Recipes: Three kinds of salsa

Makes about 5 cups.

Note: Color contrasts look great on the plate. Substitute pineapple or mango for the papaya if you like. If someone in the family doesn't care for cumin, leave it out. Serve with grilled fish. It can also stand on its own as a side-dish salad or scooped up with chips as a snack. From "Salsas, Sambals, Chutneys & Chowchows" by Chris Schlesinger and John Willoughby.

• 1 c. cooked or canned black beans

• 2 ripe papayas, peeled, seeded and diced small

• 1/2 red bell pepper, diced small

• 1/2 green bell pepper, diced small

• 1/2 red onion, diced small

• 1/2 c. lime juice (from about 4 limes)

• 1/2 c. chopped cilantro

• 2 tbsp. ground cumin

• 1 tbsp. minced red or green chile pepper

• Salt and pepper

In a large mixing bowl, combine all the ingredients and mix together well. This salsa will keep, covered and refrigerated, 4 to 5 days.

Nutrition information per 2 tablespoons:

Calories18Fat0 gSodium2 mgSaturated fat0 g

Carbohydrates4 gCalcium9 mg

Protein1 gCholesterol0 mgDietary fiber1 g

Makes about 5 cups.

Note: This has a decidedly Mexican feel to it. Out of season, use canned or frozen corn. This salsa is really good with grilled shrimp or other seafood. From "Salsas, Sambals, Chutneys & Chowchows."

• 3 ears corn, husked and de-silked, about 2 c. kernels

• 3 ripe but firm avocados, peeled, pitted and diced large

• 1 red onion, diced small

• 1/3 c. virgin olive oil

• 1/4 c. red-wine vinegar

• 1 tbsp. minced garlic

• 4 to 8 shots hot pepper sauce

• 1 tbsp. ground cumin

• 1/4 c. chopped fresh oregano

• 1/2 c. lime juice (from about 4 limes)

• Salt and pepper

Directions

Blanch corn in boiling water for 3 minutes, drain and cool under cold water. Cut the kernels off the cobs and mix together with all the remaining ingredients in a medium-sized bowl. This salsa will keep, covered and refrigerated, about 2 or 3 days.

Calories43Fat3 gSodium3 mgSaturated fat0 g

Carbohydrates3 gCalcium6 mg

Protein1 gCholesterol0 mgDietary fiber1 g

Diabetic exchanges per serving: ½ fat.

Makes about 6 cups.

• 1 jicama the size of a softball, peeled and finely grated

• 1 carrot, peeled and finely grated

• 1 medium red onion, thinly sliced

• 2 ripe mangoes, peeled and diced small

• 2 c. mango juice (or use pineapple juice)

• 1/2 c. chopped fresh cilantro

• 8 green onions, top and bottom ½-inch trimmed off, then thinly sliced

• 2 tbsp. ground coriander

• 1 tbsp. ground cumin

• 2 fresh jalapeño or habañero peppers, split, seeded and minced (or very hot pepper sauce to taste)

• Salt and pepper

Directions

In a medium-sized bowl, mix all ingredients together well. This relish will keep, covered and refrigerated, 4 to 6 days.

Nutrition information per 2 tablespoons:

Calories20Fat0 gSodium3 mgSaturated fat0 g

Protein0 gCholesterol0 mgDietary fiber1 g