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How to Make Gluten Free Salsa

gluten free salsa

Gluten free salsa is a healthy condiment for foods that is easy to make. You can eat it with tortilla chips, tacos or over rice. The sweet and hot taste adds plenty of zest to any meal. This hot stuff is available in stores but it’s better homemade. Jarred or canned versions may not be as strong as freshly made versions. However, if left long enough the fusion of flavors can prove to be ideal.

Store bought salsa is generally made in a factory. Anything prepared in a factory is subject to cross contamination. For gluten sensitive people, this can be a real problem. Gluten free salsa must be free from cross contamination. Otherwise you can become quite ill as a result. Cross contamination occurs when a gluten free food becomes contaminated either directly or indirectly with a gluten food. For example, mixing gluten flour with gluten free flour. When it comes to store bought salsa it is the vinegars that contain gluten. For this reason, homemade is best because you can prevent cross contamination.

Gluten free salsa options range from basic to hot, all depending on what ingredients you choose to use. Alternatively it can be served hot or cold. An important fact is that eating salsa can provide many health benefits to the body.

Salsa is low in calories. The main ingredients, produce and herbs are naturally low in calories. The use of tomatoes and lime juice add lots of beneficial vitamin C and E to your diet. Hot peppers provide beneficial capsaicin. Capsaicin relieves arthritis, pain and aids in weight loss. Red onions contain high amounts of quercetin which is a natural anti-inflammatory food. Garlic is a gut protector. It is a a natural anti-fungal agent which keeps your digestive tract free of unwanted fungi and yeast. You can make simple gluten free salsa with just those ingredients mentioned above.

Gluten Fee Salsa Recipe

  • 4 medium tomatoes (diced)
  • 3 cloves of garlic (freshly minced)
  • 1 jalapeno pepper
  • 1 small red onion (diced)
  • ½ tsp cumin
  • ¾ cup cilantro (chopped) freshly squeezed lime juice
  • salt, black pepper to taste


  1. First, place all ingredients, except salt and pepper into blender or food processor for about 1 minute until well combined.
  2. Next, add salt and pepper to taste a little at a time until desired taste is achieved
  3. Finally pour gluten free salsa mixture into bowl and refrigerate. Serve along side tortilla chips.

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Considering Adopting a Plant Based Diet?

Plant based diets are becoming more and more popular these days. There seems to be a great push towards changing from meat based diets toward a plant based one. This is likely due to the fact that such a diet will effectively lower body weight, blood pressure, cholesterol levels and cost effective. Overall this diet is considered good for the environment and animals alike.

But what exactly does a plant based diet consist of? Simply put this diet reduces, restricts or completely eliminates meat and animal products from ones diet. Anyone who choses to be vegan is primarily eating food that comes from plants. Having said that, this is a sort of diet that isn’t for everyone. As simple as this diet sounds there are several variations to consider before embarking on this food journey.

Plant Based Vegan

It is important to know that true vegans do not consume or even use any product that involves an animal in its production. This restriction includes meat, poultry, game, fish, eggs, dairy, honey and animal by-products like gelatin. However since this diet is restrictive to plants, vegans may need to supplement on vitamin B12, folate and Omega 3.

Despite the nutrient deficiencies that a pure vegan diet may cause, there are quite a few healthy benefits of adopting a diet. Vegans will likely have stronger nails and healthier hair. Not to mention they may also have clearer skin and better complexions than others. This is due to the fact that this diet consumes lots of fresh produce that are loaded with helpful antioxidants and nutrients. Fresh produce are naturally anti-inflammatory which aid in keeping inflammation at bay.


Unlike a true vegan diet, this variation allows dairy products to be consumed. You can not have poultry, fish or eggs. The number one benefit to including dairy is that it will help your body take in more calcium. These dairy products include yogurt, cheese and milk. An intake of calcium may ward off osteoporosis by protecting your bones. It also helps our muscles and metabolic processes to function properly. Other benefits to adopting this diet include weight loss, stable blood sugar levels, lower blood pressure and better heart health.


This version of a plant based diet allows for foods with eggs to be consumed. This diet does not allow diary or meat products. However, with the inclusion of eggs, you can have a good source of protein and vitamin B. As a result, you may experience lower blood pressure, satiety and balanced blood sugar levels.

Ovo-vegetarian variation would be a good choice for those who suffer from food allergies or sensitivities.

Lacto-Ovo Plant Based Diet

For this diet it is important to note that the word ‘lacto’ refers to milk and ‘ovo’ refers to eggs. Therefore, this diet allows you to eat diary and eggs but no meat, poultry or fish. As a result, this plant based diet is more popular amongst those who choose to be vegetarian. If you choose this diet you must take note to exclude the following from your diet:

  • meat poultry
  • fish and seafood
  • insects or insect products
  • gelatin
  • stock made from animals

Instead choose foods from the following list:

  • fresh fruits and vegetables
  • eggs
  • dairy products
  • tofu
  • beans and lentils
  • nuts and seeds
  • whole grains
  • healthy oils

As you can see choosing a plant based diet can be a healthy way to eat. Should you consider changing your current diet to that of a plant based consider these tips. Make a plan and start slowly. Speak with your nutritionist for recipe ideas. Aim to mainly eat fresh whole foods. Ensure you are consuming enough protein. Avoid processed foods if you want to stay healthy. Eating too much processed foods will cause weight gain, fatigue and an unhealthy body.

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