Tag Archives: Nourishing Food

Homemade Pico de Gallo

If you have ever eaten Mexican or Hispanic food at an authentic Mexican restraunt, then you have probably enjoyed Pico de Gallo served either on top or on the side of your meal. It is traditional in Mexican cooking, and it comes together quick and easy and makes meals POP with fresh flavor and texture. Pico de Gallo is usually served raw and is the opposite of a cooked salsa. It is basically a fresh uncooked salsa so it is a salad. It is also sometimes called Salsa Fresco “fresh salsa” and also Salsa Bandera “salsa flag” because it’s colors are similar to the Mexican Flag. No matter what you call it, or how you serve it, it is delicious!

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Homemade Pico de Gallo

1 medium chopped onion (red or white)
2 medium chopped tomatoes with seeds removed
1 small chopped jalapeno with seeds removed
1/4 cup chopped fresh cilantro or 2 Tbsp dried cilantro
1 Tbsp fresh squeezed lime or lemon juice
1/2 tsp sea salt

Toss everything together and store in fridge or freezer until ready to use.

Nutritional Data:

I have figured the nutritional data for 1 cup or about 1/2 of the recipe. This recipe makes about 2 cups of salad. Many times you might only use a tablespoon or two if using this salad as a garnish, or inside of a shell, so adjust the data per the amount you use:

Calories 55
Protein 2 g
Fat 0
Fiber 3 g
Carbs 13 g
Sugars 6 g
Calcium 34.4 mg
Iron .6 mg
Magnesium 22.8 mg
Vitamin K 17 mcg
Vitamin C 28.5 mg
Vitamin A 1224 IU

and much more vitamins, minerals, enzymes, and antioxidents.

How I use Pico de Gallo:

I highly recommend keeping batches of this awesome food fresh in the fridge and frozen in the freezer for various uses. It can be used on various diet programs too such as Trim Healthy Mama, The Fast Metabolism Diet, Paleo, Lowcarb, Eat Fat Loose Fat, Nourishing Foods, etc. You just can’t go wrong having a batch or two of this dish on hand.

I use Pico de Gallo for many different meals both as a raw topping and as a cooked base for chili, tacos, burritos, bean dips, breakfast omelets, breakfast egg scrambles, soups, stir fries, spanish rice, etc. and also as a fresh topping or garnish on other meals (steak, salad, cucumber salad, etc). I love to make quick breakfasts by adding a few tablespoons of Pico de Gallo in a skillet, sauteing with chopped spinach and then piling all of that inside a delicious omelet. The best omelets ever!!!

Here is a great idea that enhances the nutritional value too. If desired, you can ferment Pico de Gallo in a glass canning jar for one to three days on the kitchen counter, and then for another week or so in the fridge before using just by adding in 2 Tbsp of liquid whey to the recipe when preparing a fresh batch. It will turn out similar to the Asian fermented Kimchi (you can make Kimchi with this by adding chopped cabbage and red chili peppers). It is amazing what you can do with ferments. The Lactobacillus in the liquid whey will grow at room temperature in the jar and will help safely ferment the veggies and it activates lots of enzymes and good bacteria that are beneficial to the digestive and immune systems.

Whether you eat Pico de Gallo fresh, fermented, or cook it as a base in different dishes, it is YUMMY!!!

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Summer Grilled Chicken Pecan Salad

A salad is a great way to eat a healthy meal, if it is topped right.  You can convert a plate of lettuce into something amazing with just a few ingredients.

Besides veggies and fruits, be sure to include proteins and healthy fats when making your salad too.  There are vitamins and minerals in greens such as lettuce, kale, and spinach that require healthy fats to make them extractable and usable by the body.

A great thing about salad is that it can use up leftovers from a previous meal, and it can be made a day or two ahead and refrigerated and still taste fresh when you go to eat it. That makes it a wonderful convenience and budget friendly food too.

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One thing I really like about summer is cooking meat outside over hot coals.  It gives meat such a delicious smoky flavor.  And in my opinion, no meat on the planet tastes better with a side salad, or on the main entre salad than smoked meat!  And a little goes a long way too.  So go ahead and have a nice dinner with your grilled meat, but save a few extra pieces for leftovers to use as toppings on salads to enjoy later during the week too.  Here is a delicious salad I made with leftover smoked grilled chicken breast.

 

Summer Grilled Chicken Pecan Salad

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Ingredients:

Grilled Chicken  2 oz  cut up

Romaine Lettuce  1 cup shredded

Baby Spinach Leaves 1/2 cup shredded

Romano or Plum Tomato 1 cut into small pieces

Pecans broken into large pieces 1/4 cup or 1 oz

Lemon 1/2 cut into wedges to squeeze out juice as dressing over salad.

Directions:

Wash, chop, cut, and toss!!!  Your salad is now ready to serve!  It just can’t get any easier other than if you made it up a day ahead, and all you had to do was walk to the fridge and pull out a delicious prepared salad when you are hungry.

Nutrition:

Calories 214 g; Carbohydrates 15.7 g; Net Carbs 12.4 g; Fiber 3.3 g; Protein 10.4 g; Fat 13.2 g;               Vitamin A  6025 IU; Vitamin C 34.7 mg; Vitamin K 134 mcg;  Niacin 3.9 mg; Folate 113 mcg; and a good source of manganese, magnesium, selenium, iron, potassium, zinc, and so much more.

Optional: a drizzle of good quality olive oil and a sprinkle of Himalayan sea salt would provide even more great nutrients to top off this salad with.

This is a delicious meal anytime of day.  Lunch, supper, or split it into two side servings to go along with another meal.  I would even eat it for breakfast too.

Enjoy!

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