Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet."
-Albert Einstein, Physicist

The refrigerator light goes on...

Salsa may be the most popular condiment in the U.S. now but it doesn’t have to always be made from tomatoes. See Mango Salsa and Melon Salsa.


The most common pepper in markets today is the Sweet Pepper or Bell Pepper. There are a number of varieties and all are in the Capsicum family, making them a cousin to chili peppers, such as jalapenos and habaneros.

Red bell peppers are simply green peppers that have been allowed to ripen on the vine longer and are, consequently, sweeter. There are also yellow, orange and purple varieties, each with subtly different flavors.

Look for peppers that are not soft and have no dark spots or obvious bruising. One sign of a pepper that is not fresh is when there are small pits in the skin.

Green bell peppers have twice the amount of vitamin C as oranges and red or yellow bell peppers have 4 times as much.

4 ounces peppers = 30 calories, 0g fat, 0g sat fat, 0g mono fat, 1g protein, 7g carbohydrates, 3mg sodium, 0mg cholesterol


Fresh Pineapple Salsa

Servings = 8 | Serving size =1/4 cup (makes 2 cups)

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3.

Keeps in the refrigerator for up to 5 days if tightly sealed.

2 cups fresh pineapple (diced)
1/4 cup red bell pepper (diced)
1/4 cup red onion (diced)
1/8 tsp cayenne pepper
1/4 tsp allspice
1/8 tsp salt

Fold together all ingredients and chill for at least four hours before serving. It is better if chilled at least overnight.

Nutrition Facts

Serving size = 1/4 cup

Servings = 8


Amount Per Serving

Calories 22 Calories from Fat 0
  % Daily Value
Total Fat 0g 0%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 36mg 1%
Total Carbohydrates 6g 2%
    Dietary Fiber 1g 3%
    Sugars 4g
Protein 0g
Vitamin A 4% Vitamin C 34%
Calcium 0% Iron 1%
Vitamin K 0 mcg Potassium 62 mg
Magnesium 6 mg