Salsa is great for so many reasons. This vitamins-laden dish is great for parties, picnics or just a simple stay-home movie night. It is so refreshing and appetising. It’s perfect for snacking.

It’s hard to go wrong with fresh Salsa. No matter what kind of Salsa you choose to make, the one must-have ingredient is tomato, the red jewel of nature. Whether you consider tomato to be a fruit or a vegetable, it is of no doubt that tomato is a nutrient-densed food that is tremendously underrated.

Tomato contains a large amount of antioxidant, Lycopene. It is what gives tomato its red colour. Lycopene prevents the oxidation of serum lipids, the key culprit of cardiovascular diseases. Regular consumption of tomatoes can decrease LDL cholesterol and triglycerides levels in the blood hence promoting a healthy heart.

Tomato also contains an abundance of Potassium, Iron and Vitamins A, C and K. Potassium maintains nerve health, reducing the risk of developing high blood pressure by lowering stress in the arteries. Iron maintains blood health and Vitamin K controls bleeding and clotting of the blood. Vitamin A, a powerful antioxidant generated from excess beta-carotene in the body, helps to improve eyesight and prevents night-blindness and macular degeneration.

A single tomato makes up about 40% of our daily Vitamin C needs. Vitamin C can help with the maintenance of the lining of blood cells, the lowering of the blood pressure, and the prevention of clogged arteries.

Having said all these benefits, commercially-grown tomatoes are, unfortunately, part of the Dirty Dozen list. Meaning they retain a high percentage of pesticide residue. Therefore, it is advisable to buy organic tomatoes whenever possible.

Try out this recipe and have a taste of sunshine!


½      pitted fresh date
⅓     cup chopped red onions
1       cup chopped tomatoes
1       tbsp minced coriander leaves
¼      tsp salt
⅛      tsp cayenne pepper
1½    tbsp freshly squeezed lemon juice


  1. Add all ingredients into a food processor and process till desired consistency. (We like it a little chunkier)!