Recipe: Mango Salsa and Whole Grain Chips


February may be all about candy hearts for some folks, but this month is also about a much more important heart—the one in your chest. It’s American Heart Month, and all month long you’ll see health conscious organizations, like Anytime Fitness, focus on ways to bring awareness to heart disease, which is still the number one killer of both men and women in the U.S.

One way to help curb your risk of cardiovascular troubles is to eat a diet packed with fresh fruits, veggies, and whole grains. I’ve pulled together this mango salsa recipe that proves that eating heart-healthy can still make your taste buds happy. Just make sure to go easy on the added salt. And lowering your daily sodium intake is another great way to keep your heart strong.

Mango Salsa and Whole Grain Chips

Makes four servings
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Homemade Chips

  • 4 whole grain or sprouted grain tortillas (I like Ezekiel brand)
  • Olive oil cooking spray
  • ½ teaspoon ground cumin


  • 1 mango, peeled, pit removed and diced
  • 1 medium red onion, diced
  • 1 jalapeno, diced fine (remove seeds and ribs if you’d like less heat)
  • 1 small cucumber, peeled, seeded and diced
  • ½ large red bell pepper, seeded and diced
  • ¼ cup chopped fresh cilantro
  • 1 tablespoon extra virgin olive oil
  • Juice of one lime
  • ½ teaspoon ground cumin
  • Salt and pepper to taste


  1. Preheat oven to 400°.
  2. Using a pizza cutter or sharp knife, cut each tortilla into 8 chip-shaped triangles. Place tortilla pieces in one layer on a baking sheet. You may have to use two baking sheets or work in batches.
  3. Spray the tops of the tortilla pieces with cooking spray and then sprinkle with cumin. Bake for 7-10 minutes or until chips are crunchy and browned.
  4. For the salsa, combine mango, onion, jalapeno, cucumber, bell pepper and cilantro in a large bowl and stir.
  5. In a smaller bowl, whisk together the olive oil, lime juice, cumin, salt and pepper. Pour dressing over salsa and stir to coat.
  6. Let rest in fridge for at least an hour for the flavors to blend. Serve with chips.

Serving Size: About ½ cup salsa and 8 chips. Servings per Recipe: 4.
Nutrition per Serving: 166 calories, 4.8g fat (sat 0.5g, poly 0.6g, mono 2.6g), 0 cholesterol, 122mg sodium, 227mg potassium, 27.8g carbs (fibers 4.1g, sugars 8.4g), 4.1g protein

What is your favorite salsa?

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Cassie Johnston is an award-winning food writer and recipe developer living and working in Southern Indiana. Her work has been feature in national publications such as Gourmet Magazine and The Huffington Post. Cassie’s a big fan of strenuous hikes, cheese, watching sports, Brussels sprouts, and craft beer, and she’ll talk your ear off about her love of local food and seasonal eating. She’s obsessed with social media and loves connecting with new friends!