Red Pepper and Mango Salsa

A healthy (and yummy) salsa recipe!

More than two decades ago, I introduced salsas in my Healthy Chef Certification Program as a healthier alternative to dressings and sauces for many dishes. I demonstrated endless possibilities during my cooking classes. It was also a fun way to get children involved in shopping and preparing home meals. It was a pleasing experience to the parents and children's senses. It was also an easier way to get children to eat vegetables and fruits, as many parents told me. It can easily be introduced even as a healthy snack accompanied by a preferred protein source. Salsas are great with poultry, fish, roasts, grains, salads, beans, and legumes, even as a fun dessert accompaniment. Here is one of my favorites, feel free to adjust it to your liking!

1/2 cup medium diced red bell peppers

1/2 cup diced red onion

1 cup medium diced mango

1 avocado, pitted and medium diced

1 finely chopped jalapeno

1 lemon

1 lime

3 Tbsp. chopped cilantro or Thai basil

A pinch of salt

1/8 tsp. red pepper flakes to taste

Zest the lime and set aside. Juice both citrus and set aside. 

Place the red bell pepper, onion, mango, avocado, jalapeno, lime zest, citrus juices, cilantro (or Thai basil), and salt in a large bowl. Add red pepper flakes and gently mix. Refrigerate for a minimum of 20 minutes. 

Before serving, gently mix again.

Note:

1/8 tsp. of red pepper flakes makes it spicy. If you prefer milder salsa, use a pinch only or omit it altogether.

You can substitute: 

- the avocado with cucumber

- the mango with peach

- the red bell pepper with 1-1/2 cup of strawberries, omit the onion and avocado, and use Thai basil. Add 3 Tbsps. unsalted chopped pistachio before serving.

- If not using avocado, you can add 1 Tbsp. extra-virgin olive oil for a good beneficial source of oleic acid (monounsaturated fat) in your diet.

Makes approximately 6 servings.

Categories: : Recipes