Recipe 11: Mango Salsa

Recipe 11: Mango salsa

add on top of chicken or fish

229 calories for the whole bowl (makes 3-4 servings

Ingredients

1 ripe mango

3 roma tomatoes

5-10 basil leaves

¼ cup of frozen corn

Salt&Pepper

Directions

Boil corn according to directions on the package then drain and allow to cool.

Slice mango and tomatoes into cubes. The easiest way for me to slice up a mango is to first remove all the skin with a vegetable peeler. Then cut down the sides to remove the flesh.

Tear (or chop) fresh basil

Add all ingredients to a bowl. Add a teaspoon of salt and 2 teaspoons of pepper. Mix together and refrigerate. Add on top of grilled chicken or fish.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Mango: Great source of Vitamin C, Vitamin A, Folate, Potassium, fiber, and beta carotene. Vitamin C protects against immune deficiency, heart disease, and skin wrinkling. Vitamin C is said to make you live longer. It strengthens your immune system to protect against cancer and blindness. Vitamin A is an immune booster as well and also helps prevent wrinkles by repairing the outer layers of skin. Folate is important to cell growth and reproduction, and it also is needed to make red blood cells. Fiber is important because it removes bad cholesterol from your blood and eliminates waste from your bowels.

Tomato: are rich in lycopene, which is a carotenoid. Fruits and vegetables rich in carotenoids are bright red. Lycopene will reduce your risk of developing osteoporosis and help prevent macular degeneration. Eating high levels of lycopene have proven to ward off many cancers. There is no other food as rich in the antioxidant as the tomato. http://healthfood-guide.com/tomatohealthbenefits.aspx

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones.

Corn: corn is a carbohydrate. It also contains vitamin C, phosphorus, thiamin, and fiber. Phosphorus makes up our bones and teeth. One of its other main purposes is to filter waste in the kidneys. Thiamin is found in complete carbs. It is vital for the function of our Brain, nerves, and muscles. This article has very interesting points on why Thiamin is necessary to your diet and what signs present when your body is deficient. http://www.thenutritiondr.com/what-does-thiamin-do-in-the-bodythiamin-role-in-the-brain-musclealcohol-thiamindeficiency-beri-beri/