Ingredients:

3 organic ripe medium size tomatoes (or 5 extra-sweet cherry tomatoes), finely chopped: 66 calories
2 organic organic scallions, finely chopped: 20 calories
1 pinch freshly picked organic wild chives, finely chopped: 1 calorie
4-5 tbs. organic freshly picked cilantro, finely chopped: 0 calorie
1/4 cup organic raw mango: 27 calories
optional one pinch of organic Himalayan pink salt
optional one pinch of sweet yellow corn seeds (boiled, or microwaved and raw vegans can eat it raw if very young): 13 calories
optional 1 tbs. extra virgin cold pressed organic olive oil or your oil of choice (hemp -powerful anti-cancer qualities-, pumpkin seed -powerful vermifug-, sunflower seed and the best option omega-3 rich flax seed oil): 40 calories
1 tbs. lime juice (organic, freshly squeezed): 1 calorie

TOTAL caloric content (4 servings): without the optional ingredients: 114 calories, 2 weight watchers points value; with the optional ingredients: 168 calories, 3 weight watchers points value.

Calories per serving: without the optional ingredients: 29 calories, 0 weight watchers points value; with the optional ingredients: 42 calories, 1 weight watchers points value

Preparation: Mix well all the ingredients, it is that easy! This salsa can go virtually with anything!

Health benefits: This salsa is low in calories, high in fiber and anti-oxidant rich ingredients. If you do not use oil at all, it is virtually fat-free, thus great for people who are watching their fat intake.

Tomatoes are wonderful for our health. They are rich in antioxidants (vitamin C, lycopene, coumaric and chlorogenic acid, glutathione, beta-carotene, flavonoids), vitamins (A, E, B-group), minerals (potassium, iron) and fiber. Just lycopene is great for cancer fighting and prevention: prevents prostate cancer by 50% in men that consume 10 servings of tomatoes per week! At least 7 servings/week of raw tomatoes will reduce the risk of developing colon and stomach cancer by 60%! and lung, breast and endometric cancer development and growth are prevented and treated by eating raw tomatoes! tomatoes are very good for cholesterol and high blood pressure as well! Tomatoes also prevent apparition and development of type 2 diabetes!Tomato intake has wonderful effects on serum glucose, homocysteine (crucial in hereditary hyper-cholesterolemia!), apolipoproteins (affected in arteriosclerosis) with outcome on improving high blood pressure and type 2 diabetes. Scallions are great for cancer prevention and treatment. Scallions are used as a traditional medicine for cold, sore throat, runny nose, infections, cough by many ethnic groups (as it is a known anti-septic and anti-inflammatory). Scallions are rich in sulfur which is essential for joint health (as sulfur makes the bridges -chemical links- between cysteine amino acids in the protein named collagen -collagen fibers-; and also keratin, another protein from skin, hair and nails).  Thus sulfur is needed for beautiful healthy skin, hair and nails, as well as healthy/flexible cartilages (joints). Sulfur is an activator of thiamine, vitamin C, biotin and panthotetic acid. Sulfur is also used by the liver to manufacture bile, a key element in digestion. Sulfur is also essential in maintaining the the body's crucial acid/alkaline balance (buffers) -pH. Sulfur also inhibits fungal and bacterial infections. Scallions have benefits for swollen feet (water retention in the body, also known as edema) and high blood pressure as being slightly diuretic and a sweat glands stimulant. It is also wonderful for diarrhea, appetite loss, stress and depression!

Chives as being a species of Allium (like onion and garlic) share all their health benefits! anti-cancer, anti-septic, anti-inflammatory, anti-viral, very good for cardiovascular health, to name a few. I will focus in the future only on chives, in a new blog as they have so many health benefits!

Cilantro is the most potent natural chelator (a chelator removes heavy metals from the blood stream and it is eliminated together with them). It has many other health benefits: anti-bacterial, immune-stimulant, digestive adjuvant, anti-nausea, anti-flatulence, lowers bad cholesterol (LDL) and increase good one (HDL), improves diabetes, good source of iron, magnesium and dietary fiber.

Mango is rich in vitamins, fiber (pectin), minerals. It improves digestion, as being rich in anti-oxidants, is great for cancer prevention (treatment) and cardiovascular disease, including cholesterol problems. Being highly rich in vitamin E regulates sex hormones and boosts sexual activity. Treats acne (as it is anti-septic and cleansing) and improves memory and concentration! (because it contains glutamine acid). It is also good for diabetics, even though it is a fruit and it contains sugars. Rich in minerals helps with mineral deficients like ferritive anemia.

Corn is rich in B-group vitamins essential for women reproductive health and to prevent birth defects (like folate - for neural-tube defects). Also B-group vitamins are crucial for the homocysteine metabolism (defective in hereditary hypercholesterolemia). It is also highly rich in fiber, having a scrubbing action for the colon (constipation hemorrhoids, toxic waste removal) and arteries. Thus is good for digestive health and cardiovascular health.

Oils have numerous health benefits. The woman who lived the longest, Jeanne Calmet (from France) attributes her youthful appearance from using olive oil topically. The well known interesting character Edgar Cayce (an American psychic) proclaims olive oil as the cure for every single ailment, but not more than 2 tbs. per day internal consumption, and liberal topical application. From the scientific point of view, flax seed oil, and some say that also olive oil are wonderful for heart health: "There is a large body of clinical data to show that consumption of olive oil can provide heart health benefits such as favorable effects on cholesterol regulation and LDL cholesterol oxidation, and that it exerts anti-inflammatory, anti-thrombotic, anti-hypertensive as well as vaso-dilatory effects both in animals and in humans." Regarding olive oil there are contradictory opinions (as some say that in the long term would have the opposite effects as the ones stated above, because it has an improper fatty acids ratio omega-3: omega-6), however in small quantities it is OK. Flax seed oil on the other hand has the most desirable omega-3: omega-6 ratio and it is rich in ALA. and Pumpkin oil is vermifug (anti-parasitic).

Lime juice is rich in vitamin C, helps with scurvy, it is a digestion aid, adjuvant in gout treatment, eye disorders, weight loss, diabetes, heart disease, cancer, clears depositions of calcium in the urinary tract (improves kidney stones condition), stomach ulcers.

References: [1], [2], [3], [4], [5]