Stupidly simple snack

3-ingredient, no-chop, brain-healthy southwest salsa

Sometimes you find a recipe that is so stupidly simple (and delicious and healthy and affordable) that instead of feeling happy to have discovered it, you actually end up feeling angry that it hadn’t happened sooner. This will be that recipe for you. Or, at least it was for my mom.

One should note that my mother is an excellent chef and hostess. She would always (and still does!) make bountiful tables of hors d'oeuvres for her various shindigs. Growing up, she seemed to effortlessly host office parties, family gatherings, and get-togethers with friends. I don’t remember the occasion exactly, but I distinctly recall once when I was probably about 12 or 13 that she added a new item to her usual snack-table-menu. It was a simple dip she read about in a magazine and she thought it was something easy to fill-out the table a bit. To our surprise, people passed-up the meats and cheeses and sculptural fruit display to eat up (and continuously ask about) that dip! She couldn’t believe something that was THAT easy had impressed her company that much. It was almost frustrating how simple it had been. She was practically kicking herself for not making it all along.

No longer 12 years old, I still make and enjoy the same dip myself. It’s not just cheap and easy but, as a doctor with extra training in nutrition--I find it to be a great source of veggies and beans (both of which have been shown to be parts of a brain-healthy diet, and both of which most Americans don’t meet the recommended dietary intakes for).

The ridiculously simple recipe is below, along with several ideas for how to enjoy it in other ways!

SOUTHWEST SALSA
INGREDIENTS:

• 1 16-ounce jar of salsa

• 1 15-ounce can of corn, drained

• 1 15-ounce can of black beans, rinsed and drained

STEPS: 

• Dump salsa, corn, and beans into a large mixing bowl, stir, and enjoy with your favorite chips!!
  
  

USES: 

While this recipe started as a party-snack, I’ve since found it to be a GREAT springboard for easy, healthy weeknight meals. Some of my favorite ways to use it include…

• Tex-Mex chicken-and-rice bowls

  • Throw your dip into a slow cooker with 2 large chicken breasts (or 3-4 thighs) and cook on low for ~6 hours (or high for 3-4 hours). Remove the chicken and shred, return to the slow cooker and stir it all together. Serve over rice. 

• Make-ahead taco salad

  • Put a bed of greens into your favorite lunch container. Top with a scoop of the black-bean-and-corn-salsa, your favorite cheese, and a drizzle of chipotle ranch dressing. DONT TOSS IT unless you are eating it right away as the “wet” components can wilt the greens. The next day, crumble tortilla chips on top and enjoy a flavorful, crunchy, easy taco-salad for lunch. 

• Spicy vegan chili

  • Add the dip to a slow cooker with 1 can of pumpkin puree (NOT pumpkin pie mix), 1 can of pinto peans, 4 cups of broth or water, and 2 cups of your favorite grain (rice, quinoa, barley). Stir to combine and cook on “high” for ~1 hour or until the grains are cooked.

• Baked salmon 

  • Preheat your oven to 400F. Lay salmon fillets on a lined baking sheet and season with salt and pepper before spooning the dip over the top of each fillet. Bake uncovered for 12-15 minutes and serve with mexican rice on the side. 

• Loaded quesadillas 

  • Prepare a cheese quesadilla (stovetop or air fryer) and top with sour cream, shredded cabbage, and black-bean-and-corn-salsa for fast, kid-friendly dinner option.

• Southwest pasta salad 

  • Cook half  box (or 8oz) of bowtie pasta according to package instructions. Remove from the heat, drain, and run under cold water to stop the cooking process. Combine with the dip and a bag of spinach for a fast, no-chop, side-dish.

• As a dip

  • Of course, you can always just eat it on a chip without any extra fuss. Such a satisfying snack. 

I hope you’ll give this one a try in your own kitchens. Take care of yourselves!
~Dr Brooke