Eat Well Aug. 25. 2020

Homemade Garden Roasted Salsa

Aug. 25. 2020
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

Get the most out of your garden-fresh veggies with this Homemade Garden Roasted Salsa!

When it comes to seasonal vegetables, vine-ripened, fresh tomatoes are about as delicious as they come. For this roasted salsa, we used fresh ripe tomatoes and fiery habaneros, straight from our vegetable garden. Homemade salsa is such a great way to enjoy seasonal tomatoes and peppers.

Roasting the vegetables first adds a smokey flavor that works perfectly with the acidy from the tomatoes, as well as the heat from the chilies.

If roasting isn’t your thing or you simply don’t have time, you can skip it and follow the recipe to make it fresh salsa that’s just as tasty.

How to Make this a Complete Meal Using the Foundational Five Nourish Meal Template

A Foundational Five Nourish Meal contains all five elements of a balanced meal: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the flavor factor.

To make this a complete meal, make sure you have all five elements on your plate!

Our Foundational Five Nourish Meals can be found as smoothies, yogurts, oatmeal bowls or breakfast bowls, nourish bowls, salads, soups, stews, and many more.

If you need more support with creating balanced meals, sign up for the Healthy Eating Made Easy with The Foundational Five course.


Health Benefits of Tomatoes:

Tomatoes have been studied in great detail for their relation to cancer protection due to their antioxidant content. Specific antioxidants in tomatoes protect the bones, liver, kidneys and bloodstream. These antioxidants may also work to reduce the damage done to fat in cell membranes or within the bloodstream (a.k.a. lipid peroxidation). Consumption of tomatoes provides overall cardiovascular support and decreases the risk of heart disease. It can also lower cholesterol and support bone health. Surprisingly enough the nutritional content (mainly lycopene content) actually increases and becomes more available when cooking!

Nutrient Breakdown of Tomatoes:

*Per 1 small tomato, 100g

  • Vitamin A | 17% DV
  • Vitamin C |  21% DV
  • Vitamin K | 10% DV
  • Vitamin E | 3% DV
  • Potassium | 7% DV
  • Manganese | 6% DV
  • B Vitamins | folate, B6, niacin, B5
  • Antioxidants | flavanones, flavonols, carotenoids including lycopene, lutein, zeaxanthin, and beta-carotene.

The Recipe

Serves Makes about 1 quart



1 1/2 pounds fresh ripe tomatoes, de-stemmed and cut in half

1 medium yellow onion, peeled and cut in half

4 cloves garlic, peeled

1-4 hot chilies, either jalepeño or habanero, depending on heat preference

Juice from 1 lime

1/2 a bunch of cilantro, with their stems

Salt and pepper to taste


Step 1

Turn on your oven’s broiler.

Lightly oil a medium baking sheet and arrange onion, garlic, chilies, and tomatoes evenly.

Step 2

Place veggies on the top rack of your oven, about six inches from the top. Lightly charr vegetables until they begin to blacken in places. (Be sure to remove the garlic first, since it will charr much quicker than the other vegetables).

Once lightly charred, remove vegetables and allow them to cool slightly, about 10 minutes. Remove seeds and stems from chilies, or leave the seeds if you prefer a spicier salsa.

Step 3

Add vegetables and remaining ingredients to a food processor or Vitamix blender, and process until you reach your preferred consistency.

Garden Fresh Salsa can be store in the fridge for up to 5 days.


Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home! Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped so we can feature you!


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