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Written by Sonya Luisi, MS Dietetics and Nutrition

This week at Shane Diet & Fitness Resorts (SDR) NY, the Nutrition Team led a cooking demo on how to incorporate whole foods in your diet with a peach and tomato salsa recipe and baked whole-wheat pita chips.  Fresh salsa uses an array of whole foods, or foods in their natural state with all of its nutrients in tact. Tomatoes, peaches, garlic, jalapeno, lime, and cilantro pack this salsa with a potassium, vitamin A and vitamin C.

Including peaches in salsa makes a luscious, flavorful and affordable summertime treat since peaches are in season from June to September.  Serve as an appetizer while entertaining guests, or save in Mason jars for a daily nutrient packed and low-calorie snack!


Peach and Mango SalsaPeach and Tomato Salsa

Makes 10 servings

Serving Size: ½ Cup


Combine all ingredients, cover and allow flavors to marry for at least 1 hour. Season to taste before serving.



2 ½ cups peaches, peeled and pitted, small diced

2 ½ cups tomatoes, seeded, small diced

4 Tbsp. cilantro, chopped

½ jalapeno, diced (remove all seeds and white ribs)

½ tsp. garlic, crushed

2 tsp. balsamic vinegar

1 lime juiced

¼ tsp. salt

Calories: 30

Total Fat: 0.3 g

Total Carbohydrates: 7.3 g

Dietary Fiber: 1.4 g

Protein: 0.7 g