Zesty, tangy, spicy and best of all easy. Plus a word about fermentable carbohydrates (FODMAPS).
I love homemade salsa, don’t you? Especially when it’s zesty and spicy…. it brings a corn chip to life!
This little recipe requires no cooking, has less than 10 ingredients, is a low FODMAP recipe, and it takes 10 only minutes.
My inspiration for this came after we visited Old Town San Diego here in the US. It’s a funny little spot in San Diego that’s like being back in the 19th century. It embraced its Mexican heritage from the 19th century which I loved.
For lunch, we wandered into a little Mexican courtyard restaurant. I admit I wasn’t expecting much and thought the food would be heavy. I couldn’t have been more wrong! Everything was made from scratch, the corn chips, tortillas it was amazing and flourished with the taste of fresh herbs and seafood! It reignited my love of Mexican cuisine once again.
So this little salsa recipe is the beginning of more Mexican-inspired recipes to come!
ABOVE: Fresh red chilli gives this salsa recipe some punch.
Remove seeds if you like things less spicy.
I love a dish that needs no cooking. It’s easy and there’s little mess.
For this recipe, you just chop the ingredients as fine as possible and pop them all together.
Sometimes I find tomato can be a tricky to cut especially if it’s very ripe or if I’m trying to make it look even. For this task, I suggest either using a very sharp knife (you’ll know if it’s not sharp enough because it will all mush together or try a serrated edged knife).
ABOVE: All the ingredients in fresh salsa, just mix together and it’s done.
There are many ways to enjoy this perky salsa My suggestions include:
As a snack with some corn chips (try using unsalted corn chips warm them in the oven and then sprinkling with some smoked paprika over the top….yum!!!)
On a baked potato with some crumbled feta cheese.
With some sliced vegetable sticks like carrot, capsicum, or broccoli
In a burrito using corn tortillas.
Low FODMAP ingredients
I thought it is worth mentioning that this salsa uses all low FODMAP ingredients. For many, this will not be relevant and you can still enjoy this recipe.
For people diagnosed with Irritable Bowel Syndrome (IBS) following a low FODMAP diet, this recipe can also be enjoyed.
ABOVE: Lovely juicy limes, a key ingredient in this fresh salsa recipe.
What are FODMAPs?
I’ll put together more posts dedicated to this topic but in summary, FODMAPs are an acronym that stands for a number of fermentable sugars found in some foods. These are called; oligo-saccharides, di-saccharides, mono-saccharides and polyols.
Foods containing high quantities of these FODMAPs can cause problems in people with IBS in if eaten in certain quantities.
This is because these FODMAPs may not be absorbed well in the gut. It can cause symptoms like gas production, abdominal discomfort, bloating, distention, excessive flatulence, plus changes in bowel habits like diarrhea and/or constipation.
Tools for managing a low FODMAPs diet
In the tools and resources section of Eatly I will be adding a number of quality low FODMAP resources like recipe books written by dietitians.
There is also a great iPhone app available from the iTunes store, developed by Monash University called Monash University Low FODMAP Diet (aff). This tool uses a traffic light system to help you identify foods that contain low, medium, or high FODMAPs. Very handy when needing to quickly check at the supermarket. It also has a number of recipe suggestions, a shopping list function so that you can prepare for shopping and a good information section about IBS. I think that this is a great app, I keep a copy on my phone too.
I just wanted to quickly note that If you are regularly experiencing these types of symptoms please don’t self-diagnose and starting a low FODMAP diet on your own. IBS should be medically diagnosed, see a health professional like your GP or dietitian. This is an important step to rule out any other serious digestive issues and get good support.
I hope that you try this recipe. Let me know if you do. Also happy to answer any questions about the IBS and FODMAP. I’ve got lots more Mexican inspired dishes on the way. Love it!
An easy no-cook fresh salsa recipe using all low FODMAP ingredients.
- 6 small ripe tomatoes finely diced (or 4 larger tomatoes)
- 1 tbsp spring onions (green tips), finely sliced
- 1 handful coriander leaves, leave whole or finely chop
- juice from 1 lime.
- fresh chili finely diced (dice 1-2 cm depending on heat preferences)
- sprinkle of cumin powder
- salt and pepper to taste.
Mix all ingredients in a bowl. (tomatoes, spring onion tips, coriander, lime, chili, cumin, salt, and pepper
Serve with some corn chips, carrot or capsicum sticks.
* Any tomatoes are fine to use, the riper ones are better.
* Use lime juice according to preference try 1/2 the lime juice at first then add more if desired.
* Add fresh chilli according to heat preferences (and heat of the chilli), remove seeds if you'd like this less spicy.
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Disclaimer: The health information provided in this post is of a general nature only. For dietary advice that is specific to your needs please see an Accredited Practising Dietitian in your area.