Blueberry Salsa: Superfoods don’t have to be complicated

By Kay MacInnis

Including a superfood does not need to be complicated.

Superfoods are those that are concentrated sources of antioxidants, which reduce the risk of certain diseases. There are even some studies that show there may be a connection between promoting memory and cognitive health associated with aging.

Including berries once a day into daily eating patterns can be most helpful, especially when the berries are so abundant in our local markets. And so colorful! What a beautiful way to “eat the rainbow.”

This is a great recipe to have with pita chips as an appetizer or to use as part of your meal with grilled chicken or fish.

Blueberry Salsa

Ingredients:

• 2 cups chopped fresh blueberries
• 1 cup whole fresh blueberries
• 1/4 cup fresh lemon juice
• 3 tablespoons chopped fresh cilantro
• 2 seeded and minced jalapeño peppers
• 1/3 cup diced red bell pepper
• 1/4 teaspoon kosher salt

Preparation:

• Coarsely chop 2 cups fresh blueberries.
• Stir together chopped fresh blueberries, 1 cup whole blueberries, 1/4 cup fresh lemon juice, 3 tablespoons chopped fresh cilantro, 2 seeded and minced jalapeño peppers, 1/3 cup diced red bell pepper, 1/4 cup chopped onion, and 1/2 teaspoon kosher salt in a large bowl.
• Cover and chill until ready to serve.

Nutrition Information per 2 tablespoons: 19.5 Calories, .12 gram fat, .25 gram protein, 5 grams carbohydrate, 31.8 mg. sodium.

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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.