My Favorite Mango Salsa Recipe (and a giveaway for a $75 Whole Foods gift card!)

KimiHarris

I love beautiful and simple food that is nourishing to the body and the soul. I wrote Fresh: Nourishing Salads for All Seasons and Ladled: Nourishing Soups for All Seasons as another outlet of sharing this love of mine. I also love sharing practical tips on how to make a real food diet work on a real life budget. Find me online elsewhere by clicking on the icons below!

mango salsa- a must try recipe. Perfect for chicken or fish tacos, and more!.jpg

This is an absolute favorite salsa of mine. Sweet mangoes are paired with crisp red onions, flavorful cilantro and garlic, spicy jalapeno, and lime. It’s a simple mango salsa, but surprisingly complex and very flavorful. A great mix of sweet, spicy, savory, tart, and salty. Mango salsa goes well with grilled fish or chicken, is divine in tacos, lovely served with corn chips, and I’ll even enjoy it straight!

Whole Foods Gift Card Giveaway!

I’m sharing this today because Whole Foods Market asked if I’d like to do a gift card giveaway and a share a recipe using their mangos. And because I absolutely adore mangos, I said yes! (And I thought you all would love a chance to get a gift card too.). So gifted with my own Whole Foods card, I ran to my local store where they had a large display of mangos front and center. People, now is the time to buy mangos. These were some of the most perfect mangos I’ve gotten in a long time! Mine were perfectly ripe and tender. My particular store also had them at a great price.

Mango Salsa

All good reasons to enjoy mango salsa. We enjoyed our delicious salsa with organic corn tortillas, pan-fried organic chicken, and avocado. Delicious!

Delicious Mango Salsa! Perfect for chicken and fish, and eating with chips!

By the way, if you go to Whole Foods, look for (Amazon affiliate link) Jackson’s Honest Potato Chips. They are incredibly delicious and healthy, as they are fried in coconut oil. As a big fan of coconut oil, these are a favorite, and Whole Foods is the only place in my area that carries them. This potato chip company is a small company, and I love supporting the good food they are selling! (And nope, they didn’t even pay me to say that. ;-) )

Other Mango Recipes:

I love using mango in a variety of ways. It’s a delicious treat plain, but it’s also great in smoothies, popsicles, and more savory-sweet recipes.

Plus, If you haven’t tried a fruit based salsa yet, do it. They are so delicious! This mango salsa is my favorite fruit salsa, but this Black Bean and Pineapple Salsa is another lovely way to enjoy a fruit salsa.

My Favorite Mango Salsa Recipe (and a giveaway for a Whole Foods gift card!)
 
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Makes about 1½ cups. The most important thing to know about making salsa is this: Don’t be afraid of mixing things up, and playing around with ratios of ingredients. Love cilantro? Use a bigger amount. Hate garlic? Leave it out. Taste and as you make it, and adjust until you get it just right.
Ingredients
  • 3 small/medium ripe mangos
  • Half a bunch of cilantro (I love cilantro so I used the big half)
  • 1-3 garlic cloves, peeled and put through a garlic press
  • 1-2 limes
  • ¼-1/2 red onion
  • ½- 1 jalapeno pepper
  • Unrefined salt
Instructions
  1. Using a small paring knife or vegetable peeler, peel the mangos, and then cut the mango flesh off the core (eating any of the mango flesh left on the core is cook’s treat). Dice the mango into small, bite-sized pieces, and put in a bowl.
  2. Wash, and shake dry the cilantro, and then cut the leaves from the stems. Roughly chop.
  3. Peel the red onion, and cut in half. Dice finely one half of the red onion. Add half of this amount to the bowl, and keep back the other half.
  4. Stem the pepper (you may want to either coat your hands with oil or use gloves to protect your skin), and cut in half. If you want it less spicy, remove the seeds. Chop really finely. Add to bowl.
  5. Cut the limes in half and sprinkle over this mixture and give a couple sprinkles of salt to the mixture as well. Gently mix. Taste test. Does it need more salt? More onions, more chopped pepper? More lime juice? More cilantro? Adjust flavors, if needed. Serve right away, or allow flavors to meld for at least one hour.
Notes
Possible additions: Black beans, seeded tomatoes, or chopped red bell pepper.

