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Plain talk about living healthy

3 tasty meals from one easy recipe: mango salsa salad

April 22, 2016

mango

One of the skills I teach people who come to me for help losing weight or preventing weight gain is how to “cook once and eat thrice” in the words of a thrifty Yankee cook I met years ago.

mangoA European cucumber, a mango or two, and a few other inexpensive ingredients made the salsa below to accompany  chicken we grilled (but roasted chicken works too.) The good eating didn’t end there!

For the next night, combining the leftover salsa and one inexpensive ingredient made a tasty side dish.  On the third day, the leftovers of the side dish and the chicken cooked earlier in the week made lunches for me and my husband.

They were all good tasting and encourage as a registered dietitian nutritionist: easy to make, tasty, budget-friendly, and packed with fruits and vegetables.

Night one: Mango and Cucumber Salsa

Makes four ½ cup servings plus leftovers for the two following recipes.
2 mangos
1 European cucumber, washed but unpeeled, diced
½ to ¾ cup fresh cilantro including stems, chopped
6 scallions (white and green parts), finely chopped
Zest of 2 limes, finely chopped
Juice of 2 fresh limes
2 tablespoons white balsamic vinegar
2 teaspoons hot sauce of your choice
Pepper and salt to taste (I did not use salt.)

Dice the mangos.  (Click here for a video on an easy way to do this.)   Mix in the remaining ingredients and let sit for 30 minutes.  Remove one cup to serve tonight as a condiment for cooked chicken, beef, pork, or fish.  Refrigerate the rest of the salsa.

 

Night two:  Mango and Black Bean Salad

Makes 4 servings plus leftovers for following recipes
Salsa from the night before
2 cans black beans or 3 cups home-cooked black beans

Rinse the beans well and add to salsa.  Reserve 1.5 cups for the next day.  Serve remainder by itself or with fresh spinach or lettuce.  It can also be served with tortilla chips for a healthier party dish.

 

Third day: Mango and Black Bean Lunch

Makes two portions

1.5 cups reserved side dish from the night before
2 portions cooked chicken, pork or beef, diced
1 pint cherry tomatoes or grape tomatoes

Mix ingredients and serve with cooked rice, bulgur, millet or in wrap.

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Having personally struggled with weight and gut health issues, I understand how easy it is to think that food is the enemy especially with the changes our bodies undergo as we age.  It doesn’t have to be that way!

I love using my extensive education and coach approach to help people realize it is possible to feel better and be healthier while still enjoying their life and food.

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