a summer salad or salsa to brighten anyone’s palette with sweet ripe mango tossed with chili and fresh lime juice
Mangoes are one of the most widely consumed foods on our planet, and there’s a reason for that! They’re sweet, smooth, juicy, delicious, and versatile. Native to southern Asia this vibrant fruit has found its way to new places, near and far tropical landscapes, where it is revered and has merged into various cultural cuisines. Not only are mangoes so beloved throughout the world but are impressively nutrient-dense, containing over 20 vitamins and minerals.
Two key nutrients in mangoes are their antioxidants, zeaxanthin and lutein, which protect our eye health. These antioxidants are also plentiful in leafy green vegetables and other yellow fruit and vegetables varieties. They assemble in the retina of the eye (more specifically the macula or core), which is the area that converts images and light into brain signals so your brain can allow you to visualize what you’re seeing. Zeaxanthin and lutein work as a natural harmful-light-blocker by absorbing excess light, especially harmful blue lights from phones, computers, tablets etc. This prolongs the onset of age related macular degeneration and other degenerative eye issues. Mangoes also contain vitamin A which also works to protect our eye health. Oftentimes lack of vitamin A is associated with dry eyes and night blindness while more serious deficiencies can cause corneal scarring.
Not only are mangoes beneficial for our eyes but they contain nutrients that support immunity, digestive health, anticancer properties, and promote skin and hair health. Throw them in smoothies, salads, over tacos and more!
Mango & Avocado Salsa Salad
2 cups fresh ripe mango, diced (can use frozen & thawed mango)
2 ripe avocados, diced
1 red bell pepper, diced
1 red onion, diced
½ tbsp jalapeno, minced
2 tablespoons cilantro, minced
Juice and zest of 1 lime
¼ tsp paprika (try smoked paprika)
½ tsp chili powder (or chili-lime seasoning)
Salt to taste
Cracked black pepper to taste
- Add all diced ingredients including mango, avocados, red pepper, red onion, and jalapeno into serving bowl.
- Squeeze lime juice and add zest over ingredients. Mix together well.
Add spices, including paprika, chili powder, salt and pepper to taste. Mix together well.
- Serve alongside multigrain tortilla chips, over grilled fish, shrimp tacos, poultry, or protein of your choice and enjoy!
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