Healthy Bites with TGMC | Healthy Eating Habits

Zack’s offering free ice cream to first responders
May 1, 2020
Al Copeland Foundation donates Meals, Snacks to Local Healthcare Workers
May 1, 2020
Zack’s offering free ice cream to first responders
May 1, 2020
Al Copeland Foundation donates Meals, Snacks to Local Healthcare Workers
May 1, 2020

Mexican traditional serape blankets with salsa dip and tortilla chips.

Easy Homemade Salsa

With all of the changes happening in our world recently, many of us have adopted different ways in how we purchase and prepare meals for our families. You may have noticed limited availability of some food items that you normally purchase, or you may be dining out less frequently. As we find ourselves making more meals at home, how can we make these meals as nutritious as possible? 

Frozen fruits and vegetables are a convenient and affordable way to get our daily intake. Freezing helps to preserve nutrients such as vitamins and minerals. You can add frozen veggies to soups, fried rice, quesadillas, and tacos, or add to pasta sauces. Frozen fruits are great for smoothies.

Canned fruits and vegetables can also be part of a healthy diet. When choosing canned fruits, choose those packed in water instead of syrup. Choose canned vegetables without added salt. Be sure to avoid cans with dents or leaks, as air allowed to enter may grow bacteria. You can use canned veggies to make your own salsa.

Incorporate whole grains into your cooking as well. Examples of whole grain foods include brown rice, wheat pastas, whole grain breads, oats, and barley. Read food labels and choose products high in fiber with fewer added sugars. When searching for whole grain bread, whole wheat flour should be the first ingredient on the list.

When you need a night off from cooking, delivery or takeout can still be a healthy option. Items that are healthier usually use terms such as grilled, roasted, or steamed. Limit fried foods and items in heavy sauces such as cream sauce or alfredo sauce. Request sauces and dressings on the side and only use half of what you are given. Order steamed vegetables or fruit as a side option instead of fried foods.

Overall, enjoy trying new recipes with your family while incorporating some of the tips provided above. Search for recipes online that may include these ingredients, and get the whole family involved in preparing and tasting your new recipe!



  • 14 ounce can diced tomatoes undrained
  • 4 ounce can of green chiles undrained
  • 1/4 cup fresh cilantro leaves (optional)
  • 1 chunk yellow onion roughly chopped (about 2 tablespoons )
  • 1 clove large of garlic roughly chopped
  • 1 tablespoon fresh lime juice (you can sub 1 tablespoon white vinegar, if you need to)
  • 1/2 teaspoon salt or more, to taste
  • 1/4 teaspoon ground cumin




Add all ingredients to the blender or food processor, and secure the lid.

Press “pulse” 7 to 9 times (or more, until desired consistency), being careful not to over blend.

Remove the lid, and serve.