Nutrition and health
May is Salsa month
May is Salsa month. Salsas have risen in popularity to become one of the most popular condiments. Here are some nutrition information and information on how to make salsa.
Salsas are a good source of vitamin C, fiber, potassium, magnesium, and lycopene. Vitamin C is an antioxidant that helps prevent certain diseases and is also good for our gums, skin, and helps with healing. Vitamin C also helps absorb iron. Fiber helps keep us regular and lowers cholesterol. Potassium helps keep our blood pressure low, and magnesium helps with bone health. Lycopene has a relationship to prostate health for men and possibly other diseases. The only downside is that canned salsa (especially store bought) can have a lot of sodium. You can control the sodium amount when you make your own salsa.
Fresh salsa can easily be made with tomatoes, peppers, onions, and your choice of herbs, vinegar, lemon juice, etc. It can be heated or not. Fresh salsa should be stored in the refrigerator and eaten within a week.
In order to store jars of salsa to be eaten in the future, they must go through processing. Both fruit and tomato salsas can be processed in a boiling water canner for specific times. Consult with MU Extension guide sheets or the Ball Blue book for specific recipes and processing information.
Fruit and tomato salsas are a mixture of high acid and low acid ingredients. Low acid foods (such as most vegetables and meat) must be canned in a pressure canner to reach the right temperature to kill bacteria for safe storage. The tomatoes in a salsa are higher in acid than other vegetables, but peppers and onions are lower in acidity. Salsa recipes usually have lemon juice or vinegar added to them as well, which increases the acidity. Same with fruit salsas, the fruits are higher in acidity but other ingredients are lower in acid.
You must use a research-based tested recipe in order to safely can salsa. Those recipes have been tested so they have the right acidity level to be canned in a boiling water canner. If the proportions of ingredients are different, the recipes may have too little acid to be safely canned. Anything that has not been safely canned by using a tested recipe may result in food borne illness and can be very serious.
There are a few modifications you can make when you can salsa. If a recipe calls for vinegar, lemon juice can safely be used. However, you cannot use vinegar for lemon juice. The salsa may be less acidic and potentially unsafe. Vinegar and lemon juice must be store bought, not homemade or freshly squeezed. Salt, pepper, and other spices/herbs can be altered or left out. Fresh cilantro is best when mixed in just before serving.
Paste tomatoes will make thicker salsas than slicing tomatoes. Green tomatoes can also be used, but the amount must be the same. Any kind of peppers can be used or even a mixture of different peppers, but the total amount of peppers must be the same amount listed in the recipe. Peppers must be thinly chopped, or if not, the skins must be peeled. Any type of onion can be used, but similar to peppers, the final amount must be the same amount as listed in the recipe.
Salsas that will be stored must be cooked according to the recipe and then ladled into jars and processed for the correct amount of time in a boiling water canner.
You cannot use cornstarch or a thickener to thicken salsa before processing. It can be added just before serving. Once you open a jar of salsa, it must be stored in the refrigerator.
If you do not use a tested recipe, you must store the salsa in the refrigerator or freezer. Salsa is not safe to store in jars if a tested recipe has not be used.
Fruit salsas are also growing in popularity and usually best served with meat or fish. Mango or peach salsas are a good combination of sweet and spice.
For more information about canning salsa (and other tomato products), you can view and print the MU Extension guide sheet called How to Can Fresh Tomato Products – Tantalizing Tomatoes at http://extension.missouri.edu/p/GH1456 or stop in the Camden County MU Extension office in Camdenton for a copy. The National Center for Home Food Preservation also has information on canning salsa (and other tomato products) on their website at http://nchfp.uga.edu/how/can3_tomato.html. You can also find instructions in the Ball Blue Book, which is available where canning supplies are sold.
If you have questions, please contact Melissa Bess, Nutrition and Health Education Specialist with University of Missouri Extension. Call the Camden County Extension Center at 346-2644 or email Melissa at bessmm@missouri.edu.
There are three upcoming Home Food Preservation workshops. The second workshop to be held on Wednesday, June 13, is Boiling Water Bath Canning of Salsa. To register for these workshops call the Extension office or complete the registration form and fax to 573-346-2694 or email to camdenco@missouri.edu.
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