger 1T. lemon juice 1 (8 oz.) pkg. fat free cream cheese Low-fat Ritz crackers or Melba Toast Combine first 7 ingredients, cover and refrigerate 4 hours. To serve, spread crackers with 1 teaspoon cream cheese and top with salsa mixture. Makes 42 appetizer servings. Nutrition information per 2 teaspoon serving of salsa. 7 calories;.0g. total fat; 1.3g. carbohydrate. Fruit Salsa with Cinnamon Chips Fruit Salsa: 1 pint fresh strawberries, chopped 1 large banana, chopped 1 red Delicious Apple, chopped 1 kiwifruit, peeled and chopped ¼ c. fresh lemon juice ¼ c. sugar ¼ t. ground nutmeg ½ t. ground cinnamon Yields: 4 servings For Cinnamon Chips: 4 (7 ½ inch) flour tortillas Vegetable Spray 2 T. Sugar ¾ t. Cinnamon To make salsa: Combine first 4 ingredients. Stir together lemon juice, ¼ cup sugar, nutmeg, and ½ teaspoon cinnamon; toss with fruit. Chill. To make Chips: Cut each tortilla into eighths. Arrange pieces on baking sheet. Lightly coat with cooking spray. Combine cinnamon, and sugar and sprinkle over chips. Bake at 350 for 6 to 8 minutes or until lightly browned. Serve with fruit salsa. 19

20 Black Bean and Corn Salsa 1 can black beans, rinsed and drained 2 c. fresh or frozen corn, thawed 5 plum tomatoes, chopped 1 lg. sweet red pepper, chopped 1 can (4 oz) chopped green chilies ¼ c. chopped red onion ¼ c. minced fresh cilantro 2 T. lime juice 2 garlic cloves, minced 1 t. sugar 1 t. salt ½ t. ground cumin 1 jar (16 oz) salsa Tortilla chips In a large bowl, combine the beans, corn, tomatoes, peppers, chilies, onion, cilantro, lime juice, garlic, sugar, salt and cumin. Stir in salsa until blended. Serve with chips. Farmers Market Salsa ½ c. frozen corn, thawed 15 oz. can black beans, drained & rinsed 1 cup diced fresh tomatoes ½ c. diced onion ½ c. diced green sweet bell pepper 2 T. lime juice 2 cloves finely chopped garlic ½ c. picante sauce Combine all ingredients in a large bowl and stir to mix. Cover and refrigerate for (2) hours or more to allow flavors to blend. Serve cold with lowfat baked tortilla chips. Also good with baked potatoes, fish or chicken. Makes 4 cups (8 1/2 c. servings) Source: Kansas State University Cooperative Extension Fresh Berry Salsa 1 pint fresh blueberries 1 pint fresh strawberries, chopped ¼ c. sugar 2 T. finely chopped onion 1 T. lemon juice ½ tsp. black pepper 2 drops hot pepper sauce ½ c. slivered or sliced almonds, toasted In a bowl, combine the first seven ingredients. Cover and refrigerate for one hour. Just before serving, stir in almonds. Serve with chicken, pork or fish or on top of a spinach salad. Makes 4 cups Source: Taste of Home Annual Recipes,

21 Tropical Fruit Salsa 1 ripe mango, peeled and diced 1 c. fresh pineapple, diced 1 c. honeydew melon, diced ½ c. red bell pepper, diced 1/3 c. rice wine vinegar 2 T. fresh cilantro, minced ½ tsp. crushed red pepper Combine all ingredients in a medium bowl. Stir to mix well. Refrigerate, covered, until chilled. Serve with tortilla chips. Makes 4 cups Source: Essence of Kansas, Taste Three, Kansas 4-H Foundation Mango and Black Bean Salsa 2 mangoes, peeled and chopped 15 oz. can black beans, drained & rinsed 2 green onions, sliced 2 T. serrano pepper, seeded & chopped ¼ c. fresh lime juice 2 T. olive oil 2 T. honey ¼ c. cilantro, chopped Salt & pepper to taste Combine all ingredients and refrigerate for at least 2 hours. This salsa is a great side dish for pork and fish. Source: Essence of Kansas, Taste Three, Kansas 4-H Foundation Pineapple Salsa II 8 oz. can juice-packed pineapple tidbits, drained (or use 1 c. fresh pineapple) ½ c. red bell pepper 2 T. minced green onion 1 T. cilantro 2 seeded, minced fresh jalapeno peppers (remove seeds to decrease heat) 1 tsp. grated lime zest Mix all ingredients together in bowl and refrigerate for at least 2 hours. This salsa is an excellent choice with grilled chicken or turkey. Makes 21

