Following a low-sodium diet? Several people in my life are too. One friend had a heart attack a couple of years ago and another recently started dialysis. Since both need to watch their salt intake, I’m starting to pay a lot more attention to the sodium content in foods.
Some of the biggest culprits when it comes to sodium are processed foods like salty snacks, canned soup, and cured meats. I use salsa a lot in recipes like Nacho Celery Sticks, Mexican Microwave Egg Scramble, and Smashed Idaho® Potato Pizzas. I thought it would be a good idea to make my own salsa instead of relying on the stuff that comes in a jar.
Store-bought salsas can be high in sodium and some even have added sugar. (Read those labels!) Make your own salsa and you’ll know it’s low in sodium and there’s no hidden sugar. For example, two tablespoons of Tostitos® Chunky Salsa – Medium has 250mg of sodium. The recipe below contains 4mg in the same serving size.
This salsa is subject to endless variations. You can swap out the jalapeño for a hotter or milder pepper. You can substitute parsley for cilantro if you’re one of those folks who thinks cilantro tastes like soap. You can use the tomatoes that look ripest at the grocery store or farmers’ market. (Heirlooms are especially good if you can find them.) You can add whatever type of onions you happen to have on hand.
Go ahead – make your own salsa. It’s easy and your heart will thank you.
Low-Sodium Easy Homemade Salsa
- 8 or 9 cocktail tomatoes about 8 ounces, quartered
- 2 green onions white and light green parts only, chopped
- 1 jalapeño pepper seeded and chopped
- 2 tablespoons chopped fresh cilantro
- 1 tablespoon fresh lime juice
Place tomatoes, onions, jalapeño, cilantro, and lime juice into food processor.
Pulse until salsa is the consistency you like.
Store in refrigerator for up to three days.
If you don't have green onions, use about 1 tablespoon of yellow or red onion.
If you don't like spicy salsa, replace the jalapeno with about 1 tablespoon mild banana pepper or green bell pepper.
If you want a really chunky salsa, dice everything by hand and skip the food processor.