A colorful combo of veggies that complements more than just chips!

Salsa is a great way to get in your daily servings of veggies. This colorful combination is chock-full of vegetables, so feel free to add and subtract depending on whatever is in your refrigerator at the moment. And salsa isn’t just for chips! Try it as a tasty side for a healthy omelet or as a topping for your burger or burrito.

Ingredients

  • 1 cup diced zucchini
  • 1 yellow squash, diced
  • 1 jalapeno, seeded and minced
  • 1 cup chopped red onion
  • 2 red bell peppers, seeded and diced
  • 2 green bell peppers, seeded and diced
  • 4 tomatoes, diced
  • 2 garlic cloves, minced
  • 1/2 cup chopped fresh cilantro
  • 1 teaspoon ground black pepper
  • 2 teaspoons sugar
  • 1 teaspoon salt

Directions

  1. In a large bowl, combine all ingredients.
  2. Toss gently to mix.
  3. Cover and refrigerate for at least 30 minutes to chill thoroughly before serving.

Ingredient health benefits

  • Zucchinis: They’re so versatile in Western cuisine, it’s easy to take these green machines for granted. But zucchinis are packed with vitamin C, vitamin B6 and riboflavin (vitamin B2), which go a long way in supporting your brain, vision and immune system. There are even important minerals like manganese, folate (vitamin B9), potassium, copper and iron. These nutrients wear a lot of hats, from supporting your bones and blood cells to lowering unwanted inflammation in your body.
  • Squash: One of the three sisters, squash is a wonderful addition to just about any culinary delight. They’re loaded with antioxidants like vitamin C that fight free radicals, tiny particles that can damage your cells if they’re left unchecked. Beta-carotene and vitamin A keep your eyes in working order and your vision sharp, while your bones can benefit from the calcium and magnesium.
  • Onions: The real beauty in these tearjerkers is on the inside. Onions are rich in heart-helpful flavonoids, as well as immunity-boosting vitamin C. Quercetin, a kind of flavonoid found in onions (and apples!), may support your heart health and fight bad bacteria like E. coli. And that’s not all! Onions also have plenty of fiber and prebiotics to keep your digestion on track.
  • Red bell peppers: Crisp and crunchy, red bell peppers have earned their place as the star of this salsa. They’re full of essential vitamins that provide head-to-toe health benefits, like vitamin C, vitamin A, vitamin B6, vitamin B9 and vitamin E. There’s also potassium, which helps your body regulate your blood pressure, and anthocyanins that protect your heart and brain from disease. Red bell peppers are even a source of fiber for smooth moves. Their siblings, green bell peppers, don’t have all the same benefits, but they’re still very nutritious.
  • Tomatoes: They’re so common in kitchens around the world that it’s easy to overlook how nutritious tomatoes really are. For starters, these members of the nightshade family are full of vitamin K, vitamin B9 (folate) and potassium — nutrients that support sturdy bones, happy blood cells and healthy blood pressure. The vitamin C and antioxidants found in tomatoes help lower inflammation that can lead to disease if it’s left unchecked. And the antioxidants lycopene and beta-carotene give tomatoes their color, promote good vision and heart health, and can even help lower your cholesterol.
  • Garlic: Its benefits are just as potent as its flavor! This well-known allium may be able to boost your immunity when eaten regularly with lots of fruits and vegetables. Garlic also has natural compounds that may help your body regulate your blood pressure and kill bacteria that can make you sick. With these things in mind, it’s no wonder some consider garlic to be a superfood.
  • Cilantro: Some herbs are more than just flavor enhancers. Cilantro in particular has antioxidants and is a natural diuretic, so it can fight inflammation while also helping your body get rid of extra water the “natural way.” There are also important minerals like iron, manganese and magnesium to keep your blood cells and bones in top shape. But that’s not all! Cilantro even has natural compounds that can fight Salmonella.
  • Black pepper: Even a spice can add something nice. A dash of black pepper can help your body absorb more nutrients from your meal, like iron. Piperine, a compound found in black pepper, may even help suppress harmful inflammation, especially when combined with ginger and turmeric.

Nutrition information (per serving)

Serving = 12

Calories: 40
Fat: 0 g
Saturated fat: 0 g
Sodium: 180 mg
Protein: 1 g
Carbohydrate: 9 g
Sugar: 1 g
Dietary fiber: 2 g