Salsa Fresca Recipe

Transcript

• 00:00Welcome everybody.
• 00:01My name is Catherine Allen an
• 00:03I'm one of the pediatric oncology
• 00:05dietitian's here at Yale.
• 00:06New Haven Hospital.
• 00:07Welcome to my kitchen.
• 00:09We are so grateful to be sharing
• 00:11with you guys some colorful,
• 00:13nutrient packed recipes in honor of our
• 00:16patients for National Cancer survivor day.
• 00:18Today I'm going to be showing you a quick,
• 00:21easy recipe for salsa fresca,
• 00:23which literally means fresh
• 00:24salsa and typically the main
• 00:26ingredient in salsa is tomato.
• 00:28So our video today is going
• 00:30to be highlighting the color.
• 00:32And this recipe.
• 00:33So the ingredients were going to be
• 00:35working with today are all fresh
• 00:37plant based vegetables and herbs.
• 00:39And for our recipe we're going to be
• 00:41using some Roma Tomatoes, some red onion.
• 00:44We're going to be using jalapenos
• 00:46for a little bit of spice,
• 00:48some fresh lime juice,
• 00:49and also some fresh herbs.
• 00:51So fresh cilantro,
• 00:52which is a really common ingredient
• 00:54defined in salsa fresca.
• 00:55So first thing we're going to do is
• 00:58we're going to take our red onion anar,
• 01:01jalapeno pepper,
• 01:01and we're going to chop them up really.
• 01:04Finally, we don't want big big chunks.
• 01:06So our red pepper in our jalapeno.
• 01:09I've chopped some stuff ahead of time,
• 01:11so here's an example.
• 01:13The jalapeno you want it to be very fine.
• 01:16And further red onion as well.
• 01:18This recipe calls for up to
• 01:20about a cup of red onion.
• 01:23If you.
• 01:23If you don't want too much redditing or
• 01:26you don't want a lot of the jalapenos,
• 01:28you can tone those down a little bit.
• 01:31Our goal is to be as colorful as possible,
• 01:33so if you are going to
• 01:35cut some of the recipe,
• 01:36think about substituting something else.
• 01:37So for parents,
• 01:38if your kids are not big, spicy fans,
• 01:40you can do some Green Bell Pepper instead.
• 01:43You can take the seeds out of the
• 01:45jalapenos to dial it down a little bit.
• 01:47The recipes very flexible,
• 01:48so you can kind of piece together
• 01:50other fruits and vegetables that
• 01:51you might want to add in there.
• 01:53Some people like to add a little bit
• 01:55of mango into their salsa Fresca.
• 01:58But like I said,
• 01:58the goal is to make your plate as
• 02:01colorful as possible to benefit from
• 02:02all the different phyto nutrients,
• 02:04like antioxidants that we find
• 02:06in our fruits and vegetables.
• 02:07So remember that word Fido nutrient
• 02:09because we're going to come
• 02:11back to it in a minute,
• 02:12so ones are onions and
• 02:14jalapeno Peppers are chopped.
• 02:15We're going to juice 2 lines and
• 02:17they're going to let our onions and
• 02:19Peppers marinate for about 5 minutes,
• 02:21so this is sort of like a quick
• 02:23pickle and it helps cut some of
• 02:26the bite in the Red Onion so.
• 02:28I've just a couple of lines already,
• 02:30I believe just one and a half,
• 02:32so let's do just another half of a line.
• 02:35So I'm just gonna do is cut
• 02:37this line right in half.
• 02:39And then I'm going to squeeze
• 02:41it right into this
• 02:42bowl. I find that when you quarter align,
• 02:44it gets a little bit more of the juice out,
• 02:47and if you if you like it to be a
• 02:49little bit more bold line flavor,
• 02:51you can put a little bit more.
• 02:53Now I'm going to just add in now I like
• 02:56spice so I choose to do all jalapenos,
• 02:58and then I'll add in some of my red onion,
• 03:01which I do not like as much.
• 03:03So I'm gonna do just shy of a Cup.
• 03:05Now I'm just gonna mix that up
• 03:07and kind of let that pickle.
• 03:09So let's get the little bit
• 03:11of the extra bite out of the.
• 03:13Red onion and let this pickle
• 03:14for a little while.
• 03:16I'm going to put that off to the
• 03:18side and basically now we're going
• 03:20to be at our main ingredient.
• 03:22The highlight of today is our red tomato.
• 03:25So let's talk tomatoes.
• 03:26What makes a tomato red?
• 03:28So this is going back to that word.
• 03:30The Fido nutrients that we're
• 03:32talking about today.
• 03:33So tomatoes are going to be great
• 03:35sources of vitamins and minerals like
• 03:37folate and vitamin C and potassium,
• 03:39but they also contain something
• 03:40called like Appin now like a penis.
• 03:42The pigment that actually makes
• 03:44it tomato red, it gives it its.
• 03:46Red color and it also acts as
• 03:48an antioxidant to help protect
• 03:50ourselves from damage.
• 03:51So like a penis been studied for
• 03:54its awesome health benefits and
• 03:55it can actually help keep your
• 03:57eyes your heart and your brain
• 03:59healthy and functioning well.
• 04:01Well,
• 04:01we've got some tomatoes that we chopped up,
• 04:03so this is going to be about.
