Low FODMAP Fresh Heirloom Tomato Salsa


Heirloom tomatoes are the greatest gift the warm weather can give us and if you don’t agree with me then you should probably come back later for a different recipe! Kidding, sort of. I haven’t always been a tomato fan, but there’s something about the balance of sweetness + acidity in heirloom tomatoes that I just can’t get enough of. They’re best eaten sliced with a little salt, pepper, or perhaps tossed with some cucumber, red wine vinegar, and olive oil like my Grampy used to do. This was his go-to lunch every summer from the veggies he grew in his garden. While I’ve been eating plenty of this myself, it’s a rather simple recipe and doesn’t make for the most interesting post, so I decided to try something different.


Salsa is something that those of us on a low FODMAP diet probably don’t get much of. There are a few brands out there that make a fabulous low FODMAP salsa you can buy, but few of you may have heard of them and even fewer stores seem to carry their products. And, when that craving hits, you want to be able to satisfy it, STAT!


In this recipe I used Beefsteak and Limmony heirloom tomatoes from Whole Foods. Beefsteak tomatoes have the most familiar flavor profile; robust, traditional and acidic. Limmony tomatoes are actually a yellow beefsteak variety, but they are zesty and sweet with notes of citrus which helps to really brighten up the bold acidity of the beefsteak tomato. The citrus notes also play well with the lime juice we’ll add to the salsa. If you’re feeling adventurous and really want to kick this up a notch, do like I did and add a teaspoon of dried chipotle chili! It really rounds out the flavor profile and adds a little heat to an otherwise sweet, veggie packed snack.


I also used green pepper in this recipe. Green peppers are higher in FODMAPs than their red, yellow, or orange siblings, however a serving size of 1/2 cup is still considered low FODMAP. This recipe only calls for 1/4 cup, so even if you ate the whole bowl you’d still likely be in the clear if you tolerate them. Alternatively, you could use jalapenos instead and maybe skip the chipotle chilis unless you really like spice!


I served this with Siete grain free coconut flour tortilla chips in keeping with low FODMAP protocol. I find they sit the best with me since they do not contain corn and they have only a handful of clean, whole ingredients.


One last note: If you’re not a fan of fresh salsa and really prefer the kind of texture you’d get from jarred salsa, add about half a can of fire roasted tomatoes in their juices and mix to incorporate.


Ingredients


1/2 beefsteak tomato, diced


1/2 limmony beefsteak tomato, diced


1/4 cup scallions, chopped (green parts only)


1/4 cup green pepper, chopped


1/4 cup cilantro, chopped


1 lime


Sea salt to taste


Optional: Dried Chipotle Chili

  1. Add all chopped veggies to a medium mixing bowl.

  2. Juice 1 lime and add to veggie, stirring to incorporate.

  3. Toss in sea salt + chipotle chili, tasting as you go until desired seasoning level is met.

  4. Store in an airtight container in the fridge for up to 5 days.






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