Homemade Fruit Salsa - Spicy, Sugar-Free, Healthy Dip Recipe (2024)

Homemade Fruit Salsa - Spicy, Sugar-Free, Healthy Dip Recipe (1)Homemade Fruit Salsa - Spicy, Sugar-Free, Healthy Dip Recipe (2)

Mama Z’s spicy fruit salsa (recipe below) is filled with hot peppers that hold a plethora of health benefits. Not only are spicy peppers known for their supply of fiber, they are filled vitamins (A, C, K) and minerals (molybdenum and manganese). They also contain a significant amount of lycopene (a powerful ovarian cancer killer), lutein and zeaxanthin which are known for their effects on eye disorders, cataracts and macular degeneration. By far, the most impressive aspect to hot peppers are capsaicin, the antioxidant responsible for heat index.

What are the benefits of hot peppers? On August 27, 2012 PuckerButt Pepper Company, a manufacturer and distributor of all natural chili pepper products and seeds, announced the debut of the world’s hottest pepper: Smokin’ Ed’s Carolina Reaper. According to Ed Currie, founder of the PuckerButt Pepper Company,

“We have raised the bar for heat intensity by surpassing the current world record holder, the Butch T. Trinidad Scorpion,”

Analytic chemist Cliff Calloway, Ph.D., M.S., B.A. from Winthrop University evaluated the seed pods over a four-year testing period and concluded that the Smokin’ Ed’s Carolina Reaper pepper averaged 1.474 million on the Scoville Scale rating, 280 times hotter than a jalapeño!

Table of Contents:

  1. Scoville Heat Index
  2. Health Benefits Of Hot Peppers
  3. Capsaicin Health Benefits
  4. The Best Way To Eat Hot Peppers
  5. Spicy Fruit Salsa Recipe

Scoville Heat Index

More than just bragging rights, the Scoville Scale measures heat intensity and the number of Scoville heat units (SHU) indicates the amounts of capsaicin present in each pepper. To give you a feel for how powerful Smokin’ Ed’s Carolina Reaper really is, pure capsaicin has a Scoville rating of 16 million. American pharmacist Wilber Scoville designed the test known as the Scoville Organoleptic Test in 1912 while working for Detroit-based pharmaceutical company Parke Davis. Originally based on human responses (can you imagine being a volunteer subject for this test!), today machines measure the amount of capsaicin contained in peppers.

Health Benefits of Hot Peppers

There is a number of health benefits of hot peppers and they are well known for their supply of fiber, vitamins A, C, K and minerals molybdenum and manganese. They also contain a significant amount of lycopene (which is known to kill ovarian cancer), lutein and zeaxanthin (which are praised for their effects on cataracts and macular degeneration). By far, though, the most significant health aspect of spicy peppers is that they are a rich source of capsaicin, the antioxidant responsible for heat index.

Capsaicin Health Benefits

Capsaicin is colorless, flavorless, odorless, and a pepper’s capsaicin level is directly proportional to its antioxidant level. In other words, the hotter a pepper is, the healthier it is. As people eat hot peppers over time, the pain receptors on the tongue are repeatedly stimulated. In time, that person becomes desensitized to its painful effect. In fact, it has been observed that the pain people often feel when eating hot peppers can actually become quite pleasurable because spicy peppers release endorphins, the “pleasure hormone.” It fact, it is believed that the ancient Aztec and Mayan civilizations considered chili peppers an aphrodisiac.

Even though it has been praised for its health benefits for years, scientists have struggled to confirm capsaicin’s individual health benefits. Researchers are attempting to decode the mystery behind the spicy component to peppers and to explain capsaicin’s known efficacy in weight loss, appetite suppression and raising body temperature. Other proposed benefits to capsaicin include:

  • Anti-inflammatory effects
  • Protective effects in the liver and lungs against tissue damage
  • Analgesic properties, bringing relief to various neuropathies
  • Reducing pain associated with osteoarthritis

Preliminary studies done on animals have suggested that capsaicin can actually kill lung, pancreatic, and prostate cancer cells!

The Best Way to Eat Hot Peppers

Obviously, spicy peppers are good for us, but can stomach their heat index? One time, I tried eating a habañero fresh from our garden and let me tell you this: I only did this once. It literally sucked the air right out of me – I had the hiccups for an hour! My wife likes making something she calls Kick Um’ Juice – a tea made from habañero, jalapeño, prickly pear, fresh ginger and some other power-packed ingredients. Personally, I like to get my capsaicin from her homemade salsa.

Spicy Fruit Salsa Recipe

I’ve shared more of our favorite appetizer recipes so you can try them! This tasty sweet, HOT salsa recipe is jam-packed with health benefits and will kick the seat off your pants!

