Salsa is an excellent way to eat a mix of great-for-you raw fruits and vegetables. With the combinations being endless, it’s no wonder that so many people love to dip in in front of the TV or at a party or restaurant.
Salsa should be one of those snacks that you don’t feel guilty about. However, if you buy it premade, there’s a chance that it will be loaded with salt. My salsa formula is so simply flavorful that I don’t add any salt at all…not even a pinch.
Why? Chances are, you are eating your salsa with tortilla chips. Most chips are salted to some degree, some more heavily than others. Because consuming minimal salt is a major premise of my plant-based lifestyle, my palate has become very sensitive to foods that are overly salty. Thus, the salt from the chips is enough for me in boosting the flavor of my already delicious salsa.
I really like these chips, from Target’s organic product line. The ingredients are listed as follows: Organic blue corn, organic sunflower oil, organic flax seed, sea salt, lime. (NOTE: If you didn’t already know this, when reading a food’s ingredients on a nutrition label, they are written from greatest to least presence in the product.) True to its name, Simply Balanced, I haven’t found a better premade chip. They are heartier than your average tortilla chip and not too salty, which is perfect for me.
CILNATRO: This common salsa staple is high in antioxidants and prevents oxidation, allowing foods that it is mixed with to stay fresh longer.
GARLIC: There’s a reason that you can buy garlic supplements in the vitamin aisle. Raw garlic, in particular, has anti-inflammatory effects and can lower cholesterol. Those of you who have read up on my health history know how important this is to me!
PINEAPPLE: Pineapple is nutrient-dense rather than energy-dense, meaning that it contains an abundance of nutrients for very few calories (I don’t count, but this may be important to you if you’re trying to lose weight). In one cup of pineapple, for instance, you can consume 40% of the recommended daily Vitamin C intake.
Since we’re on the subject, how do you cut a pineapple? Buying it precut or diced in a can is more expensive. Believe me, breaking it down yourself is easier than you’d expect. I have to give credit to Rachael Ray for my method, which I use for all melon-like fruits and also gourds. Follow these steps to cut a pineapple with ease in minutes:
- Lay the pineapple on its side. Slice off the very bottom and the very top so that you are left with a cylinder that can easily stand flat on the cutting board in its upright position.
- While standing upright, take your knife around the perimeter of the pineapple and slice the skin off, top to bottom. You’re essentially cutting it off in vertical strips until you’ve made it all the way around.
- Once the pineapple is peeled, remove the flesh surrounding the core. While the pineapple is standing upright, put your knife close to the edge of the core and slice downward, effectively removing nearly half of the pineapple. Repeat this process all around the core until you’ve done it a total of four times (the pieces will be uneven in size). Your core should appear as a long, thin rectangle when all of the flesh is removed.
- Chop your pineapple according to its projected usage and discard the core. If you happen to own a powerful juicer, you can juice it instead.
On to my simple salsa! Don’t like onions? Don’t use them and compensate with extra fruit and/or vegetables. Play around with different combinations, using your herb of choice as your guide. I’m envisioning a delicious cucumber mint with pita chips or strawberry basil atop crostini…Yum…
Serve as an appetizer or snack, or use it in a dish like my layered burrito bowl. Enjoy!
FORMULA BASE: SALSA
- 4 cups diced raw fruit and/or vegetables –> I’m using 2 ½ cups vine ripe tomatoes and 1 ½ cups pineapple.
- ½ of a medium onion –> I’m using yellow.
- 1 large clove of garlic, minced
- ½ cup finely chopped fresh herbs –> I’m using cilantro.
- ¼ cup acid (vinegar or citrus juice*) –> I’m using the juice of two small limes.
- Seasoning to taste –> I’m using a dusting of chili powder, paprika, and cumin.
*Whenever possible, juice whole citrus fruits yourself. 🙂
Chop your onion and garlic and get them soaking in your acid, just as you did in preparing my bean salad formula. The acidity will help to break them down so that their flavors are less abrasive and don’t monopolize the salsa.
Dice/chop all remaining ingredients, season, and stir. When it comes to salsa, I don’t typically measure seasonings. Once I have all of my produce in the bowl, I lightly sprinkle it with each of my preferred seasonings (if any) from one end of the bowl to another and that seems to work out nicely.
Serve immediately or store in the fridge for a few days.