Mango & Avocado Salsa

Updated: Sep 28



It’s almost summer, and that only means one thing, more fresh veggies, and fruits to make delicious recipes for picnics and barbecues!



To add some sweetness and freshness to salads or any other meal, I love to combine fruits and vegetables. I love how some of these combinations work so well together, like in this mango and avocado salsa.



This quick and easy mango salsa takes only 10 minutes to make and 6 main ingredients. The sweetness of the mango pairs so well with the creaminess of the avocado and the red onion adds a slightly spicy flavor and crunch. Mixed with lime juice for a final touch of brightness that brings everything together. Also, try this cherry and beet salsa!



I love to serve this fresh mango salsa with tortilla chips, crackers, or baked pita bread as an appetizer. You can also use it as a buddha bowl topping, in salads, sandwiches, or wraps! It’s so versatile.



Details:


Yield: 3 cups

Prep time: 10 min

Cooking time: 0 min

Total time: 10 min


Ingredients:


1 cup diced mango (approx half a mango)

1 avocado

½ red onion

1 cup cilantro leaves, tightly packed (approx from 1 bunch)

1 clove garlic

1 lime

½ tsp salt


Instructions:


  1. Chop the mango into small cubes. If you’re using chopped frozen mango, let it defrost first and cut them into smaller pieces.

  2. Finely dice the red onion.

  3. Roughly chop the cilantro leaves.

  4. Mince the garlic.

  5. To a medium or large bowl, add the mango, avocado, red onion, garlic, cilantro leaves, the juice of one lime, and salt. Mix well, and that’s it! Serve with tortilla chips or pita bread.

Notes:


  • Store in an airtight container for up to a week in the fridge.

  • Adding lime juice not only adds a bright flavor but also prevents the avocado from turning brown.

  • For a spicy version, add chili flakes.

  • I also love to use this salsa as a buddha bowl topping, as a side salad, or in wraps! The possibilities are endless.


Approximate cost:


$5.00. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.


Nutrition:


*Mango improves digestive health and is considered one of the best brain foods. It’s packed with vitamin B6, which is essential for maintaining brain function. In fact, some research suggests that a deficiency in this key vitamin could contribute to impaired cognitive function and neurological decline. Mango also contains the antioxidant zeaxanthin, which filters out harmful blue light rays, playing a protective role in eye health as well as possibly preventing macular degeneration symptoms.


*Avocados are loaded with healthy fats, fiber, and nutrients. They’re very high in potassium (even more than bananas), which supports healthy blood pressure levels.

Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid believed to be one of the main reasons for the benefits of olive oil. Numerous studies have shown that eating avocado can improve heart disease risk factors, as well as blood triglycerides.


*Onions have antioxidant and anti-inflammatory effects and have been linked to lower blood sugar levels and improve bone health. They consist mostly of water, carbs, and fiber, which can feed the friendly bacteria in your gut, though, they may cause digestive problems in some people. Onions also contain decent amounts of vitamin C, folate, vitamin B6, and potassium. They’re also rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds. Colorful varieties, such as yellow or red ones, pack more antioxidants than white ones.


*Cilantro offers a substantial amount of vitamin K, among a few other nutrients. When you spice a dish with 1/4 cup of cilantro, you add 12.4 mcg of vitamin K to it, an essential nutrient for blood coagulation. Your body stores vitamin K in fatty tissue for times of need.

Along with calcium and other nutrients, vitamin K also promotes healthy bones.

In 2001, the Food and Nutrition Board of the Institute of Medicine established that adult males need 120 mcg of vitamin K daily, and females require 90 mcg.



Did you try this mango salsa recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite.


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