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Salsa Makes a Healthy Condiment Substitute [Recipe]

Posted by Marla Richards, MS, RD, LD on April 28, 2015
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Condiments are a favorite among many people in the world. Whether it’s ketchup, BBQ sauce, or ranch dressing, everyone enjoys a good dip for their food.

The problem is that most salad dressings, dipping sauce, and spreads contain a lot of calories. If it’s not "low-fat," it more than likely contains a high amount of sugar, but if it’s "sugar-free," it probably reels in the fat calories.

What if there was a healthy alternative that actually met the criteria of low-fat and low-sugar and was actually pretty tasty? Fortunately, there is and that hidden secret is salsa!

Salsa certainly doesn’t get the hype that it deserves! It’s usually thought of when one is in the mood for chips, but salsa pairs well with many other foods. It’s actually quite tasty when combined with many dishes!

What foods pair well with salsa?

Foods that tend to require a condiment of some sort, but are delicious when paired with salsa include (and are not limited to) the following: salads, baked potatoes, beans, rice, sandwiches, wraps, and burgers.

There are other food items that do not require a dipping sauce, dressing, or spread, but are very tasty with salsa. These foods include the following: chicken, fish, lettuce wraps, burritos, and tacos!

Salsa is not only paired great with tortilla chips, but I have found that it is quite tasty to dip reduced fat wheat thins in as well. You never know unless you try!

How to Make a Great Salsa

The beauty of salsa is that it can be any flavor you wish it to be, not to mention the ingredients required to make salsa fall under one of the most healthy food groups – vegetables. 

I have a salsa recipe that works perfectly with all of the above, along with being the perfect combination of not too spicy and not too weak. 

You have the power to control the flavor of your salsa, but if you need a jump start, use the following recipe:

Marla's 5 Minute Blender Salsa Recipe

Salsa Makes a Healthy Condiment Substitute [Recipe] | Marla Richards, MS, RD, LD | Improving Health blog

Yields: 4 cups salsa

Ingredients

  • 4-5 medium size tomatoes, chopped
  • ¼ jar Jalapenos (If you like spicy you can add more!)
  • ½ medium onion, chopped
  • 1 handful fresh cilantro (Can use more if you like the flavor)

Directions

  1. Place all ingredients in a blender and mix well.
  2. Pour into a bowl and let chill in fridge for 1 hour before serving.
  3. Depending on flavor preference, you may add a few seasonings of your choice if you so desire!
  4. Enjoy!
Marla Richards, MS, RD, LD

About The Author

Marla Richards, MS, RD, LD

Marla has a longstanding passion in wellness and healthy living. After graduating from the University of Central Arkansas and completing the dietetic internship in 2011, she embarked on her professional career in wellness, working for an integrated health and wellness facility in Northwest Arkansas.

Post Topics Healthy Eating, Healthy Recipes