Watermelon Salsa

By Kay MacInnis

 

 

This is my new favorite recipe! It’s so easy, and great with baked tortilla chips as appetizer.

It can also be part of a quick, easy entree that looks as though you spent a lot of time and effort on the meal plan: Serve this salsa with fish, or with grilled chicken.

Watermelon is an excellent source of Vitamin A and is also rich in antioxidants. Antioxidants can offer a variety of health benefits. They may play a role in preventing a number of age-related diseases – and we can all do without those.

Foods that have lots of color are usually good sources of antioxidants, and should be included in your eating habits as often as possible. This watermelon salsa makes it easy to include them. Choose colorful, local and seasonal produce to help fill your plate with healthy options.

 

Ingredients:

3 cups finely diced seedless watermelon

2 jalapeno peppers, seeded and minced

1/3 cup chopped cilantro (about 1/2 bunch)

¼ cup lime juice

¼ cup minced red onion

¼ tsp. salt, or to taste

 

Preparation:

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 8 servings, ½ cup each.

 

Per serving: 26 Calories, 0 grams fat, 0 mg cholesterol, 7 grams carbohydrates, 1 gram protein, 1 gram fiber, 75 mg sodium, and 122 mg potassium

 

 

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes. The next class is June 2 at the downtown hospital.

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