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Healthy Strawberry Lemonade (Stevia-Sweetened)

KimiHarris

I love beautiful and simple food that is nourishing to the body and the soul. I wrote Fresh: Nourishing Salads for All Seasons and Ladled: Nourishing Soups for All Seasons as another outlet of sharing this love of mine. I also love sharing practical tips on how to make a real food diet work on a real life budget. Find me online elsewhere by clicking on the icons below!

Healthy Strawberry Lemonade

Tart lemons and sweet strawberries, are gently sweetened with stevia in this simple, but lovely strawberry lemonade for a delicious beverage. Lemonade is a very fun and delicious way to get some vitamin C. Strawberries increases the vitamin C content, and adds other antioxidants as well. I like to get my vitamins from food as much as possible, instead of depending on supplements, so this is a great way to give myself a boost of vitamin C. Dr. Price also considered vitamin C content important for a healthy diet!

Lemonade is one of my favorite drinks, but I don’t do well with the usual high sugar content of lemonade, even the more natural ones. Stevia does well with lemon, and doesn’t raise your blood sugar,  so is perfect for my needs (read my back-in-the-ancient-days blog post about my first ventures with stevia-sweetened lemonade as well). This version with strawberries makes it beautiful in color and taste. Another favorite recipe is this Orange Lemonade Sports Drink. It uses just a small amount of raw honey (or you could use organic cane sugar), and is delicious as well. A great option for a stevia-free version. :-)

Disclaimer: Post contains some affiliate links

What stevia brand you use will definitely make a difference.

My current preference is to buy a stevia that is not heavily processed. I used Now Stevia #amazonaffiliate in this recipe. It doesn’t have a bitter taste, and it is specifically made to contain the whole leaf extract, and then is enzymatically treated to remove the any bitterness. It does have a very sweet, but slightly herbal taste, which some may not like as well (though note that in a recipe like this, the lemons and strawberries hide the stevia taste a great deal). A brand that I’ve used with a lot of success that is more processed, but not herbal tasting is NuNaturals. I use stevia so little that I’ve had the same bottle for a couple of years, and I’ve heard they changed the formula around a little recently, but it’s still good, I believe. On the under end of the spectrum is this stevia liquid concentrate that is not processed at all. This will have the strongest taste (I haven’t tried it yet, but will try order a bottle soon to taste-test!). The whole stevia debate is a little beyond the scope of this article, but I will be writing the arguments surrounding stevia soon. So stay tuned for that!

If you don’t want to use stevia in your strawberry lemonade, I recommend making simple syrup with organic cane sugar, or a honey simple syrup, and using that to sweeten to taste. It will be delicious that way as well.

Strawberry Lemonade (Stevia-Sweetened)
 
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Serves: 8
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How sweet your strawberries are will make a difference in how much stevia you need to use. Start low, and creep up until it’s just right (it’s easy to overdo stevia, as it’s so concentrated!). I used my Blendtec to blend this, if you find it too pulpy, or seed-y when using a regular blender, you can always pour through a fine sieve before adding the 5 cups of water.
Ingredients
  • 12 ounces strawberries (if frozen, defrosted), about 15 large strawberries, stemmed if fresh
  • 2 cups of water
  • ¾ cup freshly squeezed lemon juice
  • 5 cups of water
  • 30-50 drops liquid stevia
Instructions
  1. Combine the strawberries, 2 cups of water, and lemon juice in a blender. Blend until very smooth.
  2. Add the five cups of water, and then sweeten to taste with the liquid stevia, starting low and working up, stirring well before taste-testing. Serve chilled or over ice.

