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Healthy Recipes

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Mango Rice Salad

One-pot dishes are quick and simple ways to work healthy foods into your meals. Just a few cups of wholesome brown rice, a can of fiber-rich beans and your fruit and veggies of choice can make a great anytime meal. This rice bowl features sweet mango salsa and a tangy dressing for added cancer-fighting phytochemicals. The bowl itself only has 5 ingredients, and weighing in at just 284 calories per serving, it won't break the bank or the belt.


2 cups cooked brown rice (see note)
1 (15 oz.) can black beans, rinsed and drained
3/4 cup diced mango, 1/4-inch cubes
1/2 cup chopped and seeded plum tomato
1/3 cup chopped green onion, white and green parts

1/3 cup orange juice
1-2 Tbsp. fresh lime juice
1 serrano chile pepper, or 1-2 inch piece jalapeño pepper, coarsely chopped (see note)
1 tsp. ground cumin
1 tsp. dried oregano
1 Tbsp. extra virgin olive oil or melted coconut oil
Sea salt and ground black pepper
2-3 Tbsp. chopped fresh cilantro

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


1. Combine rice, beans, mango, tomatoes and green onion in mixing bowl. This step may be done up to 2 hours before serving with salad covered and refrigerated.
2. For dressing, in blender or bowl of mini-food processor, whirl orange and lime juice, chile pepper, cumin and oregano until chile is ground up. Add oil and whirl to blend. Season to taste with salt and pepper. This may be done up to 2 hours before serving, and dressing refrigerated.
3. Just before serving, pour dressing over salad and toss with fork to combine (if salad has been refrigerated, let sit at room temperature for 20 minutes before dressing). Spoon salad into wide, shallow serving bowl, and sprinkle on cilantro. Serve immediately.

1. If you like, use frozen brown rice prepared according to package directions. Cool the rice to room temperature before combining with salad ingredients
2. A Serrano chile gives more heat, while seeding and removing ribs reduces heat. For the least heat, use bottom end of a large jalapeño pepper.

Makes 4 servings; about 1 1/4 cup per serving.
Per serving: 284 calories, 5 g total fat (<1 g saturated fat), 51 g carbohydrate, 10 g protein, 10 g dietary fiber, 201 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.