Salsa

If you are like many Americans who have high blood pressure, but still like salsa and chips - here is a friendly solution for you. This recipe was found in the Saturday Evening Post archives where NFL legend, Joe Montana, candidly talked about his own experience with hypertension.

Ingredients:
• 9 plum tomatoes, seeded and chopped
• 6 scallions finely chopped
• 2 jalapeños, seeded and finely chopped
• 1 clove garlic, finely chopped
• 1 lime, juiced (about 2 tablespoons) teaspoon salt

Directions:
Combine and mix tomatoes, scallions, jalapeños, garlic, lime juice, and salt. Serve with meatloaf.

How to Serve:
Serve with salt-free, or low sodium, baked tortilla chips.

Nutritional Analysis (per 1/2 cup serving)
• Calories: 19
• Fat: 0.25 gm
• Cholesterol: 0.03 mg
• Saturated Fat: 0 gm
• Sodium: 45 mg

Healthy Bean Pitas

I don't remember where I got this recipe originally, but I have had so much FUN changing it up. It's so satisfying and healthy too!

Basic Ingredients:

• 1 - 15 ounce can white beans, rinsed and drained
• 1/2 cup roma tomato, seeded and finely chopped
• 1/4 cup sweet onion, finely chopped
• 1-2 tablespoons lite Italian dressing

Directions:

• Gently blend all the ingredients above together and put in a glass bowl.
• Cover with plastic wrap and place in refrigerator.
• Let sit for 30 minutes or more.
• Gentle re-stir to blend the flavors together before serving
• Take one half of a whole wheat pita and layer the bottom with a small amount of mixed green salad.
• Spoon over the salad about 1/4 to 1/2 cup of the bean mix.
• Salt or pepper to taste
• If desired, you can top with a dollop of ranch dressing or your favorite salad dressing.

Servings: 1 can = 4 - 6 servings

Changing It Up!

This is my favorite part. I never get tired of this recipe but you can make it look and taste different each time. Make it sweet and smoky, spicy or tangy. It's all good! Here's some ideas for changing it up!

Beans

• Use your favorite canned bean, such as: red, pinto, or black.

Onions

• Use a red onion, walla walla sweet, or yellow. Or, add some chopped green onions to the top of the pita as a topping.

Meat or Vege Meat

• Between the salad and bean layer, you can add some strips of your favorite meat or a sliced vege patty such as a Garden Burger. This adds some more protein and flavor.

Veggies as a Mix or Toppings

Depending on what you like and/or the type of beans you use, you can also use any of the following ingredients to blend with your beans, or as a topping to your pita sandwich:

• Cilantro
• Green Chiles
• Olives
• Garbanzo beans
• Hummus
• Bell Pepper (red, green, yellow or orange)
• Pickles
• and so forth - go wild! get creative!

Hope you enjoy this as much as I do!