okay for Phase
1 except as noted. I usually buy my salsa, sometimes fresh and sometimes
in a jar. For those of you who prefer to make your own, here are some
recipes using both fresh tomatoes and canned tomatoes.
Almost all salsas are fat free. There are several recipes on this
site that use salsa as an ingredient.
Using Fresh Tomatoes
Recipe from the Susan Powter recipe book.
3 medium tomatoes, cut into chunks
1 medium green bell pepper, seeded and cut into chunks
1 scallion, with top, cut into large pieces
2 tablespoons chopped fresh cilantro, optional
1/2 jalapeno pepper, seeded and minced (include seeds for a hotter
1 tablespoon freshly squeezed lime juice
1/2 teaspoon fine sea salt
Put all the ingredients into a food processor fitted with the metal
blade and pulse to coarsely chop. The salsa will keep up to a week in the
Serves 6. Calories: 24 (1/2 cup), fat: 0 gm, 0% fat
From "The Great Salsa Book" by Mark Miller.
1/2 cup red bell pepper, seeded and finely diced
1/2 cup yellow bell pepper, seeded and finely diced
4 teaspoons minced serrano chile, seeded
1/3 cup apple cider vinegar
1/4 cup finely chopped fresh cilantro
2 tablespoons minced shallot
2 tablespoons fresh lime juice
1 1/2 teaspoons sugar (you can omit, or use a packet of Splenda
1/4 teaspoon salt
Combine all ingredients and chill.
Cilantro Lime Salsa Fresca
From Andrew Evans: Here is my favorite—very easy.
3 large tomatoes or 5 or 6 plum tomatoes, diced small
1 medium white onion, diced small
1 jalapeno or other hot pepper, diced (you decide if you want to
seed it or not)
Juice of 2 limes, or one lemon and one lime
1/2 cup chopped fresh cilantro
Salt to taste
Combine everything in a bowl. Cover and refrigerate a couple of
hours or overnight before serving.
1 large tomato, seeded and chopped
1/2 onion, chopped (or more if you like)
1 green (or yellow or red or all 3) pepper, seeded and chopped fine
1 1/2 teaspoons vinegar
1/4 to 1/2 teaspoon sugar (this draws out the juices of the
veggies) See note.*
1/2 teaspoon salt (or more to taste)
Jalapenos (optional, in whatever amount to your taste)
Put all ingredients into a bowl. Mix well. Let sit on counter for
at least an hour, covered with plastic wrap, stirring every once in a
Before serving, add a sprinkling of cilantro, fresh or dried. If
you like, you can add a chopped garlic clove. Of course, you can make as
big or small a batch as you like. Just experiment, and you'll get the
right combo of vinegar, salt, and sugar. If you like the heat (which I
don't) add jalapenos.
*Note: This is such a small amount of sugar that it shouldn’t cause a
problem. However, if you prefer, just leave it out, or use
Whey Low, which works like sugar. I don't know is Splenda would work in
From a forum: Here's some salsa that turned out really well and
is mild—even with the jalapenos! Really.
4 or 5 ripe medium tomatoes, diced (you can seed them or not, your
1 small red onion, diced finely
2 cloves of garlic, minced
1 bunch of fresh cilantro, stems removed and coarsely chopped
2 or 3 jalapenos, seeded and diced finely
Juice of one lime
Salt and pepper to taste
Combine all and serve immediately or let it set to combine flavors.
This keeps a few days in the fridge. If you want to spice it up, add some
generous shakes of chili sauce or serrano peppers. If you like a stronger
onion flavor use white onions.
From Jan Gordon: I don't measure when I make this, so bear with me
and taste as you go.
2 cups (more or less) fresh vine ripened tomatoes, chopped
1 cup (about) purple or sweet white onions, chopped fairly fine
1 tablespoon balsamic vinegar
Chopped jalapenos to your taste
(you can use pickled nacho slices, diced, or use fresh
1/2 to 1 teaspoon fresh garlic, minced very fine, or use a garlic
1 to 2 tablespoons diced fresh cilantro (optional)
Freshly ground black pepper, a few grinds
Dash of salt
Mix all ingredients and chill for at least an hour.
