Mango Salsa
Mango Salsa Recipe
This Mango Salsa is a vibrant, refreshing, and slightly spicy condiment that’s perfect for gatherings, taco nights, or as a topping for a Southwest bowl. The combination of sweet mango, tangy lime, and fresh herbs makes it a crowd-pleaser. Here’s how to make it:
Mango Salsa Ingredients (Makes about 2 cups):
1 ripe mango, peeled and diced (about 1 cup)
1 medium tomato, seeded and diced
1/4 cup finely chopped white onion
1 jalapeño, seeded and finely chopped (adjust to taste)
1/4 cup fresh cilantro, chopped
Juice of 2 limes (about 3-4 tablespoons)
1 teaspoon lime zest
1/4 teaspoon salt (or to taste)
Mango Salsa Instructions:
Prepare the Ingredients:
Dice the mango, tomato, and white onion into small, even pieces.
Finely chop the jalapeño (remove seeds for less heat) and cilantro.
Combine the Ingredients:
In a medium bowl, gently mix the diced mango, tomato, onion, jalapeño, and cilantro.
Add Lime and Seasoning:
Squeeze the lime juice over the mixture and sprinkle with lime zest and salt.
Mix and Chill:
Gently toss everything together until well combined. Taste and adjust seasoning, adding more salt or lime juice if needed.
Cover and refrigerate for at least 30 minutes to let the flavors meld.
Serve and Enjoy:
Serve chilled as a dip with tortilla chips, a topping for grilled fish or chicken, or alongside tacos and salads.
Tips for Success:
Choose Ripe Mangoes: Look for mangoes that are slightly soft to the touch and fragrant for the best flavor.
Adjust the Heat: Use more or less jalapeño depending on your spice preference.
Make Ahead: This salsa tastes even better when made a few hours ahead, allowing the flavors to develop.
Why You’ll Love It:
Sweet and Tangy: The mango and lime create a perfect balance of flavors.
Fresh and Vibrant: Packed with colorful, wholesome ingredients.
Versatile: Great as a dip, topping, or side dish.
Enjoy your homemade Mango Salsa—it’s a burst of sunshine in every bite! Let me know if you’d like more recipe ideas
The Health Benefits of Mango Salsa: A Nutrient-Packed Condiment
Mango salsa isn’t just a delicious and vibrant addition to your meals—it’s also a nutritional powerhouse. Packed with fresh, wholesome ingredients like mango, tomato, onion, jalapeño, cilantro, and lime, this salsa offers a wide range of health benefits. Here’s a breakdown of the key components and why they’re good for you:
1. Mango: A Tropical Superfruit
Mangoes are the star of this salsa, and they bring more than just sweetness. They’re rich in:
Vitamin C: Boosts immune function, promotes healthy skin, and aids in collagen production.
Vitamin A: Supports eye health and vision.
Fiber: Aids digestion and helps maintain a healthy gut.
Antioxidants: Mangoes contain compounds like mangiferin and quercetin, which help combat oxidative stress and inflammation.
The natural sugars in mangoes provide a quick energy boost, while their low calorie count makes them a guilt-free addition to your diet.
2. Tomato: A Heart-Healthy Ingredient
Tomatoes are a key component of mango salsa, adding both flavor and nutrition. They’re an excellent source of:
Lycopene: A powerful antioxidant linked to reduced risk of heart disease and certain cancers.
Vitamin C: Supports immune health and skin elasticity.
Potassium: Helps regulate blood pressure and maintain heart health.
Fiber: Promotes digestive health and keeps you feeling full.
Tomatoes also add a juicy texture and a tangy flavor that balances the sweetness of the mango.
3. White Onion: A Flavorful Immune Booster
White onions may be small in quantity, but they pack a punch in terms of health benefits. They’re rich in:
Quercetin: An antioxidant with anti-inflammatory and antihistamine properties.
Prebiotics: Onions contain inulin and fructooligosaccharides, which feed the beneficial bacteria in your gut.
Vitamin C: Supports immune function and skin health.
Sulfur Compounds: These compounds have been linked to improved heart health and detoxification.
Onions also add a satisfying crunch and a sharp, tangy flavor to the salsa.
4. Jalapeño: A Spicy Kick with Health Benefits
Jalapeños bring heat and a host of health benefits to the salsa. They’re a great source of:
Capsaicin: The compound responsible for their spiciness, capsaicin has been shown to boost metabolism, reduce inflammation, and support heart health.
Vitamin C: Enhances immune function and skin health.
Antioxidants: Help protect cells from damage caused by free radicals.
The spiciness of jalapeños can also stimulate your taste buds and boost your mood by triggering the release of endorphins.
5. Cilantro: A Detoxifying Herb
Cilantro isn’t just a garnish—it’s a nutrient-dense herb with impressive health benefits. It’s rich in:
Antioxidants: Help reduce inflammation and protect against chronic diseases.
Vitamin K: Supports bone health and blood clotting.
Detoxifying Properties: Cilantro has been shown to help remove heavy metals from the body.
Cilantro adds a fresh, citrusy flavor that complements the other ingredients in the salsa.
6. Lime Juice and Zest: A Tangy Source of Vitamin C
Lime juice and zest not only add a tangy flavor but also provide:
Vitamin C: Boosts immunity and promotes healthy skin.
Antioxidants: Help combat oxidative stress and inflammation.
Digestive Benefits: The acidity of lime juice can aid digestion and enhance nutrient absorption.
Lime also helps balance the sweetness of the mango and adds a refreshing zing to the salsa.
7. Salt: A Flavor Enhancer in Moderation
While salt should be used sparingly, it plays an important role in:
Electrolyte Balance: Helps maintain proper fluid balance in the body.
Flavor Enhancement: Brings out the natural flavors of the other ingredients.
Why Mango Salsa is Good for You
This salsa is a perfect example of how delicious food can also be nutritious. It’s low in calories but high in vitamins, minerals, and antioxidants, making it a great addition to a balanced diet. The combination of sweet, tangy, and spicy flavors ensures that it’s not only good for your body but also a treat for your taste buds.
Whether you enjoy it as a dip, a topping, or a side dish, mango salsa is a refreshing and healthful way to add more fruits and veggies to your meals. So go ahead and indulge—it’s as good for you as it is delicious!
