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Sunday, July 13, 2014

Rob's Fresh Mango Salsa: A low sodium treat that offers a wide array of powerful nutrients


I have to brag about my wonderful husband. He works really hard to help me be as healthy as possible and that includes helping me cook. Last night he made this wonderful fresh mango salsa, and yes, as you'll see below, he breaks down the nutrients for 99% of everything he cooks. This is his recipe:


  • 1 Chopped Red Mango (272 grams)
  • Diced White Onion - 114 g (one 0.5 inch thick slice)
  • 1 Diced Large Poblano Pepper (88 g) 
  • 9 Diced Sweet Peppers  (4 red, 3 orange, 2 yellow or about 87 g)
  • 3 tsp Minced Garlic (15 g)
  • Lemon Juice 1 oz
  • Lime Juice 1 oz 
Mix all ingredients in a bowl and serve

Makes about seven 1/2 cup 
(90 g) servings  

Per serving nutrition*:
Calories - 40.1
Fat - 0.3 g
Monounsaturated fat - 0.1 g
Sodium - 1.9 mg
Potassium - 158.6 mg
Carbohydrates - 10 g
Fiber - 1.4 g
Sugars - 5.4 g
Protein - 0.9 g
C - 88.1%
A - 15%
B6 - 4.9%

Manganese - 3.2%
Folate (Folic Acid) - 2%
Magnesium - 1.6%
E - 1.4%
Calcium - 1.4%
Iron - 1.1%
Copper - 1%B1 (Thiamine) - 0.9%
Selenium - 0.6%
Zinc - 0.4%
B2 (Riboflavin) - 0.4%
B5 (Pantothenic Acid) - 0.4%
B3 (Niacin) - 0.3%
Phosphorus - 1%


*Percentages based on a 2,000 calorie per day diet