Carb Solution: Summer Salsa

Over half of the U.S. adult population, some 154 million, qualify as being overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children who are dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources; not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some consistent exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].

Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the blood stream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how speedy the body converts that food into sugar. Foods that break down slowly enable the body to assimilate theses calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for diabetics who process sugars much slower than others, everyone can benefit from eating foods that have low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts have been proven to actually increase appetite and impede effective fat oxidation.

A QUICKIE GLYCEMIC PRIMER:

• The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low glycemic index food; 70 or above is considered very high. Serving size is not a consideration in arriving at a food’s Glycemic Index number.
• The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.

Here’s a light, refreshing and virtually carb-free salsa (8g) that takes a familiar sauce to a level beyond its usual role as a dip for high-fat, high-salt, high-carb chips. The recipe uses a mix of both traditional and non-traditional ingredients with the classic components of an onion, a spicy pepper, jicama and cilantro which are paired with seedless watermelon instead of the usual red or green tomato base. The combination not only works but served chilled, it can be enjoyed as a standalone side dish or even a healthy mid-day snack on a hot summer day that really hits the spot!

I discovered a version of this salsa on the ‘net, and it sounded so refreshing that the original plan was to incorporate a secondary recipe for a low-carb chip to pair with it. However, the first tasting changed all that in one spoonful. That first spoonful was followed by a second, then a third – at which point I used the spoon to fill a small bowl and declared a lunch break in order to enjoy this tasty dish properly! For four days thereafter a light lunch was enjoyed scooped out of a large bowl stored in the fridge. It was the perfect mid-day meal that quenched both appetite and thirst on a hot summer afternoon without being too filling!

Watermelon is a hydrating fruit that is healthy for most people, including individuals with diabetes when eaten in moderation. While watermelon does have a high GI (72) due to the fruit’s natural sugar content, it still has a very low glycemic load score of just 2 per 100 gram serving. Since the glycemic load of watermelon is low, it is less likely to raise blood sugar levels. A bit of sweetness without any risk! In fact, the hydrating effect of the fruit promotes heart health by lowering blood pressure.

For this unique salsa, combine the watermelon’s natural sweetness with the smoky, rich flavor of roasted poblano peppers, the starchy crunch of jicama, the salty tang of feta cheese, and laced with a hint of lime for good measure. That bowl in the fridge kept giving beyond lunchtime, too. Toss a cup of this salsa into a green lettuce salad to perk it up. I also did not think that my favorite fish taco could be improved. Watermelon and fried fish? It worked deliciously! For the July 4 BBQ: Try this salsa smothered over a sizzling steak right off the grill for some gastronomic fireworks!

Roasted Poblano-Watermelon Salsa
Ingredients
2 Poblano peppers, roasted
4 cups Seedless Red Watermelon, cut into ½-inch bite-sized pieces
1½ cups Jicama, diced small
1/3 cup Red Onion, minced
1/2 cup fresh cilantro, chopped
½ cup feta cheese, crumbled
2 freshly squeezed limes

Preparation
Roast pepper over stovetop open flame or grill. Remove from heat and place in small paper bag, so peppers can steam and cool. Then peel peppers, remove seeds (unless extra spice is preferred), then chop into ½-inch pieces.
Prepare and measure out the watermelon, jicama, red onion and cilantro
Gently fold together all ingredients in a medium bowl. Pour the lime juice all over. Be careful not to smash the delicate watermelon pieces. Keep chilled in the fridge for up to 3 days. This is great on chicken or fish tacos or served with low-carb chips.