Recipe: Fresh salsa

FRESH SALSA

Makes about 2 cups.

• 4 large tomatoes, finely diced

• 1 small red or white onion, finely diced

• 4 garlic cloves, finely diced

• 1 small red or green pepper, finely diced

• Half a large bunch cilantro, destemmed and finely diced (about 1/4 c.)

• 1/2 tbsp. salt

Directions

Combine all ingredients in bowl and mix well.

Nutrition information per 1/4 cup:

Calories26Fat0 gSodium450 mg

Protein1 gCholesterol0 mgDietary fiber2 g

Diabetic exchanges per serving: 1 vegetable.

BLACK BEANS FOR TOSTADAS OR ENCHILADAS

Serves 6 to 8.

• 2 c. black beans

• 1 small onion, chopped

• 1 c. diced tomatoes (fresh or canned)

• A half bunch cilantro, chopped (about 1/4 c.)

• 1 tbsp. chili powder

• 1 tbsp. cumin

• 1 tsp. salt

Directions

Cook beans in 5 cups water for about 50 minutes. Add onions, tomatoes and spices, and simmer until beans are soft and liquid is well absorbed, about another 25 minutes.

Nutrition information per serving of 8:

Calories170Fat1 gSodium310 mg

Protein11 gCholesterol0 mgDietary fiber11 g

Diabetic exchanges per serving: 2 bread/starch, 1 lean meat.

FRESH CORN TORTILLAS

Makes about 12.

Note: Masa harina can be found at Hispanic grocery stores, or where ethnic foods are sold.

• 11/4 to 2 c. water

• 1 tsp. salt

• Oil

Directions

Combine masa harina, 11/4 cups water and salt in a bowl and mix until doughy, not sticky. Add more water if necessary.

Film a frying pan or griddle with about 1/2 to 1 tablespoon vegetable oil and fry one or more tortillas until firm and slightly browned. Repeat with oil and additional tortillas.

Nutrition information per serving:

Calories69Fat1 gSodium200 mg

Carbohydrates14 gSaturated fat0 gCalcium28 mg

Protein2 gCholesterol0 mgDietary fiber2 g

TABBOULEH

Serves 6 to 8.

• 2 c. bulgur (cracked wheat)

• 4 c. water

• 2 tomatoes, diced small

• 1/2 onion, diced small

• 2 cloves garlic, minced

• 1/4 c. fresh mint, minced

• 1/4 c. olive oil

• 3 tbsp. lemon juice

Directions

Cook bulgur in 4 cups water. Combine with remaining ingredients and mix well.

Nutrition information per serving of 8:

Calories200Fat7 gSodium310mg

Carbohydrates30 gSaturated fat1 gCalcium32 mg

Diabetic exchanges per serving: 2 bread/starch, 11/2 fat.

SESAME SAUTÉED GREENS

Serves 6 to 8.

• 1 tbsp. olive oil

• 1 tbsp. toasted sesame oil

• 1 tsp. salt

Directions

Heat oils. Add greens and sauté at high heat until bright green and wilted, about 1 to 2 minutes. Add salt and more oil if needed. Remove from heat when ready.

Nutrition information per serving of 8 using 1 pound kale:

Calories58Fat4 gSodium320 mg

Protein2Cholesterol........................0 mgDietary fiber........................1 g

Diabetic exchanges per serving: 1 vegetable, 1 fat.

FALAFEL

Serves 6 to 8.

• 2 c. chickpeas (garbanzo beans)

• 2 tbsp. parsley, chopped

• 2 tbsp. cilantro, chopped

• 1/2 tsp. salt

• 2 garlic cloves, minced

• 1 tsp. cumin

• 4 to 6 tbsp. flour

• Vegetable oil

Directions

Purée chickpeas and onion in food processor. Add parsley, cilantro, salt, garlic and cumin. Process until blended.

Sprinkle in baking powder and 4 tablespoons flour, then add enough flour so dough forms a ball and no longer sticks. Add water if needed. Form into small balls.

Nutrition information per serving of 8 with tahini sauce:

Calories130Fat4 gSodium83 mg

Carbohydrates18 gSaturated fat1 gCalcium114 mg

Protein6 gCholesterol1 mgDietary fiber4 g

Diabetic exchanges per serving: 1 bread/starch, 1/2fat.

Makes about 3/4 cup

• 1/2 c. plain yogurt • 3 tbsp. tahini paste • 1/2 tsp. very finely minced garlic • 2 tsp. fresh lemon juice • Water • Salt and pepper to taste Directions