Learn to Cook: Fresh Salsa

Salsa has lots of advantages: It seems indulgent, but it’s actually a healthy choice, fat free and loaded with flavor and vegetables. It’s inexpensive, especially when the ingredients are home grown or in season. It’s versatile because you can make it hotter with more peppers or make it sweeter with fruit. And it’s easy!

Makes about 2 cups.


  • 2 cups chopped tomatoes (or a combination of tomatoes and fresh peaches, nectarines, mangoes or grapes)
  • .75 cup chopped yellow or white onion
  • 2 tablespoons chopped cilantro
  • 2 tablespoons lime juice
  • 1 to 2 jalapeno or serrano peppers, stemmed, seeded and finely chopped.
  • .25 teaspoon sea salt


Put all ingredients into a bowl, toss well and serve chilled or at room temperature.


Per serving (about .5 cup): 25 calories (o from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 150mg sodium, 6g total carbohydrate (1g dietary fiber, 3g sugar), 1g protein.

Created by Whole Foods