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The best ingredients for fresh salsa

Put your farmers market finds to good use with a superfood-packed summer salsa. Not only does salsa taste amazing, it's great for you and packed with nutrients.

Health benefits of fresh salsa

  • Tomatoes: Rich in the cancer-fighting antioxidant lycopene.

  • Bell peppers: Full of vitamins A and C, folic acid, fiber and potassium.

  • Red onion: Packed with anti-inflammatory flavonoids like quercetin, which gives these onions their color.

  • Hot peppers: Some studies show eating spicy foods can boost metabolism.

  • Fresh garlic: Antiviral, antibiotic and heart-healthy.

  • Cilantro: Adds tons of flavor for about 1 calorie per 1/4 cup and contains vitamins A, C and K.

Lauren Carey at the Peachtree Road Farmer's Market shares this recipe.

Fresh salsa recipe


  • 3 cups chopped and cored tomatoes

  • 2.5 cups chopped and seeded green bell peppers

  • 2.5 cups chopped red onion

  • 1 cup chopped seeded chili peppers such as hot banana, Hungarian wax, serrano or jalapeno

  • 2 cloves garlic, finely chopped

  • 2 tablespoons finely chopped cilantro

  • 1 lime

  • ½ tablespoon salt


Toss all of the ingredients together and serve with tortilla chips or fresh veggies, or use it to top fish, chicken or tacos.

This recipe makes 24 ounces of salsa and will keep in the fridge for one week.

Check out additional healthy recipe ideas.

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