Celebrate National Salsa Month and Cinco de Mayo with healthy homemade salsa

Make Healthy Homemade Salsa – It’s Easy!

This post was written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated on July 1, 2013, but you can read the original post here.


Celebrate National Salsa Month and Cinco de Mayo With Homemade Salsa – It’s Easy!

Making your own salsa is a great way to customize this popular “sauce.” It can include a variety of vegetables, fruits, and beans and be seasoned just the way you like it. Since fresh ingredients provide all the flavor, it’s doesn’t require salt. You can control the heat with the type and amount of hot peppers you add and vary the taste by using things like pineapple or garlic. The color is also under your control, such as switching to tomatillos for a green salsa. One half cup provides a serving of vegetables, so don’t limit yourself to the 2 tablespoon serving size on commercial varieties. Enjoy it as a dip with baked corn chips, condiment with eggs, topping on grilled fish, sauce over quesadillas, or as a side salad with a sandwich. For the freshest salsa possible this summer, plant a salsa garden – one tomato, one jalapeno and plenty of cilantro all in a row!


TOMATOES – Any color, shape and size from globe to cherry and red to green or yellow.

Good source of vitamins A, C and K; mineral potassium; phytonutrients lutein and lycopene


PEPPERS Hot, sweet or a little of both

Vitamins A, B6, C and K; minerals manganese and potassium; phytonutrients capsaicin, beta-carotene and lutein


ONIONS Yellow, white, red or green; sweet or tangy

Good source of vitamins C and B6; minerals manganese and chromium; phytonutrients quercetin and allium


CITRUS Lemon, lime or orange, both juice and zest

Good source of vitamins C and folate; minerals potassium and magnesium; phytonutrients limonoids and flavanol gycosides


VEGETABLE OIL Extra virgin olive oil imparts its own flavor, so use light olive oil or canola oil to let the other flavors shine through

Good Source of vitamins E and K; omega-3 and 6 fatty acids


HERBS Cilantro for authentic version, parsley for a milder one

Good source vitamin A, C, K and folate; minerals iron and manganese; phytonutrients quercetin and epigenin

Posted in Diet and Disease, Food Groups, Food Preparation, HEALTH GOES STRONG, Holiday Meals, Ingredients, Nutritional Needs, Phytonutrients, Snacking and tagged , , , , , , .

Leave a Reply