Mango Pineapple Salsa

Sweet, tangy, healthy, fresh mango, pineapple salsa will have you dreaming of the tropics with a single bite. This salsa is the perfect make-ahead appetizer or a topping for fish, tacos, grilled chicken or pork. Best of all, it comes together in minutes.

We often make salsa for fish tacos or as a quick snack for when the kids come home from school. This mango and pineapple salsa brings vision of glorious summer days. I sometimes add a dash of Tagin, a Mexican seasoning available in ethnic grocery stores, and just dig in with a spoon – why waste calories on chips?!!

Prep: 10 minutes Total time: 10 minutes

Ingredients:

  • 2 cups diced Pineapple
  • 2 cups diced Mangoes (see notes on chopping a mango easily)
  • 1 small Red Pepper
  • 1/2 small Red Onion, diced fine
  • 1 Jalapeno, diced fine (deseed if you don’t like it too spicy)
  • 1/2 cup Cilantro, chopped
  • 1/4 cup fresh Lime juice
  • 1 tsp salt

Method:

  • In a bowl, mix all ingredients well
  • Serve with tortilla chips or over tacos, chicken, fish…. or just grab a spoon and dig in
  • Refrigerate to keep fresh up to two days

How to chop a mango easily:

  1. Wash and dry the mango
  2. Place the mango upright on a cutting board, supporting it with your non-dominant hand
  3. Hold a sharp knife in your other hands
  4. Cut the thickest (widest) side of the mango, cutting from top to bottom as close to the pit as you can
  5. Repeat on the other side
  6. These sides are called “cheeks” – so you end up with two cheeks and a pit that still has a bit of flesh around it
  7. Use a knife to make lengthwise and crosswise cuts in each cheek, being careful to avoid cutting through the skin. Now, press the skin side of the mango cheek to turn it inside out, to resemble a porcupine. Scoop out the cubes off the skin using a knife or skin
  8. Peel the skin of the remaining middle piece and using a paring knife, cut as close to the pit as possible. Cut the remaining fruit flesh into cubes
_empty

Orange Date Salad

How about a vitamin-rich salad that transports you to a land of sunshine and warmth? Citrus fruits are a source of vitamin C, folate, potassium, and calcium. And I’ve also heard that the vitamin C helps the body absorb the iron from the spinach better.

Years ago while living in Toronto, a friend Michelle stopped by. As the two of us tried to rustle up a meal with what we had in the fridge, she showed me this simple orange and spinach salad and taught me how to whip up a salad dressing that was so simple and yet, so light. The dressing avoided oils and fats and was sooo delicious. This salad is a riff on that one – some more ingredients but still just packed with vitamin C and good for us ingredients and is the perfect side dish that’s easy to put on the table.

Servings: 4 Time: 10 minutes

Dressing:

  • 2 tbsp orange juice (squeeze half an orange)
  • 1 tbsp honey
  • 1 tbsp French mustard

Salad Ingredients:

  • 3 large oranges
  • 5 oz spinach, arugula mix
  • 1/2 small red onion, thinly sliced
  • 1/4 cup goat cheese
  • 1/4 cup pistachios, or almonds or a combination
  • 1/4 pitted Medjool dates, chopped

Method:

  1. Prepare dressing: Whisk the orange juice, honey and mustard and set aside
  2. Prepare salad:
    1. Peel the orange and cut into big chunks
    2. In a large salad bowl, layer the spinach and arugula mix
    3. Layer the orange chunks, red onions
    4. Sprinkle the nuts, cheese and dates
    5. Drizzle the dressing over the salad and toss just before serving

Nutrition: Approximate estimates only

Per Serving: Calories: 238.5 Carbs: 52 Fat:3.5 Protein: 5.25 Sodium: 112.75 Sugar:43.75  


Watermelon Salad

This watermelon salad is the perfect way to cool yourself on a hot summer day. The combination of watermelon, feta cheese, mint and lime juice looks lovely on the table or at a BBQ cookout.

Serving Size: 6

Ingredients

  • 6 cups cubed, seedless watermelon
  • 1 cup fresh mint leaves, chopped
  • 3/4 cup crumbled feta cheese
  • 1 whole lime, juiced
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 red onion, cut into fine long slices (optional)
  1. Cut rind from the watermelon, then chop the fruit into 1 inch chunks.
  2. Place chunks into a salad bowl
  3. In a small bowl, whisk lime juice, salt and black pepper. Pour over the watermelon cubes
  4. Combine the mint leaves, feta cheese and onion (if using) with the watermelon
  5. Refrigerate for an hour and serve