Mama Z's Spicy Fruit Salsa

Homemade Fruit Salsa - Spicy, Sugar-Free, Healthy Dip Recipe (3)


Prep time

Total time

Author: Mama Z

Serves: 6-8 cups


  • 5 organic freestone peaches, peeled and pitted*
  • 1 small organic cantaloupe (about 1 pound), peeled and seeded
  • 12 ounces organic mango, peeled and pit removed
  • 12 ounces organic strawberries, stemmed
  • 1 cup organic pineapple cubes
  • Freshly squeezed juice of 2 organic limes
  • ¼ cup fresh organic cilantro leaves
  • 2 teaspoons organic coconut crystals***
  • ½ teaspoon freshly ground pink Himalayan salt or sea salt
  • 3 fresh organic jalapeño peppers**
  • 3 fresh organic banana peppers**
  • 1 fresh organic cayenne pepper**
  • 1 fresh organic habanero pepper**
  • 2 drops cilantro essential oil
  • 2 drops lime essential oil
  • 2 drops lemon essential oil



  1. Combine the peaches, cantaloupe, mango, strawberries, pineapple cubes, lime juice, cilantro, coconut crystals, sea salt, jalapeños, banana peppers, cayenne pepper, habanero, and the essential oils in a blender or food processor.
  2. Pulse until the ingredients reach the desired consistency, anywhere from chunky to smooth.
  3. Depending upon the size of your processor, you may need to make this in batches. If so, combine the batches in a large bowl.
  4. Use immediately or portion into small glass or freezer-safe containers and refrigerate or freeze.


*To peel a peach, dip it in boiling water for 20 seconds, then allow it to cool slightly; the skin should come off easily.

**To prepare the peppers without getting the volatile oils on your hands, snip off the tip with a pair of scissors and cut through the pepper several times. Remove all or most of the seeds and pulp; if you prefer a less spicy salsa, remove all the seeds and pulp using kitchen gloves.

***Use 2 dropperfuls liquid stevia while on the Fast Track

Homemade Fruit Salsa - Spicy, Sugar-Free, Healthy Dip Recipe (2024)


How to make homemade salsa spicier? ›

To make salsa that is more picante (spicy), use serrano or habanero chiles in whatever recipe you're using to make the salsa. For salsa that is spicy enough without overdoing it, use chipotle chiles, which are dried, smoked jalapeños. Or, you can add fresh jalapeños to it.

How do you make salsa not spicy? ›

Acid, sugar and butterfat all tame the heat of peppers. Depending on your salsa, you could add any of those, say the juice of a lime or a lemon. Stir it well, let it rest a while, taste it, and do more if you need to. add a pinch of sugar and some lime juice to help cut the heat and keep it flavorful.

What goes good with salsa? ›

Pretty much anything savory, salty, meaty, fresh, or slightly sweet is even better with salsa on top: chicken, steak, baked potato (red, yellow, sweet, seriously all of them are good). You can even put salsa on a salad and call it a winning meal, especially in the heat of summer.

Does lemon make salsa less spicy? ›

First of all, adding lime or lemon is not a reliable method to reduce spiciness. It may help in the presence of other ingredients, and will create a fuller flavor profile which will distract your tastebuds, but it's not going to do much.

Why do you add vinegar to homemade salsa? ›

Acidic Ingredients

The acid ingredients in salsa help preserve it. You must add acid to canned salsa because the natural acidity may not be high enough. Commonly used acids are vinegar and bottled lemon juice. Lemon juice is more acidic than vinegar and has less effect on flavor.

What can I add to my salsa to make it hotter? ›

Chopped, uncooked hot peppers are most effective at making a raw salsa spicier. If you don't have access to hot peppers, try adding hot sauce or cayenne pepper.

What can I add to salsa to make it taste better? ›

What can I add to salsa for more flavor?
  1. Lime or lemon for a zip of citrus.
  2. Cilantro for a pleasantly herbaceous tang.
  3. Onions because you know everything's better with onions.
  4. Roasted tomatoes, peppers, or garlic because roasting anything provides a smoky flavor that we love.
Jun 10, 2022

Does sour cream make salsa less spicy? ›

One way you can cool down leftover spicy salsa is by adding a dollop of sour cream or plain Greek yogurt to it. The coolness of the dairy product will balance out the heat from the salsa, making it milder and more enjoyable to eat with your nachos.

What is a healthy option for dipping in salsa? ›

Enjoy vegetables with your salsa for a healthy alternative.

You can use any vegetables you want for your snack, but try carrots, celery stalks, green peppers, radish, or jicama since they'll complement the flavors well. Wash and cut the vegetables into 3 in (7.6 cm) sticks so they're easier to dip.

What is a healthy food to dip in salsa? ›

1. Fresh Vegetables: Cut up crunchy vegetables like bell peppers, cucumbers, carrots, celery, or jicama into sticks or slices. These vegetables offer a refreshing and healthy alternative to chips while providing a satisfying crunch.

What's the healthiest thing to eat with salsa? ›

You can eat salsa with other low-carb and low-sugar dipping options—like bell pepper strips, celery or other veggies, or low-carb tortilla chips—for a healthy, filling, and diabetes-friendly snack.

Does homemade salsa get hotter over time? ›

Yes, the salsa should get hotter as it “cures”. Sugar or any carbohydrates can neutralize the heat, so if your tomatoes are extra sweet, that could also be the culprit.

What can I add to my salsa for more flavor? ›

What can I add to salsa for more flavor?
  1. Lime or lemon for a zip of citrus.
  2. Cilantro for a pleasantly herbaceous tang.
  3. Onions because you know everything's better with onions.
  4. Roasted tomatoes, peppers, or garlic because roasting anything provides a smoky flavor that we love.
Jun 10, 2022

How do you make jarred salsa hotter? ›

Alternately, you can add a teaspoon or so of Tapatio or Cholula hot sauce to give the salsa more fire. This will give your salsa more flavor, too. No matter what you add to make your salsa hotter, be sure to mix in some lime or lemon juice as well to balance out the heat and add more dimension and depth to the flavors.


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