22 Cool Cucumber Tomato Salsa 2 c. seeded, diced plum tomatoes 1 peeled, seeded cucumber 1 T. minced red onion 1 T. fresh lemon juice 1 jalapeno pepper, diced (remove seeds to reduce heat) 2 T. minced cilantro ¼ tsp. salt Combine all ingredients. Cover and refrigerate several hours. Makes 2.5 cups Tropical Salsa 6 to 7 seeded, diced plum tomatoes ½ half-ripe papaya peeled, seeded and chunked 1 jalapeno pepper, seeded and finely minced (remove seeds to reduce heat) 1 minced green onions 3 T. chopped mint 2 T. lime juice ¼ tsp. salt Combine all ingredients. Cover and refrigerate several hours. Makes This salsa is especially good with grilled seafood Maribel s Hot Salsa 1 pound red tomatoes (or 16 oz. can whole tomatoes) 2 jalapeno peppers 6 sprigs cilantro 3 medium cloves garlic 1/3 tsp. oregano Salt to taste Cook tomatoes and jalapeno peppers together. Let cool slightly. Put all ingredients into a blender. Cover top with a towel to avoid being burned by hot mixture. Blend until vegetables are chopped fine. Serve immediately or refrigerate overnight for better flavor. Makes 2.5 cups Source: University of Arizona Cooperative Extension 22

23 Tex-Mex Cranberry Salsa 1 c. water 1 c. sugar 12 oz. pkg. fresh cranberries 1 tsp. dried cilantro ¼ tsp. ground cumin 1 green onion, sliced 1 tsp. lime juice 2 T. canned jalapeno peppers, chopped In a saucepan, bring water and sugar to a boil. Add cranberries. Return to boil. Gently boil cranberries for 10 minutes without stirring. Pour into a medium glass mixing bowl. Gently stir in the remaining ingredients. Place a piece of plastic wrap directly on salsa. Cool at room temperature and then refrigerate. This salsa is best served at room temperature. Serve as a condiment for cold turkey or ham sandwiches or as a garnish for pork, turkey or ham. It can also be served on top of a block of cream cheese along with crackers. Makes 2 to 3 cups Source: Essence of Kansas, Taste Three, Kansas 4-H Foundation Watermelon Salsa 3 c. finely diced seedless watermelon (about 2.25 pounds with the rind) 2 jalapeno peppers, seeded and minced (remove seeds to reduce heat) 1/3 c. chopped cilantro ¼ c. lime juice ¼ c. minced red onion ¼ tsp. salt, or to taste Place watermelon, jalapenos, cilantro, lime juice and onion in a medium bowl; stir well to combine. Season with salt. Serve at room temperature or chilled. Makes 4 cups Source: Eating Well Magazine, August/September 2005 Raspberry Chipotle Salsa (this salsa is great with cinnamon chips) 1 red onion cut into ¼ pieces () 1 bunch cilantro, chopped 11 oz. can mandarin oranges cut in halves or thirds (reserve juice) 1 bottle (15.75 oz.) roasted raspberry chipotle sauce 1/3 c. lime juice 1 c. fresh or frozen raspberries Tortilla chips for serving Place all ingredients in a mixing bowl. Add enough reserved mandarin orange juice to make it soupy. It is best to marinate for at least 2 hours. (Cinnamon chips recipe is on page 19) Source: Essence of Kansas, Taste Three, Kansas 4-H Foundation 23

24 . Oklahoma State University, in compliance with Title VI and VII of the Civil Rights Act of 1964, Executive Order as amended, and Title IX of the Education Amendments of 1972 (Higher Education Act), the Americans with Disabilities Act of 1990, and other federal and state laws and regulations, does not discriminate on the basis of race, color, national origin, genetic information, sex, age, sexual orientation, gender identity, religion, disability, or status as a veteran, in any of its policies, practices or procedures. This provision includes, but is not limited to admissions, employment, financial aid, and educational services. The Director of Equal Opportunity, 408 Whitehurst, OSU, Stillwater, OK ; Phone ; eeo@okstate.edu has been designated to handle inquiries regarding non-discrimination policies. Any person who believes that discriminatory practices have been engaged in based on gender may discuss his or her concerns and file informal or formal complaints of possible violations of Title IX with OSU s Title IX Coordinator