For this month’s Recipe Redux cooking challenge, we were charged with the mouth-watering task of creating a healthy and delicious condiment recipe. With both of our gardens brimming with sweet, jewel-colored cherry tomatoes (red in Janice’s garden and yellow in Liz’s) we decided to add a farm-fresh twist to one of our favorite condiments: salsa.
Salsa is nutritious and versatile. We love it as a dip for baked tortilla chips, a filling for a wrap or taco, and a topping for an omelet, grilled fish, chicken, or beef. There are plenty of options to choose from at the supermarket — black bean salsa, mango salsa, traditional tomato-based salsas — and in most markets, you can find both jarred and fresh varieties. When it comes to sodium, however, jarred salsas tend to be high in sodium. A quick peek at the salsa in Liz’s pantry reveals a whopping 200 milligrams of sodium in each 2 tablespoon serving.
The great thing about salsa is that it’s easy to make from scratch. For our Garden Fresh Tomato & Avocado Salsa, we took full advantage of local and fresh ingredients: cilantro from Liz’s farmers’ market and red onion from her CSA, a California avocado from Janice’s grocery store, and cherry tomatoes from our backyard gardens. Oh, and by the way, we have practically no sodium in our salsa; our handful of fresh ingredients provided plenty of big flavors without the need for much salt.
Garden Fresh Tomato & Avocado Salsa
Makes 3 Servings
- 1 ripe California avocado, peeled, seeded and cut into 1/4-inch dice
- 1 cup grape tomatoes, cut into 8ths
- 1/4 cup fresh cilantro, coarsely chopped
- 1 tablespoon finely diced red onion
- Juice of 1/2 lime (about 1 tablespoon)
- 1/8 teaspoon chili powder
- Kosher salt and freshly ground black pepper
1. In a large bowl, gently stir together the avocado, tomatoes, cilantro, red onion, lime juice, and chili powder until well combined. Season with salt and pepper to taste.
Nutrition Information per Serving (1/2 cup): 90 calories, 7g fat (1g saturated), 5mg sodium, 7g carbohydrate, 4g fiber, 1g protein, 10% vitamin A, 25% vitamin C
Thanks to Janice’s daughter, Leah, we had an abundance of rub-red cherry tomatoes for our recipe.
The best part about participating in the Recipe Redux monthly challenge is getting to see what our fellow Reduxers come up with. Here’s a list of all the other creative condiment recipes:
Carlene Helble from Carlene’s Figments: Roasted Eggplant Pepper Schmeer
Deanna Segrave-Daly from Teaspoon of Spice: Sicilian Relish
Cherie Schetselaar from Grain Crazy: Fry Sauce
Dr Barb from Nutrition Budgeteer: Jalapeno Ranch Dressing is Versatile & Healthier
Elizabeth Jarrard from Don’t (White) Sugar-Coat it: Spicy Tahini Dressing
Kara Lydon from Peace, Love, and Food: Edamame Hummus
Kat Lynch from Eating The Week: Citrus Sesame Avocado Dressing
Emma Stirling from The Scoop on Nutrition: Recipe Redux Kitchen Garden Salsa Verde
Lisa from Healthful Sense: Sweet Peanut Sauce & Dressing
Regan from The Professional Palate: Ponzu Sauce
Danielle Omar from Food Confidence RD: Your New Favorite Vinaigrette
Stephanie Howard from Give Them Something Better: Creamy Garlic Feta Dressing
Nicole Ferring Holovach from Whole Health RD: Maple Salad Dressing
Kristen from Swanky Dietitian: Italian Vinaigrette Aritichoke Dipper
Ann Dunaway Teh from Eat to Nourish, Energize & Flourish: Thai Basil Peanut Pesto
Kristina from Love and Zest: Spiced Pumpkin Dip
Meg from Meg’s Food Reality: Sweet Potato Hummus
Gretchen from Kumquat: dariy-free ranch dressing
Alysa Bajenaru from Inspired RD: How to Roast Garlic & a Recipe for Roasted Garlic Hummus
EA Stewart from The Spicy RD: Creamy Triple Pepper and Kale Dip
Diane from Eat Well Eat Clean: Honey Fig Jam with Goat Cheese