Recipe: Fruit Salsa and Sweet Chips

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Aug 16, 2023 | Abby McWaters, Registered Dietitian | @amcwaters

Written by Jessica Nelson, Mayo Clinic dietetic intern 

Try this summer inspired appetizer with vibrant bursts of fruity flavors made from fresh fruits for a sweet salsa dipped with cinnamon chips.  Each serving is approximately 100 calories making it a healthy, low-calorie option! This dish offers health benefits, including dietary fiber and whole grains, which help control cholesterol levels, weight, and blood pressure. It also provides you with your daily dose of vitamin C!

Number of servings: 8

Serving Size: About 8 chips and 1/3 cup salsa

Ingredients

For tortilla crisps:

• 8 whole-wheat fat-free tortillas
• Cooking spray
• 1 tablespoon sugar
• 1/2 tablespoon cinnamon

For fruit salsa:

• 3 cups diced fresh fruit, such as apples, oranges, kiwi, strawberries, grapes or other fresh fruit
• 2 tablespoons sugar-free jam, any flavor
• 1 tablespoon honey or agave nectar
• 2 tablespoons orange juice

Directions

Heat the oven to 350 F. Cut each tortilla into 8 wedges. Lay pieces on two baking sheets. Make sure they aren't overlapping. Spray the tortilla pieces with cooking spray.

In a small bowl, combine sugar and cinnamon. Sprinkle evenly over the tortilla wedges. Bake for 10 to 12 minutes or until the pieces are crisp. Place on a cooling rack and let cool.

Cut the fruit into cubes. Gently mix the fruit together in a mixing bowl. In another bowl, whisk together jam, honey and orange juice. Pour this over the diced fruit. Mix gently. Cover the bowl with plastic wrap and refrigerate for 2 to 3 hours.

Serve as a dip or topping for the cinnamon tortilla chips

Nutritional analysis per serving:

• Calories 105
• Total Fat Trace
• Saturated fat Trace
• Trans fat Trace
• Monounsaturated fat Trace
• Cholesterol 0mg
• Sodium 181 g
• Total carbohydrate 24 g
• Dietary fiber 10 g
• Added Sugars 4 g
• Protein 2 g

For this recipe and more, visit Mayo Clinic Healthy Recipes