Gutsy Broad’s FODMAP Free Salsa

I’m swamped by tomatoes!!  I had to pick my garden’s bounty of tomatoes because of the impending frost, and when I peeked in to check on them a week or so later, I discovered they had all ripened at the same time.  I needed a plan to do something about it!

I’ve already frozen some tomatoes (washed, frozen whole), made up some pasta sauce, and have tinkered around with my usual salsa recipe to use up the last of the tomatoes…  I love salsa, and am so glad that tortilla chips are allowed on the FODMAP diet.

Home-grown tomatoes make this an extra-special treat!
Home-grown tomatoes make this an extra-special treat!

Of course, the big problem with purchased salsa is that it contains a lot of garlic and onions, both of which are high on the FODMAP list.  I left out the garlic (I could use garlic flavoured oil, but I didn’t want to add oil to this recipe(, and just used the green tops of onions.  to get that satisfying crunch, I made sure I added lots of diced red and green pepper.  If someone didn’t know this was a ‘special’ recipe, they wouldn’t be able to figure I out form the taste!

Gutsy Broad’s FODMAP Free Salsa

This is makes just a small amount, and easy to double or triple if you need to make more.  The dicing and draining take a little while, but it’s a fairly fast and easy recipe.  If you like your salsa crunchier, add more red or green pepper.  The amount of cilantro can be easily adjusted to taste as well.

  • 4-5 tomatoes (finely diced)
  • 1/2 red pepper (finely diced)
  • 1/2 green pepper (finely diced)
  • 2-3 stalks green onion (diced)
  • handful cilantro (diced)
  • Salt and pepper
  • lime juice
Fresh and delicious!
Fresh and delicious!

Combine all ingredients and let sit for a half hour or so.  There will be lots of liquid at the bottom of the mixture, use a sieve to drain off.  (I retain the drained juices and will use them in another recipe).

I find this salsa tastes better the next day, after the flavours have blended a bit.  This salsa keeps well in the refrigerator, so is a great make-ahead dish for a party or the big game.

Served with tortilla chips, this is a terrific and nutritious snack that even The Husband and The Son enjoy!  The Son currently doesn’t like spicy foods, but it would be easy to add pepper or pepper flakes to up the zing factor.

Gutsy Broad's FODMAP free Salsa!
Gutsy Broad’s FODMAP free Salsa!

TOP 10 Ingredients in My Pantry


My Top 10 Ingredients (that I always have in my pantry)


When I started out trying to follow the FODMAP diet I had already identified a few foods that I needed to replace or learn to live without.  However, as I started to get better at reading labels I was totally blown away by how many processed products have hidden ingredients.   I love cooking, but I hate the hassle of always having to read labels and always having to prepare something from scratch. 


These items represent the safest of my safe list.  I almost always have them in my pantry cupboard – if you are starting out on a FODMAP diet, take the time to find these items in a store, clear a shelf and start your ‘safe shelf’:


Top 10 Ingredients that I always have in my pantry:


1:  Olive oil

2:  Salt and Pepper

3:  Aylmer Accents Fire Roasted diced tomatoes (no garlic!)

4:  Rice pasta

5:  Egg Replacer

6:  Quinoa

7:  Canned Tuna

8:  Rice

9:  GF cake mix

10:  Dairy free chocolate chips

 Chocolate Chips  Alymers tomatoes


You will note that there aren’t any items that would be kept in the fridge or in the fruit bowl.  That’s for another list.   I probably will get some flack for putting in the Gluten Free cake mix and chocolate chips, but I gotta have something sweet from time to time.  I’ve found some dairy free chocolate chips and can make myself some respectable chocolate chip cookies  using the cake mix – having these in the freezer really saves me when I’ve got a chocolate craving !


Looking through this list I think: Good heavens… this really is the most boring ingredient list in the history of ingredient lists…!  Obviously I need to break out of my shell and try a few new products….