• Roy Whitney

Food Friday: Pico de Gallo (recipe)

Eating a well-balanced diet is an important piece of staying healthy as you age. Eating with your health in mind can help you stay energized, maintain a healthy weight and get the nutrients you need. It also lowers your risk of developing chronic health conditions such as heart disease and diabetes. A healthy diet is very important to the overhaul health of seniors.

Pico de Gallo

Get your Salsa shakin'!

Pico de Gallo or salsa fresco is a type of salsa that is brimming with vitamins, nutrients & antioxidants and is low fat. Best served fresh, this powerhouse food is great with tortilla chips or as a topping for main dishes. Consisting of chopped tomatoes, onions, cilantro, fresh chiles, lime juice, salt & garlic, Pico de Gallo is not only low calorie & diabetic-friendly but tastes great & is very easy to make.

Unlike salsa, which can take on a lot of different variations, the ingredients in pico de gallo don’t really vary that much from recipe to recipe and are always fresh. While traditional salsa has a thinner consistency with more liquid, pico de gallo is chunky, with each chopped ingredient distinctly visible.

Pico de Gallo is a low calorie & diabetic-friendly dish that can help seniors maintain a well-balanced diet.



  • 4 ripe tomatoes (seeds removed)

  • 1/2 cup red onion

  • 1 small jalapeño (remove seeds)

  • 1 finely chopped or pressed clove of garlic

  • 1/2 cup of freshly chopped cilantro

  • Freshly Squeezed lime juice to taste (1/2-1 whole lime)

  • Sea Salt to taste.

Chop vegetables & cilantro and combine all ingredients including lime juice and sea salt to taste in a medium bowl.

Refrigerate for 30 minutes before serving. Serve and enjoy

Serves 6 people

Did you know that Lions Gate Home Care's personal support services for seniors can include meal prep? From grocery shopping & appointments to meal prep & companionship Lions Gate Home Care will always be there.

Call our 24/7 care line at (604) 980-6350 to book your free in-home healthcare assessment.

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