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
- 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
- ⅛ teaspoon dried oregano, finely crushed
- ⅛ teaspoon salt
- ⅛ teaspoon ground black pepper
- ½ avocado, gently rubbed under cold running water and diced
- Wash hands with soap and water.
- Combine all of the ingredients in a bowl.
- Serve immediately, or refrigerate and serve within 4 or 5 hours.
- Serving Size (1/2 cup):
- Calories 42
- Total Fat 2g
- Cholesterol 0mg
- Sodium 44mg
- Total Carbohydrates 7g
- Fiber 2g
Delicious Heart Healthy Latino Recipes from NHLBI.
Article originally written by Amy Peterson. Reviewed and updated in 2020.