Any time of the year is ripe for making and enjoying salsas, but summer and fall especially inspires us to do so. With an abundance of succulent and mouth-watering nectarines, peaches, mangos, pineapple, melons, tomatoes, peppers and herbs, the sky is the limit for all the scrumptious and healthful combinations possible. Salsas are a snap to make and among the many examples which demonstrate that healthy eating is far from bland.

Salsa is the Spanish name for a particular type of sauce of Mexican origin. It is mostly tomato based, quite spicy and uncooked. Over time, however, salsa morphed into almost any combination of cooked or uncooked chopped fresh vegetables and fruit, or dried fruit, spices and herbs. These nutrition-packed concoctions can be sweet, savory or spicy. The distinction between sauce, relish and salsa has also become blurred.

Salsas are used to augment the flavors of other foods, whether meat, fish, eggs, grains, sandwiches or appetizers. These exciting combinations of ingredients offer a complex profile of contrasting flavors and textures, a fact which makes them exceptionally delicious. You don’t have to make them mouth-searing hot. Their heat can be turned up, down or completely skipped depending on your preference.

During hot weather, when we try to minimize using our ovens and stove tops to prevent the kitchen (and house) from becoming too hot, salsas are among the dishes that come to mind. The fact they can be made in advance of a meal or a party is also a big plus. Refrigerated for 30 or more minutes, salsa flavors are allowed to mingle and reach peak flavor – another bonus. Double the recipe and you can enjoy your salsa again with different foods a couple of days later. After you have successfully made a few salsas from recipes, call on your creative juices to orchestrate some new, exciting and healthy combinations of your own. Try using fruits interchangeably to concoct fresh versions: if the recipe calls for peaches, substitute pineapples, or mango, for example. Let salsa flavors dance in your mouth!

NECTARINE-TOMATO SALSA – Yield: 2-3/4 cups

1 tablespoon lemon juice

2 tablespoons extra virgin olive oil

1 fresh jalapeno pepper, optional

2 medium ripe tomatoes, finely chopped

2 ripe nectarines pitted, finely chopped

1/2 cup, finely chopped sweet onion

2 tablespoons finely chopped, fresh cilantro leaves

In a medium bowl, mix the lemon juice and oil and set aside.

TO CHOP THE JALAPENO: Wearing latex gloves, trim and discard jalapeno stem end. Cut pepper in half lengthwise and remove seeds. Cut each half into thin ribbons lengthwise, then finely chop all of them together crosswise. Add jalapeno to dressing. Wash gloved hands and cutting board with soap and water before removing gloves. Mix in all other ingredients into lemon mixture. Refrigerate in an airtight container for 30 minutes before serving.

APRICOT SALSA – Yield: 1-1/2 cups

1 tablespoon olive oil (not extra virgin)

1 medium yellow onion

½ cup finely chopped dried apricots

1 teaspoon finely grated orange zest

½ cup orange juice

1 teaspoon lemon juice

1 teaspoon honey

1/8 teaspoon ground allspice

Cut onion in half lengthwise, thinly slice crosswise, then chop.

In a large skillet, heat oil over medium heat. Stir in onion, cover and when onion begins to sizzle, reduce the heat to medium low. Cook about 12 minutes, until onion is translucent, stirring once or twice. Mix in apricots, orange zest and juice and bring to a gentle boil. Reduce heat and simmer 10 minutes. Stir in lemon juice, honey and allspice and simmer 5 more minutes until thickened. If too dry, add 1–2 teaspoons orange juice.

FRESH TOMATO SALSA – Yield: about 4-5 cups

3 large ripe tomatoes, finely chopped

1 small green bell pepper, finely chopped

8 green onions, thinly sliced, including their whites

3 cloves garlic, finely grated

2 tablespoons chopped fresh cilantro leaves

Hot sauce to taste, or 1–2 jalapeno peppers, finely chopped

2–3 tablespoons lime juice

½ teaspoon salt

NOTE: Chop the jalapeno last (if using) wearing latex gloves. Don’t touch your face. Mix together all the ingredients and refrigerate in an airtight container for 1–2 hours before serving. Serve with baked corn chips or toasted whole grain pita wedges.

Judy E. Buss is a syndicated eating-for-health columnist and blogger, speaker, and nutritional cooking instructor.