Chilean Fruit Salsa
Contributed by: NAPSA
by Elizabeth Pivonka, Ph.D., R.D., President, Produce for Better Health Foundation
(NAPSA) - Peaches, plums, nectarines make great fruit salsas-especially during the winter months when you are looking for ways to brighten your meals. Chilean Fruit Salsa made with sweet, juicy colorful fruits from Chile is delicious served as an appetizer with homemade tortilla chips, toasted pita triangles or thinly sliced baguettes. As a meat and seafood accompaniment, this versatile fruit salsa adds color, texture and flavor. It is really wonderful with salmon. Simply broil or saute chicken breasts, fish or shrimp and serve salsa spooned over the top or on the side. What makes this salsa recipe so wonderful is you can choose which fruit or combination of fruits you like best.
Eating a variety of fruits and vegetables with lots of different colors, is the best way to ensure you are getting a wide range of vitamins, minerals, fiber and phytonutrients that may help prevent coronary artery disease and certain cancers and protect against the effects of aging. Including 5 or more servings of fruits and vegetables in your diet every day, helps your body stay healthy, energized and at a healthy weight. According to research conducted by USDA's Economic Research Service, people who eat more servings of fruit each day have healthier body weights.
Over 16 million cases of Chilean peaches, plums and nectarines will come by sea to American supermarkets December through March, creating an abundance of outstanding fresh summer fruits to choose from during North America's winter months. Toss nectarines into the blender with low-fat vanilla yogurt and a squeeze of honey. Add diced peaches, plums, kiwifruit and nectarines to pasta salad and drizzle with a little oil and raspberry vinegar. Bake a fruit cobbler or crisp and serve warm with vanilla frozen yogurt; it's the perfect dessert for a cold night!
When buying peaches, nectarines and plums choose fruits that give slightly to palm pressure. Look for nectarines with yellow color and no hint of green on the skin. Ripe fruit should be eaten right away or stored in the refrigerator for up to one week. To keep cut fruits from browning, dip cut or sliced fruit into a mixture of 1 tablespoon lemon juice and 1 cup water. To pit clingstone fruit, slice toward the pit and cut away in wedges. To pit semi-freestone fruit, cut along the seam, twist neatly in half, and cut away the pit from one side using a knife.
- 2 cups diced nectarines, peaches, plums, kiwifruit, or any combination
- 2 tablespoons chopped cilantro
- 1/2 ripe avocado, diced
- 1/2 cup chopped red onion
- 1/2 jalapeno pepper, seeded and finely chopped
- Juice of one lime
- Pepper to taste
- Salt, optional
Combine all ingredients in a small bowl. Serve over grilled salmon.
Serving Size: Makes approximately 3 cups - 4 Servings
Nutritional Information: Per Serving: calories: 102, total fat: 3.8, saturated fat: 0.7g, % calories from fat: 31%, protein: 2g, carbohydrates: 18g, cholesterol: 0mg, dietary fiber: 4g, sodium: 4mg.