 Other Beverage Recipes on The Nourishing Gourmet: 

How to Make Homemade Ketchup (with unrefined sweeteners, antioxidant-rich)

KimiHarris

I love beautiful and simple food that is nourishing to the body and the soul. I wrote Fresh: Nourishing Salads for All Seasons and Ladled: Nourishing Soups for All Seasons as another outlet of sharing this love of mine. I also love sharing practical tips on how to make a real food diet work on a real life budget. Find me online elsewhere by clicking on the icons below!

How to make homemade ketchup
Sweetened with coconut sugar and maple syrup, this simple homemade ketchup is flavorful, gently sweetened, and a beautiful condiment to be served to kids and adults alike. Unlike most ketchup on the grocery store shelf, healthy, homemade versions of this popular condiment can actually be a beautiful part of your diet!

How much sugar we consume in a year (on average)

As part of our 21 steps to a nourishing diet, I’d love to challenge you to ditch highly sweetened ketchup (and other similar processed foods) and enjoy  healthy versions instead. While sugars in their natural forms can definitely be part of a traditional diet in moderation, many don’t realize how bombarded they are with sugar everyday. We’ve gone from consuming an average of 2 pounds of sugar a year, 200 years ago, to 152 pounds of sugar a year. That’s equal to 3 pounds per person every week!

One highly sweetened and popular condiment in the U.S. is tomato ketchup. It is delicious, but unfortunately is full of excess sugar, and most often, corn syrup as well. Thankfully, it’s very easy to make your own ketchup at home. The grand thing about making your own ketchup is that you can make it as sweet as you like! We feel this recipe is pretty sweet with only 4 tablespoons of unrefined sugar for the whole recipe. It’s also fun to make as you can vary the spices and the amounts of spices to taste with great results. It’s easily adaptable and forgiving to change.

My kids have been asking for ketchup to dip their homemade French fries and hamburgers in, and I was glad to whip this up for them.

Health Benefits of Tomato Paste

I make this using really high quality tomato paste, which actually has many health benefits (sources listed below).

  • It’s a concentrated source of the powerful antioxidant lycopene.
  • Tomato paste has been shown to have cardio health benefits
  • It helps prevent sunburn and is anti-aging. It’s a skin booster! (Antioxidants are amazing for preventing sunburn!).
  • It has multiple anticancer properties- especially against prostate cancer

All in all, I find this simple condiment a beautiful addition to a healthy diet, and just another example of how making your own versions of popular food items can turn unhealthy choices, into healthy ones!

Just a quick note about brands: I use Bionaturae’s organic tomato paste. It’s delicious and I appreciate that it’s in glass jars (no “tinny” taste). If you can’t find it locally, you can find it here at my affiliates Amazon and Vitacost. Truthfully, I’ve found it cheaper to buy online most of the time.

How to Make Homemade Ketchup (unrefined sweeteners, antioxidant-rich)
 
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This is delicious as is, however, if you are missing a spice or two, don’t worry! Just play around with the ones you have on hand until it’s spiced to taste. You can also thin to desire. The ½ cup called for produces thick ketchup, so feel free to thin a little more, if you’d like. Makes 2 cups.
Ingredients
  • 2 tomato paste jars (7 ounces each)
  • 2 tablespoons each of pure maple syrup and coconut sugar
  • 1 ¼ teaspoon unrefined salt
  • ¼ teaspoon ground cinnamon
  • Generous pinch or two of each of ginger, allspice, cloves, nutmeg, cayenne pepper
  • 1 large garlic clove, peeled and put through a garlic press
  • ½ cup water
  • 2 tablespoons raw apple cider vinegar
  • 2-4 teaspoons yellow mustard (prepared or powder)
Instructions
  1. Combine all of the ingredients in a bowl and whisk well. Scrap into a jar, and cover tightly, Should keep 10-21 days refrigerated (based on other recipe recommendations). If you’d like to keep it for longer, freeze it!

