“Salsa” is the Mexican and Spanish word for “sauce” and “cruda” means “uncooked.” Think of “salsa cruda” as a diced sweet/sour/spicy salad, and with summer upon us, creating colorful and easy raw salsas to accompany grilled meats, poultry, and fish are a great way to eat eye-healthy foods.

Each of these salsas is full of anti-oxidants (foods rich in vitamin A, C, and E), important for eye health, especially for people with cataracts and macular degeneration. Eating these ingredients fresh (not cooked) also guarantees the most nutrients from the food.

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Tomato and Orange Salsa



Course Side Dish
Servings 5 cups

Ingredients

  • 3 cups chopped ripe tomatoes
  • 1 small red onion, diced small
  • 1 large red onion, diced small
  • 1 large red or green jalapeño, seeded, diced small
  • 1/2 cup loosely packed chopped fresh cilantro leaves (or substitute Italian parsley)
  • 3 cloves garlic, finely chopped
  • 2 medium oranges, skin & pit removed, segmented and chopped
  • salt and freshly ground pepper to taste
  • 4 tbsp juice of about 2-3 fresh limes
  • 1 tbsp extra virgin olive oil

Instructions

  1. Combine the ingredients in a mixing bowl and mix well. Allow to sit for about 15 minutes before serving. Keep leftovers covered and chilled for up to one day.

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Peach Jicama Salsa

Course Side Dish, Snack
Servings 4 cups

Ingredients

  • 4 medium peaches or nectarines, pitted and chopped
  • 1 cup red bell pepper, roasted, peeled and chopped
  • 2 cups jicama, peeled, diced
  • 3 jalapeños, seeded and chopped
  • 6 tbsp lime juice, about 4-5 limes
  • 1 tsp Ancho chili powder, or to taste
  • 3 tbsp fresh mint, chopped

Instructions

  1. Combine the ingredients in a mixing bowl and mix well. Allow to sit for about 15 minutes before serving. Keep leftovers covered and chilled for up to one day.

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Honeydew & Blueberry Salsa


Course Side Dish, Snack
Cuisine Mexican
Servings 4 cups

Ingredients

  • 1 1/2 cups melon or honeydew, seeded, peeled, finely diced
  • 1 1/2 cups blueberries
  • 1/2 cup red onion, finely diced
  • 3 lime peels, finely grated
  • 4 tbsp lime juice (about 2-3 limes)
  • 2 tbsp extra virgin olive oil
  • 1-2 tsp Serrano chili, finely chopped
  • 1/2 cup cilantro or mixture of fresh mint and basil, finely chopped
  • salt and pepper to taste

Instructions

  1. Combine the ingredients in a mixing bowl and mix well. Allow to sit for about 15 minutes before serving. Keep leftovers covered and chilled for up to one day.

These salsas use fruits, acids, herbs, onions and chiles.  These recipes can easily be altered by the fruit, combinations of citrus (or a bit of vinegar), herb or mixture of herbs, and type of onion or chili.  Remember – the smaller the chili, the hotter it is and the seeds carry a lot of the heat.  No chilies – used crushed red pepper flakes.  Want it spicier, add more chili. No red onion – how about scallions.  With the tomato/orange salsa, change out the cilantro and use some oregano and thyme.  With the honeydew/blueberry salsa, change out the melon and use kiwi.  If any of your salsas are too acidic for you, you can add a bit of honey or agave nectar to the mix.  Enjoy!