Mango Salsa

Get a taste of the tropics, and a feast for the senses with this refreshing mango salsa. Serve with any kind of grilled fish, shrimp, or chicken, as a fish taco topping, or with your favorite grain-free tortilla chips.

I threw this together for a batch of fish tacos and was instantly hooked. This colorful salsa is a sweet, salty, spicy, and sour fiesta in your mouth, and couldn’t be easier to make. 

This recipe happens to be gluten-free, dairy-free, and Paleo-compliant. It uses one Fresno chili, but if you don't eat nightshades, you can omit it, no problem. Also, if the chili and the white pepper are omitted, this recipe is AIP-friendly. 

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Chef’s Notes: 

You can use either variety of mango, Tommy or Ataulfo, just be sure they’re juicy and ripe. “Tommy Atkins” is the most common type of mango we see here in the states. They have a duo-tone red and yellow-green peel and are your classic mango. 

Ataulfo mangoes have golden-orange skin. They’re a bit smaller in size so you may need to use 2 for this recipe. The special thing about them is both the intense mango flavor and their incredibly silky, almost creamy texture. Tropical heaven. When Ataulfo mangoes are available, I always go for those. 

You can tell when a mango is ripe by both the smell, and the softness. A ripe mango should smell fruity at the stem, and give just a bit under finger pressure. If you can’t find ripe mangoes, simply take them home and let them ripen on the counter or in a paper bag for a day or two, until soft. 

Mango season runs May through September, so keep an eye out for them at your local grocer during those warmer months. 

2 Ways to Cut a Mango

There are 2 ways to cut a mango; the peeled way, or the unpeeled way. Most people seem to prefer the unpeeled method, because without the right peeler, it can be hard to peel a mango, and they're slippery when peeled! 

Mango skin is not recommended to eat, so it is necessary to somehow separate the fruit flesh from the skin. 

Either method you choose, one thing to note is that mangoes have a large almond-shaped pit, which is oriented in a way that mirrors the shape of the fruit. So, cut away the "cheeks" of the mango, starting from the stem downward, and curving your knife around the pit, hugging it as closely as you can. Then, you can cut the remaining fruit away from the remaining flat slab with the pit, using a paring knife. 

The Unpeeled Method: Cut the cheeks away from the mango. Use a paring knife to score the fruit, being careful not to cut through the skin (or you!). Apply pressure to the skin side to 'pop' the mango inside-out. Next, use a paring knife to cut the mango cubes away from the skin. The basic idea is shown in the image below. 

My preferred method is the peeled method, because you get a better yield of fruit. I find the unpeeled method leaves a lot of mango flesh behind, as it can be awkward to cut the cubes away from the peel. With the peeled method, you end up with more mango in the end, but peeling a mango does require a good horizontal peeler, or some deft skills with a sharp paring knife. 

The Peeled Method: To peel the mango, my tool of choice is a ceramic blade, horizontal vegetable peeler. Work your way around the fruit until the skin is fully removed. 

Next, cut the cheeks off the mango, keeping in mind that the pit inside is shaped like a giant almond, and its orientation mirrors the shape of the fruit. So, start at the stem, and slice downward along the cheek, hugging the pit as you go. Repeat on the other side, and then use a small paring knife to slice any remaining fruit flesh away from the pit.

 

 

 

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A post shared by Hypothyroid Chef - Ginny Mahar (@hypothyroidchef)

Thyroid-healthy Highlights: 

• Mango is loaded with nutrients, including key thyroid-supporting nutrients like B vitamins, vitamin A, potassium, and magnesium. One cup provides 67% DV of Vitamin C, which supports the immune system, and cellular health, and aids iron absorption. As a sweet treat, it's relatively low in calories at 100 calories per cup, while also providing 2.6 grams of fiber to support digestion. 

• Cilantro: Studies have shown that cilantro can help accelerate the body’s excretion of mercury and lead. Heavy metal toxicity from mercury has been linked to an increase in thyroid antibodies.

• Lime Juice: Limes are high in vitamin C, with one lime providing 22% DV. A study shared in the Journal of Clinical Endocrinology and Metabolism stated, “In patients with hypothyroidism and gastrointestinal pathology, vitamin C improves the abnormalities in serum free T4, T3, and TSH concentrations.”

Happy cooking, happy thriving, and enjoy the recipe (below)!

P.S. Need more thyroid-friendly recipe inspiration? I’ve got you covered. My Thyroid-friendly Everyday eCookbook features over 50 quick and easy, thyroid-friendly recipes your whole family will love. To take a peek at what’s inside, CLICK HERE.

 

More Thyroid-Friendly Snacks to Try:

• AIP Artichoke Dip with Garlic Scapes
• AIP Cranberry Cocktail Meatballs
• Prosciutto-Wrapped Asparagus
• Spiced Chicken Liver Pâté with Green Peppercorns
• Sweet & Spicy Pumpkin Seed Brittle
• Italian Sausage Stuffed Mini Peppers
• Duck Fat and Herb Roasted Pumpkin Seeds
• Dairy-free Arugula Lemon Pesto with Beet Chips