Salsa is the Spanish term for sauce, and in English-speaking countries usually refers to the spicy sauces typical of Mexico.
You can use the small, fat green chilli peppers for this which tend to be less fiery than the long, thin ones.
Skills Check
Knife Skills (Bridge & Claw); Fine chopping of herbs; Juicing; Seasoning to taste.
Allergens
None
Equipment
Knife, chopping board, lemon squeezer, bowl.
Ingredients (serves 6 children):
- 4 large tomatoes, skinned and de-seeded
- 1 fresh green chilli
- 1/2 medium red onion, finely chopped
- 2 heaped tbsp coriander, chopped
- Juice of 1 lime
Method
- Finely dice the tomatoes into a serving bowl.
- Next chop the chilli very finely before adding to the tomatoes.
- Add the onion, coriander and lime juice, and season with pepper to taste.
- Give everything a thorough mix, cover and leave to one side for around one hour before serving
So thinking about tomato salsa ...
Tomatoes are really good for us containing a wide range of vitamins and minerals. They also contain lycopene, a type of antioxidant which can help protect our bodies from disease.
Onions are a member of the allium family of vegetables. Although allium don’t contain large amounts of nutrients, they do contain a range of compounds called phytochemicals. These have recently been found to be very good at helping us to fight disease..
Nutritional Information
| - | Energy | 76KJ/18kcal | 1% |
| Low | Fat | 0.2g | <1% |
| Low | Saturates | 0.1g | <1% |
| Low | Sugars | 2.4g | 3% |
| Low | Salt | Trace | <1% |
per 80g serving
% of an adult's reference intake
Typical values per 100g: Energy 95KJ / 23kcal
Notes
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food
or drink to the Reference Intake for each nutrient is expressed as a percentage.
