This fresh salsa has only 8 milligrams of sodium in a half-cup. Some commercial salsas have 1,000 milligrams in the same half-cup. If you plan to dip tortilla chips, look for lower sodium choices in brands such as Garden of Eatin, Bearitos or Food Should Taste Good. Remember, your sodium intake should be no more than 1,500 to 2,300 milligrams all day.

Fresh Tomato Salsa

8-10 large tomatoes (home-grown is best)
1 large onion
1 or 2 jalapeno peppers, depending on your taste
1 small green pepper
¼ cup fresh cilantro (or to taste)
4 cloves garlic
1 teaspoon cumin
½ teaspoon red pepper flakes.

Dice or chop the vegetables, cilantro and garlic cloves. Combine in a bowl. If you want to add heat to your salsa, add a few seeds from the chopped jalapeno. Sprinkle with cumin and red pepper flakes. Mix well and refrigerate.

Nutrition Information

Use fresh tomatoes and basil from the garden, or farmer’s market, in this salad. It’s easy to mix your own low-sodium and heart-healthy salad dressing with olive oil and balsamic vinegar.

Tomato-Basil Salad with Balsamic Dressing

Salad
4 medium tomatoes, sliced
2 Tablespoons chopped fresh basil (or 2 teaspoons dried basil)

Dressing
2 Tablespoons balsamic vinegar
1 Tablespoon olive oil
½ teaspoon sugar
¼ teaspoon pepper
2 Tablespoons shredded reduced-fat mozzarella cheese
1 Tablespoon shredded Parmesan cheese

For salad, arrange sliced tomatoes on a large, flat plate. Sprinkle with basil.
In a small bowl, whisk together dressing ingredients. Pour over tomatoes. Sprinkle with mozzarella and Parmesan cheeses. Cover and refrigerate until serving time.
Tip: Tomatoes lose less of their juice if you slice them vertically, instead of horizontally.

Nutrition Information

This chocolate cake is a great way to get a healthy chocolate fix. It uses cocoa powder that is low in saturated fat instead of chocolate chips or baking chocolate. This moist cake doesn’t need frosting.

Zucchini Chocolate Cake

1½ cups sugar (or ¾ cup sugar and ¾ cup Splenda)

½ cup canola oil

2 eggs

½ cup Canola Harvest tub margarine

1 teaspoon vanilla extract

½ cup buttermilk

1 1/2 cups whole-grain wheat flour

1 cup all-purpose white flour, unbleached

4 Tablespoons cocoa

1 teaspoon baking soda

½ teaspoon baking powder

2 cups unpeeled zucchini, grated

½ cup walnuts, chopped

Preheat oven to 350 degrees F. Grease and flour a 9-by-13-inch pan. Mix together Splenda or sugar, oil, eggs, margarine, vanilla extract and buttermilk. Add dry ingredients and mix well. Fold in grated zucchini. Pour batter into prepared pan. Sprinkle nuts over the top. Bake for 35 minutes.

Nutrition Information

Learn more with our free education classes. Visit smdc.org and click on “The Soul & Science of Healthy Eating” in the list of classes or call (218) 786-4181.