Tomato Salsa
A nutritionally potent dip is the Wholesome World Tomato Salsa. All of the ingredients feature in our top ‘anticancer’ foods. Perfect for those summer bbq’s, when the season hits and flavour really come into their own.
This is really good if you marinate it. Just let it sit for 30 minutes. It is great in wraps, or just with vegetables or crispbread to dip.
Spend a little extra on good quality extra virgin, cold-pressed olive oil if you aren’t using it for cooking, as the flavour adds so much to dishes and salads.
Why is this recipe so healthy?
Olive oil contains omega 9, a healthy fat, that has been seen as one of the main health components of a Mediterranean diet.
Tomatoes, also very much part of a Mediterranean diet, are a good source of vitamin C & K, along with potassium and folate. Their excellent anticancer credentials are mainly due to their array of anti-inflammatory plant compounds which include lycopene, beta carotene, naringenin and chlorogenic acid. All the best immune system boosters and cancer fighting nutrients.
Tomatoes, also very much part of a Mediterranean diet, are a good source of vitamin C & K, along with potassium and folate. Their excellent anticancer credentials are mainly due to their array of anti-inflammatory plant compounds which include lycopene, beta carotene, naringenin and chlorogenic acid. All the best immune system boosters and cancer fighting nutrients.
Raw onion and garlic aid detoxification pathways in the liver, are antimicrobial and the quercetin found in onions has been found to have numerous anticancer properties.
Added herbs and spices increase the anti-inflammatory credentials of the ultra healthy dip.
Tomato Salsa
GF, DF, GrF, RSF, V, Ve, P, EF, NF, LF, SS
GF | Gluten Free
DF | Dairy Free
GrF | Grain Free
RSF | Refined Sugar Free
V | Vegetarian
Ve | Vegan
P | Pescatarian
EF | Egg Free
NF | Nut Free
SS| Soft Sloppy
Serves: 2-4
Time to create: 10 mins
Time for personal effort: 10 mins
INGREDIENTS
150g Cherry tomatoes
300g Large tomatoes
½ Red onion
2 Garlic cloves
Pinch Basil leaves
Pinch Parsley
1 Red chilli
8 tbsp Olive oil
Pinch Salt
Crack Black pepper
METHOD
- Halve the cherry tomatoes, chop up the large tomatoes into 8ths.
- De-skin & finely dice the onion, then de-skin, crush and finely chop the garlic.
- Thinly slice the basil & parsley. Finely chop the chillies.
- Add all ingredients, except the salt and pepper into a bowl and stir.
- Add the salt and pepper to taste. Done.
| Nutriton | |
| Calories | 166 |
| | % Daily Value * |
| Total Fat | 27g (42%) |
| Saturated Fat | 4g (19%) |
| Monounsaturated Fat | 20g |
| Polyunsaturated Fat | 3g |
| Trans Fat | 0g |
| Cholesterol | 0mg (0%) |
| Sodium | 7mg (0%) |
| Potassium | 295mg (8%) |
| Total Carbohydrate | 6g (2%) |
| Dietary Fiber | 2g (6%) |
| Sugars | 3g |
| Protein | 1g (2%) |
| Vitamin A | 48% |
| Vitamin C | 24% |
| Calcium | 14% |
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