Posts Tagged ‘salsa’

peppersA few days ago we read about the abundance of zucchini plants in many of our gardens. Peppers are another vegetable that has been producing non-stop recently. My grandson’s garden is providing all of us with more peppers than we can use!  Being a young entrepreneur, he even set up a small stand near their lane to sell peppers and zucchini to neighbors who don’t have a garden of their own!

The varieties of peppers grown locally include bell which can be green, orange, red, or yellow; jalapeno and other hot peppers and the milder sweet banana peppers. All of the members of the pepper family provide great nutritional value in our diets. They’re low in calories and are an excellent source of vitamins A and C, potassium, folic acid, and fiber. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C. A single raw red pepper, sweet or hot, can meet the daily requirements for two important antioxidants, vitamin A and C.

Peppers are a very versatile vegetable. They can be eaten raw or cooked and can be used as additions to sandwiches, salads, stuffing, soup, stews, and relishes. Roasting peppers, however, brings out a totally different taste. This takes some time but the results are well worth it. Char thick-skinned peppers until the skin is black and blistered. They can be charred under a broiler, over an open flame or on the grill. While they are still hot, cover or place in a paper bag for 15 minutes and allow the steam to loosen the charred skins. Peel over a bowl to catch the juices, and use in your favorite recipe.

Peppers can also be preserved safely by freezing, pickling or canning. The National Center for Food Preservation and Ohio State University Extension provided guidance on freezing, pickling and canning peppers and pepper recipes.

If you are harvesting peppers from your garden or purchasing at a local farmer’s market, remember to wash peppers just before using them. Rinse them under cool running water. Peppers can be stored in a plastic bag for use within 5 days. When preparing hot peppers, be sure to wear gloves, keep your hands away from your face and wash your hands thoroughly as soon as you are finished. They can burn your skin and eyes!

The Ohioline fact sheet – Salsa from Garden to Table  includes several delicious varieties of salsas that can be prepared and canned for use year round. Be sure and follow the directions exactly for a safe product.

Here is a quick and easy recipe for a refreshing summer salsa provided on the USDA What’s Cooking web site.  Check out this site for many great, economical, healthy recipes!

Easy Mango Salsa

Prep time: 10 minutessalsa

Makes: 4 Servings

Total Cost: $1.29

Serving Cost: $0.32

The sweetness of fresh mango combined with savory pepper and onion and the zest of lime give this salsa a balance of flavors that are refreshing and crisp. Serve this appetizer with baked tortilla chips or whole grain crackers for a tasty snack.


1 mango (peeled and chopped)

1/4 cup chopped green bell pepper

1 green onion, chopped

1 lime, juiced (1-2 Tablespoons)


  1. Peel and chop the mango, be sure to remove the seed.
  2. Cut the pepper and onion into small pieces.
  3. Mix all the ingredients together.

Iowa Department of Public Health. Iowa Nutrition Network.

Written by:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, OSU Extension, Franklin County Rabe.9@osu.edu

Reviewed by:  Amanda Bohlen, Extension Educator, Family and Consumer Sciences, OSU Extension, Washington County Bohlen.19@osu.edu





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Most people know that today is known as Cinco de Mayo but many aren’t aware that May is National Salsa Month.  National Salsa Month began in 1997, celebrating the 50th anniversary of Pace® salsa in recognition of the popularity and unique heritage of salsa.

In observance, you should consider trying to make your own homemade salsa.  All it takes are some fresh ingredients and some dicing!  If you don’t have all of the seasonings on hand, most grocery stores carry salsa seasoning packets in the produce section.  This could save you time and money.

Most salsas are tomato-based but there are many recipes available that use a variety of other ingredients.

  • Mangos
  • Pineapples
  • Peaches
  • Apples
  • Corn
  • Carrots

Salsa is typically eaten as a dip with tortilla chips but it can also be used to add flavor to other main dish items, such as chicken and beef.

Interested in preserving your own salsa?  You should always follow a tested home canning recipe.  Here are some resources to use:

Do not add extra ingredients to the salsa recipe prior to processing it as this can affect the acidity of the salsa which is critical to the safety of the home-canned product.  You can always add extra ingredients right before serving the salsa, if you desire.

Keep food safety in mind when storing your salsa.  Refrigeration is the key to enjoying salsa safely.  Once commercially-prepared salsa or home-canned salsa is opened, the unused portion must be refrigerated.  “Fresh” salsa must also be refrigerated.  Fresh salsa has a much shorter shelf life than the canned or jarred versions.

Whether you like to preserve your own, make fresh salsa, or pick up a jar at the grocery store, enjoy some during National Salsa Month.


Ohio State University Extension.  http://ohioline.osu.edu/factsheet/HYG-5339

University of Connecticut Extension.   http://4-hfans.uconn.edu/recipes/05may.php

University of Nebraska Lincoln Extension.  http://food.unl.edu/documents/May_SalsaMonth_Webletter_04_30_14.pdf

University of Wyoming Cooperative Extension Service.  http://www.wyomingextension.org/agpubs/pubs/B1210-4.pdf

USDA, National Institute of Food and Agriculture.  http://nchfp.uga.edu/publications/usda/GUIDE03_HomeCan_rev0715.pdf


Writer: Tammy Jones, Family and Consumer Sciences, Ohio State University Extension, Pike County, jones.5640@osu.edu

Reviewer: Melissa Welker, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fulton County, welker.87@osu.edu

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This time of year many home gardens are filled with those last few tomatoes, peppers, or onions. If you are looking for a quick idea try salsa to make a tasty treat that is good for you and easy to prepare. Tomatoes – the main ingredient in many salsa recipes contain:

  • only 32 calories per cup
  • lycopene, a powerful anti-oxidant with cancer preventing properties
  • potassium and Vitamin B, known for improving blood pressure and cardio-vascular disease
  • Vitamin A, known for building healthy eyes

Ohio State University Extension, Family and Consumer Sciences Educator, Shari Gallup has created a “Garden to Plate” video series which demonstrates the ease of preparing your own salsa, rather than purchasing it. Follow this link to view “Garden to Plate – Salsa” http://youtu.be/Diu1s-jnEyo.

salsa recipe

If you want to make a canned salsa to use later in the year check out our Ohio State University Extension link to food preservation resources. We even have a video to guide you through the steps with water bath canning of salsa.    To see salsa recipes and our OSU Extension Salsa Factsheet go to http://ohioline.osu.edu/ To be creative with your salsa recipe – freeze your salsa in food safe containers for up to 12 months (home canned salsas should only follow tested recipes and food preservation methods).

Take your garden to your plate with salsa!

Writers: Lisa Barlage and Shari Gallup, Ohio State University Extension, Family and Consumer Sciences Educators, barlage.7@osu.edu and gallup.1@osu.edu.


Michigan State University Extension, http://msue.anr.msu.edu/news/tomatoes_provide_many_health_benefits.

Linnette Goard, Ohio State University Extension, Associate Professor, Field Specialist, Food Safety, Selection and Management, goard.1@osu.edu.

Kansas State University Extension, http://www.ksre.ksu.edu/news/sty/2007/homemade_salsa090507.htm.

Garden to Plate Series, Ohio State University Extension, Shari Gallup, Family and Consumer Sciences Educator, Licking County, http://licking.osu.edu/news/new-our-garden-to-plate-videos.


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