Nothing says summer more than fresh salsa! Eating fruits and veggies in a variety of colors – red, orange, yellow, green, blue, purple, white and brown make for a pretty plate and an even better palate of nutrients for good health! Cooking with your children can also help show them early on about healthy eating and they can also stay sharp using math, measuring, and reading skills by following recipes!
Lending a Helping Hand
Kids love to help in the kitchen! Keep these tips in mind while you prepare your Fresh Salsa!
At 2 years:
- Hand items to adult to put away (such as after grocery shopping)
- Place things in trash
- Make “faces” out of pieces of fruits and vegetables
- Rinse vegetables or fruits
At 3 years:
All that a 2-year-old can do, plus:
- Add ingredients
- Talk about cooking
- Name and count foods
At 4 years:
All that a 3-year-old can do, plus:
- Set the table
- Help measure dry ingredients
- Help assemble the salsa
At 5 years:
All that a 4-year-old can do, plus:
- Measure liquids
- Cut soft fruits and veggies with a plastic knife
Fresh Salsa (Pico de Gallo)
- 6 tomatoes, preferably Roma (or 3 large tomatoes), gently rubbed under cold running water and diced
- ½ medium onion, scrubbed with clean vegetable brush under running water and finely chopped
- 1 clove garlic, finely minced
- 2 serrano or Jalapeno peppers, washed and finely chopped (optional)
- 3 Tablespoons fresh cilantro, gently rubbed under cold running water and chopped
- Juice of 1 lime or 2 tablespoons of bottled lime juice
- ⅛ teaspoon dried oregano, finely crushed
- ⅛ teaspoon salt
- ⅛ teaspoon ground black pepper
- ½ avocado, gently rubbed under cold running water and diced
Directions:
- Wash hands with soap and water.
- Combine all of the ingredients in a bowl.
- Serve immediately, or refrigerate and serve within 4 to 5 hours.
Nutrition Information:
Source:
Delicious Heart Healthy Latino Recipes from NHLBI.
Sources:
Delicious Heart Healthy Latino Recipes: National Heart, Lung and Blood Institute.
Kitchen Activities from the United States Department of Agriculture (USDA).
Summer Food, Summer Moves from the United States Department of Agriculture.
