Fructose Friendly Fresh Salsa



Can you guess what I’m making?

Homemade Salsa, of course!

Ever since receiving the Mayo Clinic Fructose Malabsorption diet, I’ve been expanding Mr. Charm’s diet.  Tomato sauces are out, but fresh tomatos are back IN.  Woot!

That got me thinking about snack foods: Mr. Charm LOVES chips with salsa (takes after his parents!).  But jarred salsa from the grocery store is just full of junk…could I possibly make a salsa that would be fructose friendly?

Every recipe I found called for garlic and onion, and after our short experimentation with food journals we’ve already learned that garlic is ‘iffy’ for Mr. Charm.  It doesn’t wig him out completely, but it does affect his poo…so probably not a good idea to add too much more  fructose into his diet if we’re giving him garlic.

Onion is on the “maybe” list for Mayo, too, so I figured if the salsa could ‘live’ without garlic and onion, I could try OTHER fructose foods on Mr. Charm without complicating things by the garlic and onion.

Like Coconut.

I’m SO  ready to trial coconut on him…talk about making my life in the kitchen easier (if he passes)!!

So…back to the salsa.

Get out two pans and fill them with water.  Plop one on the stove and set it to boil. Put a whole bunch of ice in the other pan.  Set it aside.

I thought I'd try using my steamer insert for easier tomato removal.  It didn't really make it easier - just use a slotted spoon!

I thought I’d try using my steamer insert for easier tomato removal. It didn’t really make it easier – just use a slotted spoon!

Ice water bath...

Ice water bath…

While your water is heating up, grab 4 fresh tomatos and slice an X in the bottom of the skins.  We used Romas, but whatever you’ve got will work.

X in the bottom of a tomato.  Mr. Charm really wanted to help, so he's my 'hand model'!

X in the bottom of a tomato. Mr. Charm really wanted to help, so he’s my ‘hand model’!

Take a jalapeno pepper and de-seed and de-vein it.  You don’t need to chop it up at this point.

I forgot to wear gloves.  Then I chewed on a loose cuticle.  Ouch!  Remember to wear gloves on this step...

I forgot to wear gloves. Then I chewed on a loose cuticle. Ouch! Remember to wear gloves on this step…

Squeeze the juice from half of one lime.  Or use the pre-packaged stuff, if that’s safe for you!  About 1 TBS is what you’re shooting for.

Grab some cilantro and pull off a bunch of leaves.  (Don’t you love how specific I am?)  Really, just pull off as many as you think you’ll want in your salsa…I probably had 2-3 TBS.

Once the water has boiled, drop your tomatos in the water.  Well, place  them in the water – we don’t want you to get burned!

Tomatos almost ready to get naked!

Tomatos almost ready to get naked!

Give them about 1-2 minutes, then remove them from the boiling water and drop them into the ice water bath.  Let them cool.

When you pick them up from the ice water bath, the skin just slips right off!  So easy!

Naked Tomatos

Naked Tomatos

Then just cut off the stem part, cut the tomatos in half and de-seed them.  I tried to squeeze out as much liquid as I could; I don’t like a really runny salsa.

Now, the fun part: put it all in your food processor.  Sprinkle on some salt and pepper (this is ‘to taste’).  Let ‘er rip!  I used my Starfrit Manual food processor, but any kind would do.

All ready to go!

All ready to go!

And what you end up with is delicious, homemade, fructose friendly, yummy good Salsa!  Of course, if fructose isn’t a problem for you, you could add in some onion and garlic to your salsa.  This is a pretty forgiving recipe, after all…just mix stuff together until it looks and tastes right to you!

My finished Salsa!!

My finished Salsa!!

The Geek said it tasted great – just as good as regular salsa with onion and garlic.

Mr. Charm was thrilled to have salsa again.

Mama was happy.



– 4 tomatos (we used Roma)
– 1 lime
– 1 jalapeno
– cilantro
– salt
– pepper

  1. Boil water in one pan, make an ice water bath with another.
  2. Cut the jalapeno in half, cut off the stem, and de-seed it.
  3. Cut the lime in half and juice half the lime.  About 1 TBS of juice is good.
  4. Tear off about 2-3 TBS of cilantro leaves.
  5. Put the tomatos in the boiling water for 1-2 minutes; remove from water and place immediately in the ice water bath.
  6. Let tomatos cool, then remove the skins.
  7. Cut the stem off the tomatos, de-seed and squeeze out excess liquid.
  8. Put all ingredients in your food processor, add salt and pepper to taste, and process!
  9. Enjoy your delicious, better than store-bought, Salsa!


Have you made your own salsa?  Any additions you like to your salsa?


This post was shared with Allergy Free Wednesdays, Whole Foods Wednesdays, and Real Food Wednesdays.

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5 Responses to Fructose Friendly Fresh Salsa

  1. Pingback: Vegan Cheese Quesadillas - Cradle Rocking Mama

  2. Okay, I am officially hungry! YUM Got this pinned and tweeted! Thanks for linking up at Gluten Free Fridays!

  3. Anthea says:

    Agreed I’m starving now. This is another fantastic recipe, and one where you could use the asafoetida powder for the onion and garlic flavour 🙂
    My last comment, for now, I promise lol. I was just wondering if you had heard about a woman named Sue Shepherd? She is an Aussie and has written a few books on the low FODMAP diet, I have one of her recipe books myself and its been quite helpful with the what not to eat sort of stuff, as I’ve found the Internet can give you VERY mixed results.
    Thanks for this recipe! I’m going to try it tomorrow 🙂

    • Carrie says:

      I covet Sue Shepherd’s book! In the states, it will cost me almost $100 to buy it and I just haven’t had the money to spare for it yet. I have wanted so badly to read it, but I’ll have to wait until later this summer after I’ve returned to work (if I can stay at work) to order it.

      Yes, the internet is ALL over the place, isn’t it? I’m sure my recipes are confusing for some! (For what it’s worth, I try to make recipes that my son can handle, and his tolerance level will be different from others’, so…there you go.) That’s why we’ve been sticking pretty closely to the Mayo Clinic FructMal Diet; it may or not be perfect, but it’s a solid starting place where we can branch out from.

      Hope the recipe works for you!

  4. Pingback: Vegan Southwest Queso - Cradle Rocking Mama

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