Fresh Tomato Salsa
2 large tomatoes, diced
2 tablespoons chopped red onion
1 clove garlic, minced
1 medium green pepper, chopped
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1 small jalapeno pepper, seeded and finely chopped
Combine all ingredients in a medium bowl and
chill several hours before serving.
Makes 2 servings.
Nutrition Facts Per Serving: Calories 70,
Calories from Fat 10, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg,
Sodium 20 mg, Carbohydrate 16 g, Dietary Fiber 3 g, Sugars 8 g, Protein 3
Green, yellow, and orange bell peppers are among the best vegetable
sources of vitamin C, but red bell peppers are even better. They provide
three times as much vitamin C as oranges. They are also outstanding for
their ability to boost your immune system and fight free-radical damage to
your cells, helping you to fend off ailments such as cancer and heart
disease. Bell peppers are also an excellent source of cancer-fighting beta
carotene, but red peppers provide 20 times more beta carotene than other
Honus's Summer Salsa
cup scallions, minced
FRESH cilantro, chopped, no stems
cloves garlic, minced
cup chopped FRESH oregano
tablespoons Jalapeno pepper, minced (more if your taste buds can handle
yellow peppers, chopped
cup olive oil
tablespoons FRESH lime juice
and Pepper to taste
have the time, chop all the ingredients by hand. It's more work, but the
salsa will look better and for some unknown reason, taste better.
Otherwise, use your food processor to speed up the preparation. Once all
the ingredients are prepped, add them to a large bowl and stir gently
until well combined. Cover, and refrigerate for at least one hour.
You'll find the
leftovers are better the next day after a night of marinating and will
make a great omelet the next morning. When I prepare this recipe, I
usually make a large amount at one time and dine on it all week. If you
just want to make enough for one meal, reduce the amounts proportionately.
Using Canned Tomatoes
From Graham Gibbs: Someone wrote awhile back asking for a salsa
recipe. Well, here's mine, and it's easy and so good I use it as a
dressing on salads. I love this stuff.
1 16-oz can tomatoes (chop up tomatoes and dump liquid and tomatoes
1 7-ounce can
chopped green chilies
1 bunch of green onions chopped
Basil, hot sauce, and pepper to taste (it gets a little hotter the
longer it sets)
Mix let chill for at least an hour.
Makes 2 cups. From www.hunts.com.
1 can (14.5 ounce) Hunt's® Petite Diced Tomatoes (has no added sugar)
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 jalapeno pepper, seeded and chopped
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
1 clove garlic, minced
Combine all ingredients in small bowl. Season
with salt and pepper to taste.
Let stand 2 hours to let flavors blend.
1 can (28 oz) stewed tomatoes*
3 large jalapenos
4 large garlic cloves peeled
salt to taste
1/2 tsp cumin powder
1/2 tsp oregano
1/4 cup cilantro leaves
Roast jalapenos (in the oven under broiler) until skins are
blackened. Do not remove skins but remove stems. Blend jalapenos in juice
of tomatoes, (no tomatoes at this point). Add seasonings, garlic,
tomatoes, and cilantro leaves; chop in blender for 3 seconds. Keep
*Note: Stewed tomatoes usually have added sugar, so read label. You can
substitute two 14.5 oz cans of petite diced tomatoes.
1 can of Cajun stewed tomatoes (these might have some added sugar,
1/4 cup minced Vidalia onion
1/2 clove minced garlic
Juice of 1/2 lime
1 tablespoon dried cilantro
Blend all ingredients just until chunky. You don’t want to let it
Phase 3 because of the honey.
3 canned jalapenos (or more or less to taste)
Ingredient amounts can vary.
Drain the juice from the
tomatoes into a food processor or blender. Then squeeze the
extract more juice, adding the juice to the food processor or blender,
reserving the tomatoes. Add onion,
and honey to the food processor or blender. Process until smooth.
and just hit the button on the food processor a couple of times to chop
DO NOT process them, just chop coarsely.
The salsa has a slightly sweet flavor due to the honey, and combined with
the hotness of the
gives it a unique taste.
4 to 6 cloves garlic (or to your taste) chopped fine
1 handful or more of crushed red chili (also to your hot taste)
Stir well and add a little water if
too thick. Tomatoes have lots of salt, so check before adding the salt,
then add to your taste. If you like oregano or cilantro, that can be
added. Make ahead of time as the flavor will be better as it sets.
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December 22, 2003