Healthy Recipes

Fresh salsa

Chop up ripe tomatoes and fresh herbs for homemade salsa that’s bursting with flavor.

Number of servings: 8 (serving size ½ cup)


  • 6 tomatoes, preferably Roma (or 3 large tomatoes), diced
  • ½ medium onion, finely chopped
  • 1 clove garlic, finely minced
  • 2 serrano or jalapeno peppers, finely chopped
  • 3 tablespoons fresh cilantro, chopped
  • Juice of 1 lime
  • ⅛ teaspoon oregano, finely crushed
  • ⅛ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • ½ avocado, diced


  1. Combine all of the ingredients in a glass or stainless steel bowl.
  2. Serve immediately, or refrigerate and serve within 4 or 5 hours.

Nutritional information per serving: 42 calories; 2 g total fat; 0 g saturated fat; 0 mg cholesterol; 44 mg sodium; 2 g fiber; 1 g protein; 7 g carbohydrates; 337 mg potassium

Recipe courtesy of the National Heart, Lung, and Blood Institute

Learn more about selecting the right types of food in the right portions

Call 706-721-8637 to make an appointment with an Augusta University Health dietitian.

About the author

Augusta University Health

Augusta University Health

Based in Augusta, Georgia, Augusta University Health is a world-class health care network, offering the most comprehensive primary, specialty and subspecialty care in the region. Augusta University Health provides skilled, compassionate care to its patients, conducts leading-edge clinical research and fosters the medical education and training of tomorrow’s health care practitioners. Augusta University Health is a not-for-profit corporation that manages the clinical operations associated with Augusta University.

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