Low-FODMAP Pineapple Salsa


I was expecting company last week and had meant to do some baking but the week had just gone from hectic to all-out-insane and I just couldn’t summon the will to turn on the oven. Still, I wanted to offer my guests something so I figured I’d just pick up some nice cheese on the way home and call it done.

Until, that is, I got a hankering for something a little more tropical and came up with this:


Low-FODMAP Pineapple Salsa

1 c diced tomatoes
1 c diced pineapples
1/2 c sliced green onion tops
1/4 c chopped cilantro*
juice of 1 lime
salt and pepper to taste

Combine all ingredients and mix well. Cover and refrigerate for at least 1 hour or until ready to serve. Good for about 3 days or so.

If you like more heat in your salsa you can, by all means, add a diced jalapeno or other peppers to the mix. Not knowing the heat tolerance of my guests and wanting something a bit on the milder side I left it out. And if you’re in a hurry, many of these items can be found in your local grocery store already chopped and ready to go!

I served it with tortilla chips, of course, but the leftovers made amazing nachos with a bit of shredded cheese and some avocado crema on top!

*Cilatro or Culantro?

When I was picking up said supplies, I needed some cilantro but didn’t really want to buy an entire bunch as I knew most of it would likely go to waste. Dried wasn’t really an option for this sort of preparation, so I was looking among the smaller packages up on the top shelf and found a pouch of Culantro which I mistook for cilantro until I noticed the leaves were actually long, flat blades about an inch wide or so. The packaging mentioned that it had the same flavor as culantro but was hardier–making it a better crop for gardens and a better staple in the fridge.

Preparing this for the salsa I noticed the same taste and flavor as cilantro but the texture was incredibly different. It was more of  a crisp leaf that shattered almost as much as it sliced, and had a crunchiness almost like bay leaves. Still, sliced thin enough and once it’s macerated a bit with the pineapple et al. it’s perfectly fine.

4 thoughts on “Low-FODMAP Pineapple Salsa

  1. This looks amazing! I’ve been trying a lot of new recipes since I downloaded the new FODMAP Friendly app. It shows the amount of FODMAPs in each food, so I can try new recipes while staying on track. Do you have this app? I’m very excited to try this salsa, thanks for sharing 🙂

    1. I haven’t really found a need for the apps since I’m on a less-strict maintenance routine these days. Between the lists I compiled from Catsos’ book and following the Monash blog for updates on newly-tested food, I keep up with the news fairly well.

      Hope you enjoy the salsa!

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