111015 - Low sodium salsa - lower cost too

If your doctor says limit the salt, or you just think a low sodium diet is a good idea, you might try this low sodium salsa that I make. The doctors, nurses, several nutritionists, two hospital, and a lot of "about your condition" pamphlets given out at the health centers all said that salsa was "off the menu" due to its high sodium content. It does not need to be. Here is how to get salsa back on your menu.

Reduced sodium salsa (zero sodium for some)

I originally developed this recipe for salsa due to a local store raising the price of my favorite picante sauce to $15 per gallon. I consider salsa to be a required meal addition for many dishes, and that new price was rise a of $3, all done at once. That was years ago. This recipe version costs about $5 at today's store prices, contains about the same ingredients, and is low sodium too.


If you can obtain no-salt added tomato products, this salsa recipe should be nearly a zero sodium salsa. Since my local store stopped stocking the no-salt added tomato products, the ingredients of this recipe show the available tomato products. It is still a very low sodium salsa.

Ingredients for the low sodium sodium salsa

mg	Calories	qty	unit	ingredient	pct vol
1,320	150	3	cup	diced tomatoes- w/ juice	34%
3,120	180	3	cup	tomato puree/sauce	34%
0	40	2	cup	onion- diced	23%
0	20	0.5	cup	jalapenos- finely diced	6%
0	0	1	tbsp	cilantro	1%
0	0	2	tbsp	garlic powder	1%
0	0	1	tbsp	parsley flakes	1%
0	0	1	tbsp	sweet basil	1%
Label compare ingredients: tomato, onion, jalapeno, cilantro, garlic, parsley, basil With a serving size of 2 tbsp, this make 70 servings

Notes about sodium, quantities and types used

The sodium content in this recipe can vary widely depending on which tomato product manufacturer can you buy. From one store, the salt content in the store brand tomatoes is half what is shown here. The above is wally gv, and they are the highest sodium stockers I know, but its cheap. I have complained but they ignore the complaints. If you use another store product, the sodium in your salsa will be lower by as much as 25%.


The quantities used for the tomato products are specifically selected so you can use the large can of store purchased products. This avoids having excess food needing to be stored in the refrigerator. I prefer puree tomatoes as this makes a thicker salsa, but this is preference only. Greek sweet basil is a little stronger, and a common option used. For most people, cilantro makes a salsa great, but some insist it be made without it.

Mixing the ingredients

Ingredient setup

In a very large bowl or cooking utensil, place tomato puree and diced tomatoes in bowl. Do not drain the diced tomatoes. Mix lightly to generate uniform consistency.
Add onion, jalapenos, and spices listed. Mix well. Using a large jar for the finished product, pour mixture, or use a soup spoon, to transfer salsa into a large jar. You can also use a large funnel as well, if you have one.


For a suitable jar, I cleaned a previously purchased store product's large, wide mouthed jar. I keep two of them, with one cleaned and stored for the next fresh salsa mix to be made. The large sealable jar avoids refrigerator space issues, and allows the salsa to be sealed, when not being used or it is being stored. It also minimizes transfer of odors between refrigerated items.


Store in refrigerator. It stores well. I have never had a problem even when the salsa is not completely used in a two month or longer period. Always store a new batch in a cleaned jar. Do not just refill the existing jar or you may have spoilage before completely using the old and new mixture up.

Sodium content comparison

If you pick up a store salsa product, you will see the serving size is expected to be two (2) tablespoons per use. Few people ever use just two tablespoons per serving, but that is what it is, so that is what the comparisons are based upon. This is probably one reason doctors and hospitals say to put it "off your list." People often use at least 4-6 tablespoons on dishes.

Comparisons and options table
2 tbsp	mg	Calories	mg reduced	Kcal reduced
Store Salsa*	220	10	0	0
this recipe	63	6	72%	45%
better tomato product	53	0	75%	45%
If you chop and use fresh tomatoes, they have a near zero sodium content.
fresh tomatoes	41	6	81%	45%
If you can find them in your store, the no-salt added tomato product will reduce the sodium content to nearly zero.
no-salt added tomato products	0	0	100%	0%
*Depends on brand, ranges observed are 160 to 350

The taste is better than most store products. It is comparable in flavor and consistency to the higher cost refrigerated salsa you can buy.

When I bring chips and salsa to a party it goes fast and no one seems to notice it is low sodium. Remember that people will tend to avoid things they are told are "different." If you tell them that it is low sodium, they will avoid it. Before I discovered this I used to bring two versions, store and the recipe. I told them which was which, and nobody would touch the low sodium version. At one party I started eating the one I thought was the low sodium version and noticed it tasted much salter. I checked and realized that I had accidentally mixed up the labels. Everyone was eating the version they thought was the "normal" one. From then on I just brought one option and kept quiet about what was in it. Since it is a heart healthy salsa, I am helping them be healthier.

Final issues

The salsa tends to improve in flavor as time progresses and the spices mix into other ingredients. If you do not leave it out at room temperature, it will store for a very long time. If you wish to leave out a salsa for a long time, pour some in a bowl and serve that way. Throw away any salsa not consumed in bowls left at room temperature for very long. If you do not, you will spoil the stored product.

Now you can enjoy life and have your salsa too. (Forgive me please, I could not resist.)

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Sam Martin
Website: http://www.purepotential.com
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