A bright and bold salsa made with ripe mango, fresh jalapeño, lime, and herbs. This raw, nutrient-dense condiment supports digestion, immune function, and metabolic health.
Preparation Time
- Prep time: 10 minutes
- Cooking time: None
- Total time: 10 minutes
- Servings: 4 (about 1 cup total)
Ingredients
- 1 ripe mango, peeled and diced (about 1 cup)
- 1 small jalapeno, finely chopped (remove seeds for less heat)
- 2 tablespoons red onion, finely chopped
- Juice of 1 lime
- 2 tablespoons fresh cilantro, chopped
- 1/4 teaspoon sea salt
- Optional: 1/4 small red bell pepper, finely chopped (for color and crunch)
Instructions
- Combine all ingredients in a bowl. Mix gently to avoid mashing the mango.
- Taste and adjust lime, salt, or jalapeño to your preference.
- Chill for 10 minutes to allow flavors to meld, or serve immediately.
Estimated Nutritional Value (Per Serving – 1/4 cup)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~45 kcal |
| Protein | ~0.5 g |
| Fat | ~0.2 g |
| Carbohydrates | ~11 g |
| Fiber | ~1.5 g |
| Vitamin C | ~50% DV |
| Vitamin A | ~15% DV |
| Potassium | ~6% DV |
| Folate | ~8% DV |
Health Benefits
1. Immune system and skin support
Mango provides vitamin C and beta-carotene, essential for collagen production and protection against oxidative stress.
Reference: Li Y et al. (2014). Antioxidant and health properties of mangoes. Food Research International.
2. Metabolic and anti-inflammatory effects
Capsaicin in jalapeños may enhance metabolism, reduce appetite, and modulate inflammation.
Study: Whiting S et al. (2012). Capsaicinoids and weight management. Appetite.
3. Digestive support and detoxification
Lime juice and raw onion stimulate digestive enzymes, while mango fiber supports gut health and bowel regularity.
Source: Slavin JL. (2013). Dietary fiber and human health. Nutrition.
Tips for Best Results
- Use fully ripe mango for natural sweetness and soft texture.
- Chop ingredients finely for better distribution and texture.
- Add lime juice just before serving to preserve color and freshness.
- Pair with grilled fish, chicken, black bean bowls, or lettuce tacos.
- For extra crunch, add diced cucumber or jicama.
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