Salsa Ideas

Salsa’s can be a simple and quick way to add flavour and interest to a meal.  Experiment with some of these flavours, making the most of what is seasonal at the time. 

Fresh tamarillo salsa – great with cold meats, fish or chicken
4 tamarillos
1 small onion
1 tbsp brown sugar

Peel and finely chop the tamarillo and onion.  Mix all ingredients together.  Makes approximately 1 ½ cups.

Plum salsa
4 fresh plums, pitted and chopped
1 tsp grated fresh ginger
2 spring onions finely sliced
1 tbsp wholegrain mustard

Mix all ingredients together.  To allow flavours to develop this is best made one hour or more before serving.  Makes 1 ½ cups.

Apple chilli sauce – good with meat, especially pork, or grilled chicken
3 apples peeled and roughly chopped
1 medium onion peeled and chopped
1 cup water
¼ tsp chili powder or 1 small chilli finely chopped
1 tbsp brown sugar

Place apple, onion, water and chilli in a saucepan.  Cover and simmer 5-10 minutes or until apples are soft.  Add sugar and stir well to break up apples.  Makes approx 2 cups, can be frozen.

Banana salsa – great with chicken, fish or curries
2 bananas chopped
½ tsp paprika
2 Tbsp lime juice
2 Tbsp Thai sweet chilli sauce

Gently combine all the ingredients.  Leave for 1-2 hours to allow flavours to develop.  Serve room temperature.  Makes 1 ½ cups.

Peach and pesto salsa – delicious with chicken, fish or pork
2 peaches or nectarines, finely chopped or sliced
¼ cup pine nuts
1 Tbsp finely chopped basil leaves or 1 teaspoon pesto sauce
2 Tbsp lime or lemon juice
2 cloves garlic finely sliced

Gently combine all ingredients.  Leave at room temperature for flavours to develop.  Makes 1 ½ cups. 

Practical Nutrition and Diet Advice

Food Solutions is owned by Fiona Boyle, a NZ Registered Dietitian and a Nutritionist in Tauranga, with over 20 years experience in hospital and private practice settings.

Ph. 07 574 7999
Sign up for the Food Solutions newsletter

"It is not about what you can't eat, rather what you can eat"

Grilled Bananas with Passionfruit and yoghurt