The Foodie Dietitian Blog

4th of July Salsa

Hey guys! Can you believe it’s already July?! I sure as heck can’t. Being away the last couple weeks made it feel like June basically never happened and now I have to make 4th of July plans?! Whaaaat? Craziness. Well, at least I know what I’ll be making this holiday weekend —> this salsa by Meme Inge of Living Well Kitchen! Meme and I met at Blog Brûlée last fall and I fell in love with her positive energy, spunk, and humor. This girl is hilarious and keeps it real on her blog, which is why I keep coming back to read! And you should too – her recipes are the bomb dot com. Plus, she just launched a new e-cookbook with 3 other RD friends with healthier versions of classic Southern recipes – Four Southern Staples, Four Ways. Check it out! Thanks, Meme for sharing this festive recipe with us today!

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I have a sincere love for holidays and festive food. I am willing to celebrate anything with food, so with Independence Day coming up this weekend, I am jumping all over the red, white, and blue themed dishes. 4th of July Salsa via @memeinge | karalydon.com/blog @karalydonI’ve made some favorites in the past that seemed like they’d be hard to top (like Independence Day SangriaFruit Flag, and Red White & Blue Salad), but having a salsa that can be an appetizer or used as a topping for main dishes is pretty hard to beat.

This salsa has red bell peppers & red onions, blueberries, and feta for the festive look. Then I added some black beans in there for protein and extra flavor. Red White and Blue Salsa via @memeinge | karalydon.com/blog @karalydon

It’s also a great make ahead appetizer and keeps well for days. I have been using it all week as a snack, as a scrambled egg topper, and to add flavor my pan-fried chicken breast. 

Lots of fresh summer produce is packed into this salsa; then add some cheese & beans for protein plus lemon juice to tie all the flavors together. 

You’ll need just a few ingredients to make this happen — a pint of blueberries, a red bell pepper and red onion, 4 ounces feta cheese, a few lemons, and a can of black beans. July 4th Red White and Blue Salsa via @memeinge | karalydon.com/blog @karalydonI have this issue where I am incapable of not eating at least a few handfuls of blueberries every time I have them, so you only use 1.5 cups (there are about 2 cups in a pint). I just can’t help myself; blueberries are the best and they’re only the best for a short period of time so I try to live it up! 

Basically, I get as excited about berries in the summer as I get excited about festive foods. Combining the two brings out sheer joy in my opinion. Then throw in the fact that this salsa is multipurpose and a great make ahead option, and you have a total winner! Enjoy :)

Red White and Blue Salsa

Red White and Blue Salsa

Ingredients

  • 1 cup hot water
  • 1/2 cup diced red onion
  • 1 1/2 cups blueberries
  • 1 cup diced red bell pepper
  • 4 ounces crumbled feta cheese
  • 1 (15 oz) can black beans, rinsed and drained
  • 1/4 cup fresh lemon juice
  • 1/4 tsp red pepper flakes
  • 1/8 tsp salt

Instructions

  1. Pour the hot water over the diced red onion in a small bowl. Let sit for 10 minutes. Drain well and add to a medium sized glass or plastic bowl.
  2. Add the remaining ingredients and toss well to combine.
  3. Cover and refrigerate for at least one hour before serving.

Notes

Keeps up to 5 days in the refrigerator. Great as an appetizer served with chips/veggies or served as a topping for eggs or chicken.

Recipe Courtesy of Meme Inge, Living Well Kitchen

3.1
http://karalydon.com/recipes/red-white-blue-salsa/

Check out my other past 4th of July recipe here:

Balsamic Roasted Strawberry Shortcake

Balsamic Roasted Strawberry Shortcake

Boston Nutritionist and Yoga Teacher. Foodie to the core. Recipe Developer. Food Photographer. Travel enthusiast. Follow my blog for delicious, seasonal vegetarian recipes and simple strategies to bring more yoga and mindfulness into your life.

Comments

  1. I love the use of blueberries in this salsa! It looks so delicious and VERY patriotic. Love it.

  2. Ah Kara! Thanks so much for having me guest post!!!
    Hope you have a wonderful 4th of July and have a chance to regroup after your fabulous looking vacay! xxoo

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