Tomato and Garlic Salsa with Chili and Pumpkin Seeds

A spoonful of salsa surrounded by peppers and tomatoes.

Here’s a simple, tasty and very healthy salsa recipe made from tomatoes, garlic, spring onions, parsley, chili and pumpkin seeds.

It goes really well with grilled organic chicken breasts, wild salmon lightly fried in coconut oil and spices or a good cut of steak from grass fed beef. Making up meals like this is easy, tastes great and can also really help you lose weight as you are avoiding the type of foods that promote body fat.



Four medium vine tomatoes or a tub of cherry tomatoes, preferably organic or soaked in hot water and vinegar and washed well to minimize sprays. For medium sized tomatoes, chop them up into a large bowl and drain off any excess liquid. Cherry tomatoes can be simply sliced into halves or quarters.

Tomatoes are one of the best sources of the heart and skin protecting carotenoid lycopene. They are also usually a good source of vitamin C, vitamin K and a variety of B vitamins, as well as minerals like manganese, molybdenum and copper and a rich array of antioxidant phytonutrients.

Dozens of tomatoes on a tomato vine.


1 to 3 cloves of garlic, depending on how much you like it. Crush the bulbs first with the flat of your knife to release the beneficial allicin, then chop finely.

Garlic is among the healthiest of all herbs, full of powerful sulfur-based compounds that have anti-bacterial, anti-viral and anti-cancer properties, strong cardiovascular benefits and a general anti-inflammatory effect throughout your entire body.

In case you’re afraid of using garlic, the parsley in this recipe is such a strong natural deodorizer that it will greatly diminish any chance of garlic breath.

Pumpkin Seeds

A handful of organic pumpkin seeds, ideally crushed up a bit in your hand, in a mortar and pestle or inside a plastic bag with the bottom of the jar.

A handful of pumpkin seeds.

Pumpkin seeds have the highest protein levels of any commonly eaten seed. They also rich in healthy fats, phytosterols that may help reduce LDL cholesterol and an unusual nutrient called delta-7-sterine that can help reduce hair loss and prostate problems in men by counteracting the effects of DHT (dihydrotestosterone).

Spring Onions

2 spring onions, chopped finely. Spring onions, also known as scallions, are a good source of flavonoids like quercetin, beneficial sulfur compounds and a range of vitamins and minerals. They are particularly helpful for improving your cardiovascular system and blood pressure.


A small handful of flat leaf parsley. Pick just the leaves off for this recipe. You can save the stalks for juicing or blending if you like.

Eating parsley regularly can have many health benefits. It is especially good for liver and kidney detoxification, reducing the inflammation that leads to osteoporosis and arthritis and improving your hair and skin tone.


One medium to hot red chili, deseeded and finely chopped. Make sure you don’t touch sensitive areas after handling chilies. You can use dried chili flakes, but fresh chilies have a great flavor and many health promoting nutrients.

Eating just a small amount of chili can boost your immune system, combat diseases of inflammation and promote endorphin production for improved mood and energy. Pretty powerful little things.

Avocado Oil

A splash of organic avocado oil or olive oil. Both are rich in healthy monounsaturated oleic acid but avocado oil is the more nutritious of the two and the more heat stable for cooking with.


A good splash of fresh lime juice. Lime is rich in vitamin C and other antioxidants and adds a great tangy flavor to this salsa recipe.

Salt and Pepper

Large chunks of crystal salt.

Himalayan crystal salt and cracked black pepper to taste. Pink Himalayan crystal salt has a broad spectrum of minerals and is much healthier than regular salt.

Cracked pepper increases absorption of many nutrients and is very good for you. Don’t use powdered pepper though as it breaks down into substances with some health concerns. It also doesn’t taste nearly as good.

How to Make Tomato and Garlic Salsa


How to Make

Once you’ve chopped up your ingredients, this is one of the easiest recipes ever to make. Simply combine them all in a large serving bowl, making sure the chilies are well mixed in. Splash in the avocado oil and lime juice and sprinkle a little salt and pepper. Briefly mix again and it’s ready.

Serve to the side of meat or fish or cut slices of organic chicken, steak or wild salmon over the top for a simple, tasty and nutritious meal. It’s also great spooned into grilled portobello mushrooms for a brilliant tasting vegetarian option.


I hope you like my tomato and garlic salsa recipe. I’d appreciate hearing from anyone who makes up themselves or has come up with some variations.

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