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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.

Wholesome World Tomato Salsa 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

Wholesome World Salad’s

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

  1. Halve the cherry tomatoes, chop up the large tomatoes into 8ths. 
  2. De-skin & finely dice the onion, then de-skin, crush and finely chop the garlic.
  3. Thinly slice the basil & parsley. Finely chop the chillies.
  4. Add all ingredients, except the salt and pepper into a bowl and stir. 
  5. Add the salt and pepper to taste. Done.

Nutriton
Calories166
% Daily Value *
Total Fat27g (42%)
Saturated Fat4g (19%)
Monounsaturated Fat20g
Polyunsaturated Fat3g
Trans Fat0g
Cholesterol0mg (0%)
Sodium7mg (0%)
Potassium295mg (8%)
Total Carbohydrate6g (2%)
Dietary Fiber2g (6%)
Sugars3g
Protein1g (2%)
Vitamin A48%
Vitamin C24%
Calcium14%

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