Mango Salsa

Everything you know and love about mango salsa, with a few surprising twists. But can I just say….Mangoes. Are. Amazing. They’re super high in antioxidants, cancer-fighting, help to lower cholesterol, great for digestive health, and keep the ‘ole noodle going strong. Eat mangoes. But more specifically, eat mangoes as salsa.

Wine not?

Not much to update on the food rotation diet front, although I can definitely say, I have found alcohol to be a huge no-no. More specifically, the wine that came from an awesome wine tasting in Sonoita, AZ this weekend.

One of the big things to avoid on a leaky gut diet (right next to gluten, dairy, grains, and genetically modified food) is sugar because it feeds all the bad bacteria that are thriving in your gut. Alcohol also does a number on your gut lining, so the combination is a double whammy. Unlucky for me, my skin is a tell-tell indicator of what I’m putting in the tank that isn’t working. Safe to say, grain-based alcohol like vodka and whiskey should be avoided. Be aware, some say that alcohol puts their leaky gut healing back to Day 1.

Still working on the four-day rotation for leaky gut syndrome healing, so stay tuned!

But you’re here for the Mango Salsa, right?

You might notice that there aren’t any onions in this salsa recipe. Why is that, you might be wondering? Onions are so flavorful! They’re salsa’s best friend! Ah, yes. I couldn’t agree with you more. But alas, one of my random food allergies happens to be onion, which is unfortunate, but it forces me to get extra creative. And that I find to be quite a lot of fun. It opens up a world of new ingredient possibilities. Check out what my sneaky substitution is below. 😉

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Mango Salsa

Prep Time: 15 minutes
Cook Time: n/a
Total Time: 15 minutes
Difficulty: Easy  //
Servings: 8-10 servings  //
Serving Size: 1/2 cup  //
Calories: 84*


  • 3 mangoes* (cut into small cubes)
  • 1 bunch cilantro (diced)
  • 8 oz can of bamboo shoots**
  • 1 red bell pepper (diced)
  • 1/3 c. lime juice
  • 2 Tbs. extra virgin olive oil
  • 1/2 tsp. chili powder
  • 1/2 tsp. turmeric
  • 1/4 tsp. paprika
  • 1/4 tsp. sea salt (more to taste)
  • (optional) 1/4 tsp. cayenne pepper
  • (optional) 2 Tbs. chopped sun dried tomatoes***


*How to pick a mango: Look for mangoes with the most color and gently squeeze to see how ripe they are. For this recipe, you’ll want mangoes that are slightly less than firm. Like a banana, the longer a mango can ripen, the sweeter it becomes; however, mangoes also become juicier as they ripen, which isn’t as durable for this recipe. Any other time, go for the slightly squishy ones because they are going to be phenomenally sweet.

**You can find bamboo in your local health food store. (i.e. Sprouts). If you don’t want this in the recipe, feel free to replace with jicama, sweet onion, or omit entirely.

***The sun dried tomatoes give an extra rich, deep flavor. It can be a very prominent flavor, so if you aren’t sure, set aside a small amount to test aside from the full batch.

  1. Dice bell pepper, bamboo shoots, and cilantro and let sit in the lime juice in a large bowl.
  2. While those ingredients are soaking, chop mangoes* in small pieces. If you want it to look really fancy for presentation, try to cut it into little cubes. Otherwise, dicing it up any old way will do the trick. (*To cut a mango, hold longways with the stem facing up. With a large knife, slice about 1/2″ away from the stem on either side. The pit is long and skinny, so you’ll be slicing along it on either side. There will be some leftover mango on either side, which you can feel out the pit to cut around. Take the two large halves and score them in a grid pattern. Then, flip the half inside out and use a smaller knife to cut away from the skin. Whatever you do, DON’T remove the skin first or it will be one big, slippery, impossible time to get the delicious mango away from the pit inside.)
  3. Finally, add olive oil and spices to the bowl with the bell pepper and mix to combine. When the mixture is evenly coated, add the mango and stir together. To see these steps in 6 seconds, watch it here.

mango salsa nutrition

*I don't count calories. My recommendations on calorie counting and nutrition can be found here


So there it is…everyone’s favorite salsa at the party….with some fresh, new ingredients that are sure to please. And my favorite part about this recipe is it’s not heating up my house in an oven, when it’s already 108 outside. I hope it is cooler where you are, but if not, this also makes a great poolside snack.