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Healthy Recipes

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Mango, Cucumber and Red Pepper Salad

Fresh, tropical salsas can be flavorful ways to usher in spring and summer. This recipe features all the glory of a salsa in a healthy side-salad. The tropical mango is a good source of Vitamins A and C and adds zing to the red lettuce and cucumber. Toss with the lime and orange juice blend and this low-calorie dish is ready to enjoy anytime.

2 Tbsp. fresh lime juice
2 Tbsp. orange juice
2 tsp. brown sugar
1/8 tsp. red pepper flakes
1/2 tsp. sea salt
Ground black pepper
2 Persian (or 1, 8-inch piece seedless cucumber), peeled and cut in 1/4-inch slices
1 small red bell pepper, seeded and cut into 3/8-inch strips
1 ripe medium mango
8 red lettuce leaves
1/4 cup lightly packed spearmint leaves
1/4 cup unsalted dry-roasted peanuts, chopped

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

1. In medium mixing bowl, combine lime and orange juices with sugar, red pepper flakes, salt and a few grinds black pepper. Add cucumber and red pepper.

2. For the mango, cut thin slice off stem and pointed ends. Using a swivel-bladed vegetable peeler or sharp paring knife, remove peel in strips, working from one cut end of fruit to the other. Cut flesh away from both sides of the pit, making two large domes. (Any flesh remaining on the pit is the cook’s portion.) Cut each mango half lengthwise into 1/4-inch strips and add to mixing bowl.

3. Toss with fork to combine salad, then set aside for 20-30 minutes to allow ingredients to marinate in the dressing.

4. To serve, line four salad plates with lettuce leaves. Mound one-fourth of salad onto each plate. Sprinkle on mint and peanuts. Serve immediately.

Makes 4 servings (4 cups)

Per serving: 120 calories, 5 g total fat ( 0.5 g saturated fat), 17 g carbohydrate, 4 g protein, 3 g dietary fiber, 300 mg sodium.

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.