Sources:

  • http://www.nutraingredients-usa.com/Research/Antioxidant-rich-tomato-paste-shows-cardio-benefits-Study
  • http://www.dailymail.co.uk/health/article-2155595/Tomatoes-help-skin-young-protect-sunburn.html
  • http://online.wsj.com/news/articles/SB10001424127887323844804578531313972915362

Creamy Balsamic Vinaigrette & 7 Other Nourishing Salad Dressings

KimiHarris

I love beautiful and simple food that is nourishing to the body and the soul. I wrote Fresh: Nourishing Salads for All Seasons and Ladled: Nourishing Soups for All Seasons as another outlet of sharing this love of mine. I also love sharing practical tips on how to make a real food diet work on a real life budget. Find me online elsewhere by clicking on the icons below!

Creamy Balsamic Vinaigrette, plus seven more tasty, nourishing salad dressings

With the sweet and tangy balsamic, the rich extra virgin olive oil, the pungent garlic and mustard, and the subtle creaminess of coconut milk or cream, this dairy-free salad dressing is a healthy and delicious way to enjoy your greens.

I’m the queen of simple salad dressings because I like to keep my cooking uncomplicated. But if you have a little extra coconut milk, cream or unsweetened coconut yogurt, it’s no trouble at all to add a couple tablespoons to your salad dressing – making it a lovely creamy texture with some added health benefits from the coconut milk too. I’m not really sure why it took me so long to think of it!

As part of our 21 steps to a nourishing diet, I wanted to take the opportunity to share a new dressing and point out how simple and better for you homemade salad dressing is! It’s very hard to find store-bought salad dressing that uses nourishing ingredients, and when you do, they often are pretty expensive. Thankfully salad dressings are one of the easiest things you can make, and they are so delicious.

The other day I sat in front of a green salad with vibrant, nutrient rich baby greens, walnuts, avocado and other delicious additions, all tossed with this dressing. I smiled when I thought of all of the lackluster salads I’ve been served at restaurants. This was so much better. You know you are doing something right when you prefer your own food at home.

When making your own salad dressings,  you are trading out cheap oils for traditional ones, artificial flavors and MSG for the real flavors of herbs, spices, and garlic. You are trading highly processed foods, for gently processed, whole foods. It’s a good trade to make. Here is a list of some other lovely, nourishing salad dressings to choose from.

Other Healthy Salad Dressings: 

Sweet Onion Poppyseed Dressing: This salad dressing is amazing with green salads topped with chicken and fruit. It’s sweetened with honey, and so flavorful!

This PDF is a sample of my cookbook, Fresh: Nourishing Salads for all Seasons. It has my recipe for Leon Salad (a favorite from the book) and two salad dressings, including my Simple Balsamic Dressing (that the below is a creamy version of), and my Everyday Salad Dressing using raw apple cider vinegar.

Kombucha VinaigretteLearn how to make kombucha vinegar and then a simple salad dressing out of it.

Orange Balsamic Dressing: This dressing is perfect for this time of year. I pair it with roasted beets, oranges, greens, and nuts for a lovely light lunch.

Spicy Asian Inspired Dressing: I love the dressing that goes along with this Thai Salad. So good!

Strawberry Salad Dressing: I share a video of my TV segment sharing two salad recipes, with links to my yummy strawberry balsamic dressing.

By the way, my affiliate Vitacost is a great place to pick up organic balsamic vinegar and raw apple cider vinegar.

Creamy Balsamic Vinaigrette & 7 Other Nourishing Salad Dressings
 
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Prep time:
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This is a simple dressing to throw together and serve with a variety of salads. It will keep 2-3 days in the refrigerator.
Ingredients
  • ⅓ cup balsamic vinegar
  • ⅔ cup extra virgin olive oil
  • 2 teaspoons dijon style mustard
  • ¾ teaspoon unrefined salt
  • 1-3 garlic cloves, peeled, and finely minced or put through a garlic press
  • 2 tablespoons coconut milk (full fat), cream, or unsweetened, homemade coconut yogurt
Instructions
  1. Mix all of the ingredients together by either whisking in a small bowl, or putting in a 2 cup jar, placing the lid on, and shaking. Shake before each use.