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Healthy & Delicious: Blueberry Salsa

Posted by Kristen Swensson, July 13, 2009 at 11:00 AM

Note: On Mondays, Kristen Swensson of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!

Recently, there was an article in Food & Wine about chef Tim Cushman, who was aiming to drop some weight in a contest with his employees. Part of his plan involved working out and eating less. Another part involved jazzing up low-fat meals with a variety of salsas. Nice.

For folks struggling with extra pounds, salsas are a fantastic addition to a diet. Usually made entirely of fruit and vegetables, they add huge flavor to food, often with negligible calories and fat. Plus, since most Americans associate them with chips, they feel like a treat.

There’s no set formula for salsas, though you'll frequently see a base produce (tomatoes, mangos, etc.), chili peppers (jalapeño, serrano, etc.), herbs (cilantro, etc.), and onions. I’ll eat any kind, but with blueberry season in full swing, I thought I’d try a sweet version using the fruit. Y’know. For kicks.

This recipe is an adaptation of one I found on a blog called My Own Sweet Thyme. It was good as written, but to give it a little more heft and sweetness, I doubled the berries. Also, for some reason, there are no serrano peppers in my neighborhood, so I substituted the more universal jalapeño and upped the quantity.

The result was a balanced, pleasant salsa that would go equally well on chips or chicken. Or, you could eat it straight from the spoon. Either way, your waistline won’t mind.

Blueberry Salsa

- serves 4 to 6 -
Adapted from My Own Sweet Thyme.

Ingredients

2 cups fresh blueberries, coarsely chopped
1 medium shallot, finely chopped
1 jalapeno, seeded and minced
1 tablespoon fresh cilantro, chopped
1 tablespoon lime juice
1 teaspoon fresh ginger, minced
1/4 teaspoon salt

Procedure

1. Combine ingredients in a small bowl and let sit for twenty to thirty minutes for flavors to blend.

2. Serve with tortilla chips or over grilled meat as a relish.

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Tags: blueberries, Healthy and Delicious, salsas, spicy, vegetarian