Plum Good Salsa

Plums, delicious and versatile fruits, belong to the Prunus genus and come in a variety of colors, including red, purple, and yellow. Bursting with flavor, plums are enjoyed worldwide. Their availability is seasonal, typically ripening from late spring to early autumn, depending on the specific variety and geographic location. During these months, plums thrive in temperate regions, benefiting from warm temperatures and abundant sunlight. The sweet and juicy flesh of plums makes them perfect for snacking, baking, or adding to jams and preserves. When the seasons change and plums grace the markets, it’s time to indulge in their lusciousness.

Ingredients:

4 large or 6 small, ripe purple plums

1 jalapeno pepper

1 red bell pepper

1 small red onion

1 lime or 2 Tbsp. of lime juice

Directions:

Cut plums around the pit into small chunks. Cut off stem of jalapeno and red pepper, remove seeds. Cut ends of red onion, remove skin. Finely dice jalapeno, pepper and onion. Place all ingredients in a bowl, squeeze/pour lime juice over the top and mix. Makes nine, half-cup servings.

Recipe Tips:

• For more or less heat, adjust the amount of jalapeno.

• For ripe plums: choose plums with dark/smooth skin, free of discolored or wrinkled spots.

• Store ripe plums in the refrigerator up to four days. If plums are not ripe, store at room temperature until soft.

• Serve with tortilla chips; on chicken, pork or other types of meat, in tacos or on salads.

• Refrigerate leftovers for two to three days in an airtight container.

—American Heart Association Harvest of the Month recipe collection strength and the risk of a future fracture. Recommended screenings and appropriate treatment are important. Healthy women are advised to have an initial bone density screening at age 65. For men, it’s age 70.

Earlier screening is recommended for women with certain risk factors for bone loss, such as a family history of fractures or the use of certain medications such as steroids. Those who consumed very little calcium in younger years, had an eating disorder, smoke or consume excessive amounts of alcohol may also be vulnerable to accelerated bone loss, Starr noted.

Anyone with a diagnosis of either osteoporosis or osteopenia should talk to her doctor to develop a strategy to prevent further bone loss, she said. The plan may include lifestyle changes and possibly medication. “There’s no one-size-fits-all approach to treating osteoporosis,” Starr explained. “Different medications are available, and treatment should be tailored to the needs of each individual.”

Lifestyle Changes to Promote Bone Health

A healthy lifestyle is important to maintain good bone health or prevent further bone loss if one has osteoporosis or osteopenia, the HSS experts explain. Getting adequate calcium and vitamin D; consuming a nutrient-rich diet that includes all the major food groups; not smoking; and engaging in weight-bearing and resistance exercises can help build and preserve bone mass. Excessive alcohol consumption can also lead to decreased bone density.

“It’s best to get calcium and vitamin D from our diet. Individuals should try to get at least half of their daily calcium from foods such as dairy products, dark, green leafy vegetables and high-calcium fish like salmon and sardines,” Starr explained.

Weight-bearing exercises, such as walking and dancing, are excellent. Muscle strength training is also important for bone health and balance. It’s not only important to exercise, but to move safely when lifting a package or engaging in other activities. It may take some effort, but it’s important to lead a healthy lifestyle today to maintain bone health in the future. For a wealth of information on osteoporosis and recommendations for daily calcium and vitamin D intake, visit bones.nih.gov.

—HSS Long Island