By Suzanne Doad, MS, RD, LDN
This recipe makes the most of summer produce, including fresh tomatoes and peppers. I am so lucky to be able to enjoy the fresh produce from my parent’s garden. If you don’t have a garden, check out your local farmer’s market. I find that fresh, local produce has so much more flavor compared to what you can get at the store. Plus, the food’s nutrients haven’t been degrading while in transit and sitting on store shelves.
The addition of pico de gallo is an easy way to spice up the flavor of any meal, while also increasing its nutrient content. Tomatoes are a good source of vitamin C, potassium – an important electrolyte, and carotenoid antioxidants such as lycopene. Bell peppers also supply vitamin C and contain a number of antioxidant carotenoids, such as beta carotene.
Ingredients (4 servings):
2 cups of diced tomatoes (approximately 2-3 large tomatoes)
1/4 medium red onion, finely chopped
1/2 large bell pepper (any color), diced
2 jalapeño peppers, minced – remove seeds if you don’t want it too spicy
1 tablespoon of chopped cilantro (you can also use dried cilantro)
Juice from 1/2 a lemon or lime
1/4 teaspoon of sea salt.
How to Make it:
Prepare all ingredients as listed and transfer them to a mixing bowl.
Add the salt and lemon/lime juice. Stir well to mix.
Taste the pico de gallo for flavor. If you would like more salt, add a little at a time until you get the desired flavor.
If you have extra time, allow the mixture to sit for a while, an additional hour, so the flavors can gel. This is one of those recipes that tastes better with time!
Enjoy with your next meal!