Sweet Heat Mango Salsa

We could all use a little more color on our plate and this Sweet Heat Mango Salsa can help. The sweetness of the mango compliments the spicy cayenne pepper creating the perfect balance of sweet heat. Serve this salsa with organic tortilla chips for a simple appetizer or afternoon snack. It also pairs great with sweet potatoes, black beans, and brown rice. Oh, and don’t let the heat stop you from making this salsa. All the ingredients can be adjusted to your liking.

One of the many benefits of home cooking is knowing what is really in your food. When you make real whole foods at home you can choose quality nutrient dense ingredients and control the overall flavor. The great part about making this Sweet Heat Mango Salsa (other than eating it of course) is that you can adjust both the sweetness and the heat – how spicy you make it. It’s not too often that a recipe comes along that is both sweet and spicy at the same time and packed full of health benefits! This one delivers both.

Mangoes are at their peak from May through September making summer the perfect time to enjoy this Sweet Heat Mango Salsa. They contain vitamins A, C, K, folate, magnesium, beta carotene (for eye health), and potassium. They’re also rich in fiber (both soluble and insoluble) which helps with digestion and improves gut health. Oh, and an added bonus… they actually help aid in weight loss and are good for your skin and nails too!

Red onions contain antioxidants and essential nutrients. They differ from yellow onions because they contain flavonoids specific to their color. Eating red onions helps to protect your heart, promote healthy gut bacteria, can help lower blood pressure, cholesterol, and even reduce inflammation. So many reasons to add red onions to this salsa and your diet in general!

Red peppers are also in season during the summer months and contain the most nutrients when consumed in season. Just like red onions, red peppers contain antioxidants (quercetin) and flavonoids. They are rich in Vitamin C which helps the body with iron consumption. Much like the vitamin a and beta carotene found in mangoes, consuming red peppers also helps support vision and eye health.

Cilantro – it seems as though you either you love it or you hate it! To some it tastes amazing and to others it tastes like soap. Not sure why that is but I fall in the category of it tastes amazing! For this salsa, it’s the one ingredient that brings all the other flavors together. Cilantro is full of vitamins A, C, and K, folate, potassium and manganese. It helps reduce the risk of heart disease, promote good vision, improve skin, and create healthy hair. Cilantro is also known as the herb that helps reduce anxiety!

Now that I have mentioned all the health benefits of Mangoes, Red Onions, Red Peppers, and Cilantro its time to focus on the sweet and heat in this salsa. This recipe calls for agave as a sweetener and cayenne pepper for the heat. However, you can adjust both of these ingredients to your liking. If spicy food isn’t for you, don’t let that stop you from making this amazing salsa! Simply reduce the cayenne pepper or add a little lime juice to cut the heat.

Tip: adding fresh lime juice cuts the spice in spicy foods. If you make any food too spicy, add fresh squeezed lime. It’s like magic!

To make this Sweet Heat Mango Salsa, start by peeling and chopping one ripe organic mango. Make sure the Mango is fully ripe before you chop! Once purchased, leave it on the counter and allow it to fully ripen for a few days prior to chopping. It will be both softer and sweeter if you give it 1-2 days on the counter at room temperature.

Next, dice 1/2 of a organic red pepper, 1/2 of a small organic red onion, and 1/2 cup fresh organic cilantro. Dicing creates smaller pieces than chopping which means you should end up with the mango being a little larger than the peppers and onions.

Add 1 clove of fresh crushed garlic, 1 tsp of agave nectar, 1/8 tsp cayenne pepper (adjust to your heat tolerance), and 1/8 tsp sea salt. Mix completely. You can serve this salsa immediately or let the flavors blend together in the refrigerator for 1-2 hours prior to serving.

For meal prepping and convenience, it can be made a day ahead and stored in the refrigerator. Left over Sweet Heat Mango Salsa lasts 2-3 days in the refrigerator.

This Sweet Heat Mango Salsa makes the perfect summer appetizer served with organic tortilla chips. It’s also great as an afternoon snack. For an easy plant-based meal, try it as a topping on a Black Bean Burger served over brown rice!

Below you will find my favorite recipe for making Sweet Heat Mango Salsa. As always, I encourage you to use this recipe as inspiration to create your own mango salsa creation. Remember you can always add more sweet or reduce the heat or vice versa:)

Remember to be creative with your food. It doesn’t have to be complicated and there is inspiration all around you. If you haven’t tried making Mango Salsa, what are you waiting for?

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