Lacto-Fermented Salsa: Recipe

The Super Bowl is only a week away, and many of us are scrambling to get recipes together for the big game. I mean, really, the Super Bowl is more about eating than anything else, right? It's often a time when we fill our bellies with tons of sugar, rancid grains, and polyunsaturated oils in the form of junk food - commonly known in this household as frankenfood because it's certainly not real, natural, or meant to be eaten. But, we do have other healthier options, and they don't involve eating celery sticks and carrot juice. Blech! No, thank you. Healthy eating doesn't mean boring eating. Healthy eating means pastured meats, fats like lard, coconut oil, butter, raw nuts and cheeses, fruits, vegetables, wild seafood, whole fat, raw dairy, traditional sourdough, and let's not forget lacto-fermented foods. Healthy eating means flavor, and lots of it! We were given taste buds for a reason, and it wasn't so they could be hoodwinked by artificial flavors. But, back to fermented foods. You've already learned about the benefits of consuming homemade ferments, and yesterday I posted the recipe for making whey. Whey is a vital nutrient in most lacto-fermented foods. Making and eating your own fermented foods gives your family a budget-friendly way to get vitamins, minerals, and probiotics into your bodies. Plus, ferments are just plain delicious, and you don't want to be left out of the fun!

Yes, it's time for you to get a bit adventurous. But, have no fear, the process is actually very easy, and the result? Spicy perfection. I bring you a delicious recipe for something many of us eat: salsa! This is the perfect food to introduce to your friends during the Super Bowl. What party doesn't generally have a bowl of chips with a side of salsa? Or, how about introducing it to your family on Taco Night? So, gather your ingredients and make that whey; you’ll soon be wishing I posted a recipe for homemade tortilla chips!

from Nourishing Traditions, by Sally Fallon
Makes 2 quarts
4 medium organic tomatoes, peeled and diced (I usually double this)
2 small onions, finely chopped
3/4 cup chopped chile pepper, hot or mild
6-8 cloves garlic, peeled and finely chopped (optional)
1 bunch cilantro, chopped
1 teaspoon dried oregano
2 lemons, juiced
1 tablespoon sea salt
4 tablespoons whey (if not available, use an additional 1 tablespoon sea salt)
1/4 cup filtered water
1. To peel tomatoes, bring a pan of filtered water to boil. Using a slotted spoon, dip tomatoes in, one or two at a time, for about 10 seconds each. The skin should remove easily.
2. Mix all ingredients together and place in a quart-sized Ball jar. Press down lightly with a meat hammer or wooden pounder, adding more water if necessary to cover the vegetables. The top of the vegetables should be at least 1 inch below the top of the jar.
3. Cover tightly and keep at room temperature for about 2 days before transferring to cold storage.

*If you desire a non-chunky salsa you can toss the ferment into your blender for a few spins. Waalaa! Smooth salsa!

This was entered into Food Renegade's Fight Back Friday,  Nourishing Gourmet's Pennywise Platter, and Real Food Forager's Fat Tuesday.


  1. Hello there! I landed on your site through someone else's FB post - you have some really great info :) I've been thinking of looking up a recipe for lacto-fermented salsa - this one looks great! I've bookmarked it and planning to make it soon. Do you have a FB fan page? I'd love to keep up with your blog!

    1. Heba, that's a GREAT idea! I just started this blog in January, and didn't think that I would have enough fans to even create a FB page... BUT you have inspired me. There is now an official FB page for Nourish to Flourish, and I will keep it updated with the latest news and posts! Thanks, Heba! :)