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

TAKE CARE OF YOUR HEART!

February is “heart” month so be good to your heart. Here are six steps to a healthier heart.

¨ EXERCISE: For a healthier heart, exercise 150 minutes per week. To maintain a “healthy” weight, exercise 60 minutes most days of the week.

¨ DON’T SMOKE: Smoking is among the top preventable causes of heart disease and certain types of causes also.

¨ EAT PLENTY OF VEGETABLES AND FRUITS: Include a variety of five or more fruits and vegetables a day for children and seven or more for adults.

¨ EAT WHOLE GRAIN FOODS: Include foods such as whole wheat bread, cereals, and pasta. Look for the “whole grain” label on foods.

¨  INCLUDE HEALTHY FATS: Try peanuts, avocados, and olive oil. Avoid saturated fats and trans fat which contribute to heart disease. Saturated fats are found in butter, whole milk and dairy products and fatty meats. Trans fats are found in some margarines, snacks foods, processed foods and many other items so check those labels!

¨ LIMIT YOUR SODIUM INTAKE: Try ground pepper, fresh or dried herbs or spices, lemon instead of salt. Go easy on canned soups, cold cuts, frozen dinners, chips and other processed foods.