• 04:05I want to say about 2 1/2 cups,
• 04:07but we can maybe add one
• 04:09more tomato in there.
• 04:10So typically what I'll do for the Roma
• 04:13tomato is all cut it right in half.
• 04:15Then in quarters and I like to cut out
• 04:18the CD parts in the middle of our tomato.
• 04:21You can leave them in,
• 04:22but I find that kind of
• 04:24this middle part is not as.
• 04:27You know flavorful and what
• 04:28you would want in yourself,
• 04:29so fresca,
• 04:30so I'd like to just kind of
• 04:32use the outside bit.
• 04:33So I'll cut that in half and I'll cut
• 04:35it in just the bite size chart that
• 04:37you can add more tomatoes if you want
• 04:40your salsa Fresca to be more tomatoey.
• 04:42If you don't like it and you
• 04:44want a little bit more crunch,
• 04:46you can add some different
• 04:47color Bell Peppers.
• 04:48They have orange,
• 04:49they have red, they have green,
• 04:50they've yellow,
• 04:51so you can make this as colorful
• 04:53really as you want.
• 04:55And so now for our final ingredient is
• 04:57we want to add some of our fresh cilantro.
• 05:00I find fresh herbs can be intimidating
• 05:02because they are difficult to cut up.
• 05:05At times.
• 05:05It takes a little bit more
• 05:07work than the dried stuff,
• 05:09but these are packed with
• 05:10lots of vitamins and minerals
• 05:12and antioxidants as well.
• 05:13So it is good to be able to use them now.
• 05:17I've cut the cilantro up ahead of time,
• 05:20but I'm going to show you guys
• 05:22my method for cutting them.
• 05:23I don't like this stems very much,
• 05:26So what I'll do is I'll pilaf.
• 05:28Kind of each individual leaf here.
• 05:31So I'll give you kind of an example.
• 05:33This is a little bit labor intensive,
• 05:35but guys trust me it's worth it and
• 05:37ask that delicious flavor and I
• 05:39know not everybody likes cilantro,
• 05:41but I actually very much enjoy it
• 05:43and you can take any any knife.
• 05:45I have a regular knife here which works well.
• 05:48You can also use kitchen shears so
• 05:50you can literally take your cilantro
• 05:51and you can cut into it and cutoff.
• 05:54Kind of those little leaves that you
• 05:56actually want in there and then you
• 05:58want to chop them up a little so there's
• 06:00not as big chunks in your salsa Fresca.
• 06:03I would like to use my Hulu knife.
• 06:05It's a curved all purpose knife
• 06:07that you can rock back and forth,
• 06:09just kind of like this to cut it up,
• 06:12but you can use a regular knife.
• 06:14Works just as well.
• 06:15This is just my my preference for knives.
• 06:17I'm going to add that to my bowl.
• 06:20And so you want at least about
• 06:22half a cup of cilantro.
• 06:23and I probably will add a little bit more
• 06:26at the end because I love salon chair
• 06:28and I think it adds is very nice flavor.
• 06:30So.
• 06:31Now that are onions an are green.
• 06:34Jalapenos have been pickling.
• 06:36We're going to add kind of everything
• 06:38together to the Big Bowl we've got
• 06:41here in my cutting boards, decide.
• 06:44I'm going to scoop in.
• 06:46My Peppers in my onions.
• 06:49And I'm going to add in my fresh cilantro.
• 06:54So all should just be right in
• 06:56the bowl like this and then you
• 06:58can mix it all together.
• 06:59Guys this smells so good
• 07:01you have that fresh herbs,
• 07:02cilantro smell you have that kind
• 07:04of pickled jalapeno onion smell.
• 07:05You got your red tomatoes and hear
• 07:07what I like to do at this point
• 07:10is because sometimes the flavors
• 07:11of your salsa fresca could use.
• 07:13This is what it looks like.
• 07:15All mixed doesn't look good.
• 07:16I like to add a little bit of salt
• 07:19to bring out some of the flavors now.
• 07:21This self will also take out some
• 07:23of the extra.
• 07:24Liquid in your vegetables and hear
• 07:26your fresh vegetables so you don't
• 07:28want to use too much because we
• 07:30know salt is going to be not too
• 07:32great for our diet,
• 07:33but just a little bit to bring
• 07:35out the flavor.
• 07:36Alright,
• 07:36so now our next goal will be to taste,
• 07:39test it and something that I learned
• 07:41about lycopene in this video is that it goes.
• 07:44It is better absorbed in your
• 07:45body with a little bit of fat.
• 07:47so I thought,
• 07:48what better to have some chips and
• 07:50salsa with is some fresh avocado.
• 07:52So I'm going to cut up some avocado.
• 07:55To try it with my fresh salsa. So here is
• 07:58the final product of our salsa Fresca recipe.
• 08:01This is a delicious healthy plant based
• 08:03recipe that can help you meet those
• 08:05nutrition survivorship guidelines.
• 08:06Remember, our goal is
• 08:07to be getting five or more servings
• 08:10of fruits and vegetables each
• 08:11and every day, and we know that
• 08:13the fruits and vegetables we
• 08:15eat can help reduce our risk of
• 08:17cancers and cardiovascular disease.
• 08:20Alright survivors, thank you so
• 08:21much for celebrating with us today
• 08:23and I wish you all the best in
• 08:25your journey towards nutritional,
• 08:26health and Wellness.