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Monty's Pico De Gallo
2 large tomatoes, diced
1 small onion, diced
2 T fresh cilantro, chopped
juice from 1 lime
1 jalapeno pepper or 1/2 green pepper, diced
salt and pepper to taste
Serve with baked tortilla chips.
Recipe provided by UT Medical Center's Executive Chef Monty Lowans.
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Chips and salsa have become the “healthier choice” for snacks. However, many store-bought salsas can be loaded with sodium and other additives. Fresh ingredients and creativity make delicious salsas the whole family will love.
It is important to compare the labels when purchasing store-bought salsas. The best choice of all is to make your own salsa. It is quick, easy and the possibilities are endless. Add fruit to sweeten the salsa or hot sauce or peppers to please spicy eaters. Add different types of beans or herbs to completely change the flavor.
Once you have your salsa made, you can use it as a dip, a topping on tacos, nachos, burritos and on many meats such as chicken or fish. Chop the vegetables a little larger, and it can make an excellent salad side dish for your next picnic or barbeque.
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Base Ingredients
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Red Tomatoes
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Corn
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Mango
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Roma Tomatoes
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Black Beans
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Pineapple
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Grape Tomatoes
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Kidney Beans
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Strawberries
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Cherry Tomatoes
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Cannellini Beans
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Peaches
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Tomatillos
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Chickpeas
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Blueberries
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Accent Flavors
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Vidalia Onion
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Cilantro
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Lime Juice
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Red Onion
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Basil
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Olive Oil
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Jalapeno Peppers
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Garlic
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Avocado
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Green Chilis
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Ginger Root
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Feta Cheese
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Serrano Peppers
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Vinegar
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Natural Cheeses
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Turn on your creative side to make your own salsa recipe and even bake your own chips to really cut calories, fat and additives. Use salsa as a tasty dip with veggies or baked chips, as a delicious side dish or to top off some grilled chicken or fish. Salsa will add a splash of nutrients and a special touch to your meals. So if you have fresh produce, herbs, lemon or lime juice and some salt and pepper, you are ready to get started and have a fresh compliment to any party or meal in just a few minutes.
Tomato Basics & 6 Common Tomatoes 
There are thousands of tomato varieties available. Tomatoes are very healthy for you. They are rich in vitamins A and C, lycopene and fiber and are cholesterol free. They are one of the most versatile fruits - and the most eaten (bananas are the second most eaten fruit). Tomatoes are available all year round, but they are at their best June through September.
No matter when you purchase tomatoes or of which variety or color, you want to make sure they have a deep, rich color and do not squish or break to the touch. Although many people tend to refrigerate their tomatoes, they actually should be stored at room temperature to prevent loss of flavor and change in texture, particularly of the skin.
Any type of tomato can be used when making a salsa. Here are a few commonly found tomato types.
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Type
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Size
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Color
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Common Use
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Other
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| Beefsteak |
Large
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Red
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Sandwiches
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Slightly irregular shape, thinner skin
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| Globe |
Medium
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Red
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Many uses
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Round
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| Plum |
Medium
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Red or yellow
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Tomato sauce or tomato paste
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Egg-shaped
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| Cherry |
Small
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Red or yellow
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Eaten whole
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Round, sweet
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| Grape |
Small
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Red
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Eaten whole
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Oblong
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| Heirloom |
Many
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Red, yellow, green, purple, striped
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Anything
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Not as common in supermarkets, lots of varieties
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