TULALIP – AnneCherise Jensen is a nutritionist – and a myth buster. She is proving that it doesn’t have to take a lot of time or cost a lot of money to eat healthy.

The Central Washington University graduate has been working with the Tulalip Tribes since January on health and nutrition. That grant ends in September, but a three-year one likely will follow.

Wellness Wednesday Cooking Demonstrations take place the first and third Wednesdays of every month. She shows how to quickly make a healthy meal, cost-effectively. On the second and fourths Wednesdays each month, there are Fitness Demonstrations.

“We just started a walking club,” she said. “We’re slowly inspiring people to move a little more.”

Jensen said she tries to operate the program specifically to the desires and needs of the participants.

“Things they like in their native culture and heritage,” such as fish, she said.

Jensen wants to get them cooking and eating lean meat, fresh foods and whole grains, rather than fast food. Turnouts for the 15-minute cooking classes have been small, so now the tribes are filming them for Tulalip news sites to get the information out to more people.

During a recent session, she made Strawberry Mango Salsa. The main difference compared with regular salsa is strawberries instead of tomatoes.

“A lot of color on your plate gives you a wider variety of vitamins and minerals,” she said. Jensen said the environment is full of cancer-causing carcinogens that damage cells. “Fresh foods can balance that out” and protect organs, such as the brain, she added.

“A plate of food is extremely healthy” if it has colors such as red, purple and yellow, which are antioxidents. Jensen said people are supposed to eat their vegetables, but many don’t like them. To combat that, she likes to mix a little fruit with veggies.

Fresh is best, she said, adding that’s when food is most potent from a health standpoint, and usually more flavorful, too. If it’s a week old, its lost half its nutritional value.

“That’s why it’s important to support your local farmer’s market,” she said.

Jensen likes to use either lemons or lime juices when cooking. The citric acid keeps in the vitamins and color, too. She also likes to use spices, herbs and even jalapenos. “If it’s spicy it cleans the G.I. (gastro-intestinal) tract and helps nutrients get to organs,” she said.

Email ajensen@tulaliptribes-nsn.gov for details.

Strawberry Mango Salsa

2 tbsp Cilantro, fresh leaves

1 lime, juice of

3/4 cup Mango

2 tbsp Red onion

3/4 cup strawberries

1 jalapeno (optional)

2 tsp honey (optional)