Wednesday, August 8, 2018

Summer Mango, Black Bean & Corn Salsa

Salsa has traditionally been made with a combination of tomatoes, onions, cilantro, and spice from chili peppers. This type of salsa has usually been used in Mexican dishes and as a dip for chips. 

Many people enjoy salsa on:

  • Sweet Potato or Corn Chips
  • Turkey or Beef Burgers 
  • Baked or Sweet potatoes 
  • Stuffed Peppers
  • Eggs 
  • Tacos/Burritos/Quesadillas 
  • Mix in with tuna
  • Green Salads
  • Pork Chops 

Health Benefits of Salsa: 
  • Easy and tasty way to add an extra serving of fruits/vegetables to your diet 
  • Provides a wide range of antioxidants, vitamins, natural phytochemicals, fiber, protein, and potassium
  • Adds flavor without the sodium as long as it is prepared low sodium
Why cut the sodium?
Sodium is a mineral that is naturally found in foods and is also added to some foods. Sodium plays an important role maintaining fluid balance in the body.

Limiting dietary sodium has been associated with improved blood pressure and heart health. Reduced sodium diet may help to prevent the build up of excess fluid in the body.

Did you know?
Processed and restaurant foods account for 70% of adults’ dietary sodium intake. Salt added during home cooking only account for 5-6% of daily sodium intake.

Recipe:
Prep: 10min
Total Time: 10min
Servings: 12

Ingredients
·    1 ½ cup low sodium corn
     15 ounces low sodium black beans
1 medium mango, cubed
¼ onion, chopped
¼ cup cilantro, minced
2 Tbs lime juice
1 tsp garlic salt
¼ tsp ground cumin

Instructions
·     In a large bowl mix all the ingredient together
Refrigerate salsa for at least one hour to let the flavors blend
Serve as a dip or on top of your favorite dishes


Nutrient Analysis of Recipe:
Serving Size: ¼ cup
Calories: 70
Sat. Fat: 0g
Sodium: 314mg
Carbohydrate: 14g
Sugars: 6g
Fiber: 2g
Protein: 3g

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