Recipes

4 large tomatoes (homegrown are best)

¼ cup onion

1 jalapeno pepper (to taste for desired heat)

2 tablespoons fresh cilantro, finely chopped

2 cloves or 1 teaspoon garlic, minced

½ teaspoon ground cumin

½ small green pepper

¼ teaspoon red pepper flakes

Dice all vegetables. If you like it hot, leave a few seeds in the jalapeno. Combine in a bowl, sprinkle with cumin and red pepper and mix together.

Nutrition Facts: Servings: 10; serving size, ½ cup; calories, 35; total fat, 0 gram; saturated fat, 0 grams; cholesterol, 0 grams; sodium, 8 milligrams; potassium, 360 milligrams; carbohydrates, 8 grams; fiber, 2 grams; protein, 1.5 grams.

Cantaloupe Salsa

4 cups cantaloupe, diced

1 large cucumber, peeled and chopped

1 large jalapeno pepper, seeded and chopped

1 large red bell pepper, seeded and chopped

2 tablespoons fresh squeezed lime juice (1 large lime)

1 teaspoon of lime zest (grated lime rind)

1 teaspoon of minced garlic (2 cloves)

¼ teaspoon salt

1 tablespoon extra-virgin olive oil

½ cup cilantro, finely chopped

Place all ingredients in a large bowl. Toss to mix. Great served with chips, grilled chicken or grilled fish.

Nutrition Facts: Servings: 10, serving size, ½ cup; calories, 45; total fat, 2 grams; saturated fat, 0 grams; cholesterol, 0 milligrams; sodium, 70 milligrams; potassium, 250 milligrams; carbohydrate, 7 grams; fiber, 1 gram; protein, 1 gram.

Peach Salsa

1 cup fresh peeled peaches (about 2 peaches), diced

¼ cup red onion, chopped

1 teaspoon minced garlic (2 cloves)

1 jalapeno pepper, seeded and finely chopped

⅓ cup fresh cilantro, finely chopped

1 tablespoon fresh lime juice

Place all diced and chopped ingredients in a bowl. Add lime juice and stir. Enjoy with whole-grain chips, grilled chicken or grilled fish.

Nutrition Facts: Servings: 3; serving size, ⅓ cup; calories, 30; total fat, 0 grams; saturated fat, 0 grams; cholesterol, 0 milligrams; sodium, 3 grams; potassium, 270 milligrams; carbohydrates, 7 grams; fiber, 1 gram; protein, 1 gram.

Watermelon Salsa

4 cups seedless watermelon, cubed

1 cup peeled nectarine (1 large), cubed

¼ cup red onion, chopped

1 jalapeno pepper, seeded and finely chopped

⅛ teaspoon salt

¼ cup fresh cilantro, finely chopped

Place all ingredients in bowl and mix. Serve with whole-grain chips or grilled fish or grilled chicken. Serve inside a watermelon rind bowl.

Nutrition Facts: Servings: 8; serving size, ½ cup; calories, 35; total fat, 0 grams; saturated fat, 0 grams; cholesterol, 0 milligrams; sodium, 35 milligrams; potassium, 140 milligrams; carbohydrates, 9 grams; fiber, 1 gram; protein, 1 gram.

Blueberry Lime Salsa

1 cup fresh blueberries, rinsed

5 medium strawberries, stems removed

¼ cup red onion, diced

1 teaspoon lime zest

2½ tablespoons fresh lime juice

⅓ cup fresh cilantro leaves

½ avocado, chopped

Combine blueberries, strawberries, onion, lime zest, juice and cilantro in a food processor or blender. Pulse until you have the consistency you like.  Scrape salsa into a bowl and fold in chopped avocado. Serve with whole-grain tortilla chips, grilled chicken or grilled salmon.

Nutrition Facts: Servings: 8; serving size, ¼ cup; calories, 30; total fat, 1 gram; saturated fat, 0 grams; cholesterol, 0 milligrams; sodium, 20 milligrams; potassium, 100 milligrams; carbohydrates, 5 grams; fiber, 1 gram; protein, 1 grams.