This Avocado and Mango Salsa is a delicious way to get more vegetables and fruit into your diet. It is healthy, so forget government nutritional guidelines, and let your tastebuds decide.

Avocado and Mango SalsaPrep Time: 10 min
Ready In: 20 min

Servings: Makes 3 cups or 12, ¼-cup servings.

1 ripe Avocado, peeled and diced
1 cup chopped ripe Mango
1 Jalapeño Pepper, seeded and finely chopped
½ cup chopped Jicama
Juice of 1 Lime (2 tbsp)
Salt and Ground Black Pepper
¼ cup Cilantro leaves, chopped

In a mixing bowl, combine the avocado, mango, jalapeño pepper, jicama, and lime juice. Season to taste with salt and pepper. Mix in the cilantro. Let the salsa sit 20 minutes for flavors to meld before serving.

Tips & Notes
The U.S. Department of Agriculture’s new Dietary Guidelines call for some foods measured in cups. Eating the newly recommended two cups of fruit and two and a half cups of vegetables a day can make meeting this guideline simpler than figuring out servings per day.
When the government released its new guidelines a few months ago, most people had been eating the equivalent of just one piece of fruit and a cup of vegetables a day. But the new guidelines make recommendations no-brainers.
It is easy to add fruit to your morning cereal, for example, and mix in diced fruit or berries when you eat yogurt or a dessert like sherbet or pudding. A brilliant taste trick with great health benefits is adding fruit to salads, muffins and quick breads.
You will be surprised how a sliced apple, chopped pear, or handful of grapes adds pleasing succulence and crunch to any combination of greens or baked goods. They add interest even when the fruit has bland flavor or is less than ideally ripe and juicy.
When chefs add vegetables to a plate, many of them try to create irresistible combinations such as creamy puréed spinach and wood-oven roasted tomatoes seasoned with fresh herbs and combined with grilled corn.
Mexican chefs take another route. At every single meal, Mexicans serve a simple fresh salsa made with tomatoes, jalapeños and onions. More than a zesty condiment, salsa also is a healthy veggie dish that can be eaten liberally. When you don’t want to make it yourself, there are many good commercial versions, ranging from fiercely hot to comfortably mild.
Chefs have offered many ideas for variations on salsa. You can follow their lead by combining fruits and vegetables in an uncooked summer salsa, or adding roasted peppers seasoned with aromatic herbs to the usual ingredients. A full cup of either is easy to enjoy and sets you well on the way to meeting the new guidelines.

Nutritional Information Per Serving
Calories: 35
Total Fat: 2g
Saturated Fat: less than 1g
Carbohydrate: 4g
Protein: less than 1g
Dietary Fiber: 2g
Sodium: less than 1mg


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Filed under: Recipes for Diabetics

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