Loving the BITE: Fresh Salsa

15
Sep
2011
By

In a follow-up to yesterday’s Beanitos Review, we’ve got a Loving the BITE dip to go right along with those tasty chip.  And not just any dip, but one that will help us cycle stronger and stay healthy.  This week, tomato growers will rejoice with a salsa recipe that can be canned and enjoyed throughout the year.

Cyclists can rejoice as well.  Our recipe is packed with ingredients that promote health – including heart health, digestion health, a reduction in cancer risk, high amounts of antioxidants, reduction in colds and sinus infections, and an increase in metabolism.

Loving the BITE: Fresh Salsa

(adapted from http://www.food.com/recipe/wonderful-salsa-9272)

Ingredients:

  • 8 cups organic tomatoes, roughly chopped
  • 2 1/2 cups onions, chopped
  • 1 1/2 cups green peppers, chopped
  • ½ – 1 cup jalapeno pepper, chopped (depending on heat desired)
  • 6 garlic cloves, minced
  • 1 Tbsp cumin
  • 2 teaspoons pepper
  • 1/8 cup canning salt
  • 3 Tbsp sugar
  • 1/3 cup organic apple cider vinegar
  • 1 (15 ounce) can organic tomato sauce
  • 1 (12 ounce) can organic tomato paste
  • ¼ cup cilantro

Instructions: 

Mix all ingredients together except tomato paste and cilantro.  Bring to a slow boil for ~8 minutes or until desired consistency.  Add tomato paste and cilantro and continue to boil for ~2 additional minutes.

Seal in jars and process in hot water bath for 10 minute.

This recipe yields a medium salsa – change the heat by adding or reducing the amount of jalapeno or removing jalapeno seeds.  It is also a chunky salsa – for a smoother version chop vegetables into smaller pieces or process in a food processor before cooking.

Yields 3-6 quarts or pints.

Comments:

As you can see, our fresh salsa features many healthy ingredients.  In fact, we’ve discussed the benefits of a few of them in-depth.  As any faithful Loving the Bike (Bite) reader knows:

Tomatoes = lycopene, an antioxidant powerhouse. (Full story in found right here)

Chili and jalapeno peppers = capsaicins, hot components that provide anti-bacterial, anti-carcinogenic, analgesic, anti-diabetic, and increased metabolism benefits. (Full story here)

Organic Apple Cider Vinegar = reduction in waist circumference, sinus infections, cholesterol, and diabetes risk. (More information right here)

Cumin = antioxidants, digestion and enzyme aides, and a reduced cancer risk. (More about Cumin here)

But, we’re not gonna stop there.  Today, we add cilantro.

Simply put, cilantro leaves or coriander seeds (they are from the same plant) provide disease-fighting phytochemicals, antibacterial compounds strong enough to fight salmonella, cholesterol-lowering agents, blood sugar stabilizers, and free radical fighters to keep our cells young and healthy.  Not bad for a simply herb, huh?

Don’t be a dip.  Instead, eat a healthy one that promotes health and energy rather than one that drags you and your ride down.  This week, try our salsa recipe for a sure-fire health, metabolism, and wellness boost!

Fuel Your Ride.  Nourish Your Body. 

Enjoy Your Ride

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What’s the best fuel for an early morning ride?

Question: Out of habit, I’ve always eaten cereal (granola) before my morning ride.  For the last several weeks, I’ve been riding at 6am to avoid the heat, and eating at 5:30 am.  I haven’t had any stomach issues, but I am not sure that this is the best pre-ride meal strategy. My legs have felt heavy since starting to ride earlier.  My rides are 1.5-2 hours.  Should I eat less, something different, or nothing at all?  What do you think?

Kelli’s Answer: I think your pre-ride fuel strategy can be improved.  The issue with eating a moderately high fiber breakfast within 30 minutes of beginning a ride is that it will likely take too long to digest, absorb, and metabolize to provide any energy to your muscles at all.  And, what’s more, if the meal is setting in your stomach, you are increasing your risk of stomach cramps (but it sounds like you’ve been okay here) and a reduced bloodflow to your legs since your body is working at digesting.

Although many athletes feel like they need a full breakfast before a morning ride, I think you’ll have better result with less food, and ones that you can eat quickly and metabolize faster.

My first choice would be 2 Tablespoons organic honey + 0.5 – 1 Tbsp organic coconut oil (all straight off the spoon).  Why? These are fast-acting, quick-metabolizing energy foods.  The honey provides moderately fast carbs that act similarly to maltodextrin (moderately fast and longer lasting than glucose), natural enzymes to improve digestion, and antioxidants.  The organic coconut oil provides fast-acting medium chain triglycerides which are used directly by the mitochondria of cells (energy producers) without the need for bile or slow digestion.

Another option would be a sports food with a moderate amount of protein – something like a Clif bar. Or, a smoothie with 1/4 cup yogurt, 1/2 banana, 1 Tbsp honey, and water.  These foods will also digest quickly and provide energy during your ride.

And, don’t forget about 8 oz. of fluid.

During your ride, especially if high intensity and over 60 minutes, or moderate intensity and over 90 minutes, you’ll still need during-ride fuel as well.  With all rides in heat, you’ll want fluids and lytes!

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.
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