A Festive, Fruity Salsa For The Holidays

Diana Helfand
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Wednesday - December 21, 2011
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Mango adds bright color and fruity flavor to salsa. Forest and Kim Starr photo

Tracey Villiger, a Kailua resident for the past 27 years, is a physical therapist with Windward Rehabilitation Services in Kailua.

She has been married for 27 years to her husband Scott, a musician with the Royal Hawaiian Band. They have two children, son Ross, a senior at Iolani School, and daughter Chelsey, a Zumba teacher in Kahala and Palolo.

Tracey is also a facilitator of Attitudinal Healing and incorporates the principles within her practice of physical therapy, group leadership and family life.

Tracey loves to dance, and enjoys being with her girlfriends and family.

It is a pleasure to dedicate this column to such an inspiring woman.


Try this tangy salsa as a special accompaniment to serve with your Christmas turkey.

The mango originated in Southeast Asia, where it has been grown for more than 4,000 years. Mangoes grow best in tropical and sub-tropical climates, and today there are more than 1,000 varieties of mangoes grown. Most of the mangoes sold in the United States are imported from Mexico, Haiti, the Caribbean and South America.

Mangoes contain an enzyme with stomachsoothing properties similar to papain found in papayas, and these enzymes act as a digestive aid. They are also a good source of fiber, which research has shown to have a protective effect against heart disease, and may help in the prevention of certain types of cancer, as well as lowering blood cholesterol levels. An average-size mango can contain up to 40 percent of the daily fiber requirement. Mangoes are an excellent source of vitamins A and C, are a good source of potassium and contain beta carotene.

Here is a tip for easy dicing of mango: Start with the Mango “cheek”; fillet off the pit lengthwise. Cut small squares by scoring the fruit with a sharp knife. Do not cut through skin. Turn mango half “inside out,” separating squares. Slice off squares with a knife.

Merry Christmas!


CHRISTMAS MANGO SALSA

* 1 cup diced fresh mango
* 1/2 red bell pepper, diced
* 1/4 cup diced red onion
* 2 tablespoons olive oil
* 2 tablespoons rice wine vinegar
* 1 tablespoon lime juice
* salt and pepper, to taste

Mix mango, pepper and onion together and set aside. Mix oil, vinegar and lime juice until well-combined and toss with mango mixture. Season with salt and pepper, to taste, and chill.

(Diana Helfand, author of “Hawaii Light and Healthy” and “The Best of Heart-y Cooking,” has taught nutrition in the Kapiolani Community College culinary arts program.)

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