Dinner, Lunch, Snacks

Fresh Tomato Salsa

Those who know me, have a deep understanding of my love for corn chips and salsa.  Why?  Well, I’m not proud of it, but I used to be able to polish off a whole bag of chips and a whole jar of salsa in one sitting.  Not anymore, folks.  Since becoming a nutritionist, I’ve given up on those days of shovelling piles of junk food into my face hole.

Don’t get me wrong, I still love my corn chips and salsa.  But now, I eat way less and when I do, I go for organic corn because I’m just not about that GMO life.  And lately, I’ve been ditching the salsa on the grocery store shelf and making my own instead.  That way, I can sneak in more fresh veggies while also being able to control the ingredient list.

Just like the rest of my recipes, this one is easy to make and delicious to eat.IMG_1280Before we get started, I want to highlight a few key ingredients cause they deserve some serious love (oh and so do you, if you didn’t know that already).

TomatoIMG_1297Ever notice how tomatoes have a beautiful red colour?  That’s due to the carotenoid pigment contained within them called Lycopene.  Research has shown the link between lycopene, its antioxidant properties and bone health.  Fresh tomatoes have also been shown to reduce the levels of LDL cholesterol in the body (the bad kind) and increase the levels of HDL cholesterol (the good kind).  This fruit, sometimes mistaken for a veggie, is also rich in vitamin C.

OnionIMG_1340 (1)Although they’re not my favourite food in the world, onions have more purpose than just to add flavour to a dish.  When they’re not making you cry or smelling up your breath, they’re actually helping to reduce inflammation in the body due to a compound called quercetin.  Onions are also sulfer-containing foods, which is key to consume for optimal health.

GarlicIMG_1320These little gems are a standard part of my diet.  I’ve been known to increase my garlic intake during cold and flu season due to the antibacterial and antiviral properties.  Maybe I’m just so smelly that no one comes near me, but let me tell you, it works!  Garlic is also a sulfer-containing food, is anti-inflammatory and studies have shown that it has huge benefits on the heart.

CilantroIMG_1408You either love it or you hate it, folks.  But this super green herb is packed with antioxidants!  Due to it’s chelation abilities, cilantro can bind to heavy metals within the body and then aid in the detoxification process to rid them from your system.  I highly recommend adding cilantro or parsley into your diet if you’re consuming a lot of fish.

LimeIMG_1375Hey, it’s not just oranges that have all the vitamin C!  This citrus fruit also contains lots of antioxidants and antimicrobial properties.  The skin itself actually contains bioflavonoids, so next time you’re thinking of chucking it out, don’t!  Use it as a zest, in your water or even when juicing.

So without further adieu, I give you my…

Fresh Tomato SalsaIMG_1427Ingredients

3-4 medium sized tomatoes, diced

1 clove garlic, diced

roughly 2-3 tbsp fresh cilantro, chopped

1/4 white onion, chopped

pinch cayenne

pinch cumin

juice of 1 lime

sea salt & black pepper

(optional) fresh chili peppers, to taste


In a blender or food processor, add all ingredients.  Blend until mixed but still slightly chunky.  Chill for approximately 20-30 minutes before serving.

Makes approximately 650 ml of fresh salsa.  Keeps for up to 1 week, in a sealed container in the fridge.

IMG_1430Recipe & Photos by Catherine Sugrue

Information Reference: www.whfoods.com 

Previous Post Next Post

You Might Also Like

No Comments

Leave a Reply