Peach Salsa


  • 2 ¼ cups fresh peaches, peeled and chopped (about 2 large peaches)
  • 1 tablespoon finely chopped red pepper or jalapeno (if you like a little heat)
  • 1 tablespoon sugar
  • 1 tablespoon finely chopped fresh cilantro
  • 2 teaspoons fresh lemon juice


Combine all ingredients in a bowl. Serve over chicken or fish.


Adapted from Cooking Light

Fresh-Made Salsa


salsa and chips

Makes 2 cups


  • ½ medium yellow onion, finely chopped
  • 1 green bell pepper, finely chopped
  • 2 tablespoons cilantro, chopped
  • 1 tablespoon lime juice, or juice from half a lime
  • 1 (14.5-ounce) can diced tomatoes, drained, liquid reserved or 1 ½ cups chopped fresh tomatoes
  • ½ teaspoon cumin


  1. Rinse and cut onion, pepper, cilantro, and lime.
  2. Combine all ingredients in a bowl.
  3. Add some reserved tomato liquid to thin salsa if desired.
  4. Cover and refrigerate 30 minutes to 24 hours to allow flavors to blend.


Source: Cooking with EFNEP


Fruit Salsa and Cinnamon Crisps

Fruit Salsa

1 cup strawberries, diced

1 cup blackberries or raspberries

1 apple, cored and diced

2 Tablespoons lemon juice

¼ cup sugar

¼ teaspoon nutmeg

¼ teaspoon cinnamon


  • Wash your hands!!!
  • Combine fruits in a medium mixing bowl and add lemon juice
  • Store in sugar, nutmeg, and cinnamon. Mix Well.
  • Refrigerate until serving time.

NOTE:  You can use ANY fruit for your salsa, such as peaches, oranges, blueberries, kiwi, bananas, pineapple, mango.  Create your own favorite!

Cinnamon Crisps

10 whole wheat tortillas, cut into 8 wedges

2 Tablespoon of sugar with 1 teaspoon of cinnamon

cooking spray

  • Preheat oven to 350 degrees F (175 degrees C).
  • Cut tortillas into wedges. Arrange wedges in a single layer on a baking sheet and lightly spray.
  • Bake in the preheated oven until crisp, about 15 minutes.
  • Remove from oven.
  • Place spiced sugar in a 1-quart plastic bag.
  • When tortilla pieces are still warm, gently toss 3-4 at a time in the sugar mixture.
  • Remove and let cool.

Breakfast Bean Burrito

1 -10” flour tortilla, whole wheat
3/4 cup canned, drained, and rinsed reduced sodium black or pinto beans
1 scrambled egg
¼ cup shredded Cheddar or Monterey Jack cheese
2 tablespoons of your favorite salsa

1. Lay the tortilla on a dinner plate.
2. Place the beans in the center, top with the scrambled egg, cheese, and salsa.
3. Fold in the ends, and then roll up to form a burrito.
4. Microwave for 45-60 seconds.

Suggested Serving: Add additional salsa and/or plain, low-fat Greek yogurt for extra flavor and protein!


Ginger-Mango Salsa

This is a good salsa for fish tacos or as a chip dip. You can substitute pineapple, pear, cantaloupe or other fruit for mango or use a combination if you like.


  • 1 ripe mango, peeled and diced small
  • 1 teaspoon ginger, grated
  • 1 tablespoon fresh mint, minced
  • 1 jalapeno, minced, carefully remove ribs and seeds for less heat
  • Pinch of salt
  • 1 teaspoon red wine vinegar


Combine all ingredients. Refrigerate before eating, You can make this ahead of time so flavors can mix better.