Grilled Salsa

Featuring: With barbeque season upon us, it’s a great time to bring your chips & dip game to the next level. Say goodbye to store-bought salsa and hello to this antioxidant-rich grilled salsa. The vegetables are a powerhouse of antioxidants that contribute to optimal eye health. At the heart of the salsa lies the humble tomato, bursting with lycopene, lutein, zeaxanthin, betacarotene and vitamin C; antioxidants that protect against UV-induced damage and help to prevent cataracts. Jalapeños don’t just add heat, but are high in beta-carotene and vitamin C, bolstering the body’s defences against oxidative stress. Onions may bring a tear to the eye, but contain the antioxidant quercetin which also helps protect eyes from oxidative stress. Garlic contains antioxidants that may help slow the progression of macular degeneration and diabetic retinopathy.

Served hot or cold it’s a real crowd-pleaser! 

Ingredients

  • 3 tomatoes (any variety), sliced into 3 chunks
  • 3 Roma tomatoes, sliced into 2–3 chunks
  • 3 jalapeños, halved lengthwise (remove stems; optionally remove seeds and pith for less spice)
  • ⅓ white onion, cut into 2 wedges
  • 2 cloves garlic, peeled
  • 2 tbsp vegetable oil with a high smoke point (e.g., avocado, grapeseed, or canola oil)
  • 1 tsp coarse salt (or as little as you can enjoy!)

Method

  1. Add tomato chunks, jalapeño halves, onion wedges, and garlic cloves to a medium bowl.
  2. Drizzle with oil and toss to coat evenly.
  3. Sprinkle with salt, if using.
  4. Heat BBQ to high temperature.
  5. Grill vegetables using long-handled tongs. Consider a vegetable grill pan to prevent garlic and onion from falling through the grates. Start grilling in this order: onion, garlic, jalapeños, then tomatoes. Do not overcook the tomatoes—you want grill marks without them falling apart.
  6. Flip jalapeños, garlic, and onion as needed. Watch the tomatoes closely and remove them first if they begin to soften too quickly. All vegetables should have grill marks and slight softening.
  7. Total grilling time is 6–9 minutes depending on your BBQ heat.
  8. Using tongs, transfer grilled vegetables to a blender or food processor. Pulse until desired consistency is reached—chunky is great! Discard any juices left in the transport bowl to prevent runny salsa.
  9. Serve warm right off the grill or refrigerate and serve cold. Delicious with whole wheat baked pita, tortilla chips, or as a topping on tacos with beef, chicken, pork, or fish.

Healthy Vision Grilled Salsa

Lycopene
Lutein
Zeaxanthin
Beta-carotene
Vitamin C
Quercetin