Live Whole Health #232: Savoring summer with Tropical Fruit Salsa

Summer is in full swing! And even if you’re not on a tropical island, you can still enjoy the summer vibe by indulging in some of the season’s signature produce: tropical fruits! Tropical fruits aren’t just delicious, they’re also packed with essential nutrients and antioxidants that are beneficial to your health. From juicy mangoes to tangy pineapples, tropical fruits are bursting with vitamins, minerals and fiber that help keep your body strong and healthy.

Enjoying tropical fruits

One of the best things about tropical fruits is their high vitamin C content, which helps support a strong immune system and keeps your skin looking radiant. Many tropical fruits—like papaya and kiwi—are also rich in fiber, which is important for digestion and can help keep you feeling full and satisfied.

Getting more tropical fruit into your diet is easier than you might think! Try adding sliced banana or mango to your morning cereal or yogurt, or blend up a tropical fruit smoothie for a refreshing and nutritious snack. You can also toss diced pineapple or kiwi into your favorite salads or stir-fries for a burst of flavor and color.

Tropical Fruit Salsa

Check out this 5-minute cooking demonstration by VA’s Healthy Teaching Kitchen shown preparing a Tropical Fruit Salsa recipe. Embrace the exotic allure of tropical fruits! With their tantalizing flavors and impressive health benefits, these fruity delights are sure to add a tropical twist to your diet and leave you feeling refreshed and in the swing of summer.

Try something new

Next time you’re at the grocery store, why not step out of your comfort zone and try a new tropical fruit? Whether it’s a sweet and creamy coconut or a tart and tangy guava, experimenting with new fruits can be a fun and delicious way to expand your palate and nourish your body.

This video is part of the Healthy Teaching Kitchen video series to promote healthy eating habits and provide a nutritious and delicious recipe.

Hungry for more?

Hungry for more information, tips, and ideas for how to have a healthy relationship with Food and Drink and fuel your own wellness journey? Check out this Introduction to Food and Drink for Whole Health, Healthy Tips on Eating Out and Grocery Shopping, or this Veteran’s experience with healthy cooking classes at her local VA. For more recipes, please visit VA’s Nutrition and Food Services.

Recipe

Prep: 15 minutes | Cook: 0 minutes | Total: 15 minutes

Yield: 8 servings | Serving Size: ½ cup

Ingredients

1 mango (about 1 cup; can substitute frozen mango, chopping as needed)

1/2 pineapple (about 2 cups; can substitute frozen or canned pineapple, chopping as needed)

1 medium red bell pepper (about 1 cup)

1 jalapeño pepper

1 lime, juiced (about 2 tablespoons)

1/4 tsp salt

Directions

1. Cut a thin slice off the top and bottom of the mango. Place the mango up on one of the cut sides. Cut along the wide sides of the pit, cutting the flesh away on both sides.

2. Use a paring knife to score the flesh into a grid pattern, going all the way down to the skin without cutting through. Use a large spoon to scoop the flesh away from the peel and into a large bowl.

3. Cut the top and the base off the pineapple. Place the pineapple upright on one of the cut sides. Slicing downward and working in sections, cut the skin away from the flesh.

4. Quarter the pineapple vertically. Then, using the same downward slicing motion, cut the core away from the flesh.

5. Cut half of the pineapple flesh into a small dice and add to the bowl with the mango. Reserve the remaining pineapple for another use.

6. Remove the seeds and ribs from the red bell pepper and the jalapeño. Mince and add to the bowl.

7. Mix in the lime juice and salt.

8. Serve at room temperature or chilled, with whole-grain tortilla chips or as a topping for tacos, chicken, or fish.

Recipe notes

Nutrition Facts Per Serving: Calories: 45 | Total Fat: 0 g | Saturated Fat: 0 g Sodium: 80 mg | Total Carbohydrate: 11 g | Dietary Fiber: 2 g | Protein: 1 g