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Emergency Food Recipe Of The Week #6: Mango and Black Bean Salsa

Mango and black bean salsa

photo source: www.twopeasandtheirpod.com

 

Two days ago, I was checking my food stock for soon-to-expire items and I found three mango cans about to go off. I just love mango, so it would have been a pity to just throw it away. But you can`t eat three whole cans of mango, either…

 

So I thought of making a giant fruit salad, but I wanted something really tasty, so I searched busycooks.about.com, like I usually do. But what I found there was even better than my fruit salad idea.

 

It was a mango and black bean salsa that caught my eye the second I scrolled down that page. Love at first sight! Now, I love surprising combinations when it comes to food. But if you find it a bit strange to put mango and black beans on the same plate, here`s what you should know:

 

According to benefitsofmango.com (yes, this site actually exists!), mango is well known for:

  • Burning fat. At least that`s what researchers from Oklahoma State University said after feeding mango to overweight mice. My wife swears by it, as well, so the effects are not limited to rodents. You can try it out yourself and see the results.
  • Improving heart health. A recent study reveals that eating 200 grams of mango a day for a month can keep cardiovascular risk under control.
  • Preventing cancer. Researchers from Texas A&M University found polyphenols in mangoes. These are known for inhibiting the growth of some cancer cells.
  • Keeping you young. Antioxidants protect your body against cell damage (the #1 cause for looking old).
  • Improving your immune system. There are lots of healthful carotenoids in raw mango. What`s so special about these carotenoids is they`re a great source of Vitamin A, which can improve your immune and reproductive systems. And your sight, of course.

 

But what about black beans? Can they live up to the benefits of mango? Here`s what I found on healthmad.com:

  • They keep you young as well. Black beans have the highest levels of antioxidants of all of the common beans tested, as much as the antioxidant-rich cranberry (and even more than mango).
  • They help you lose weight. And that`s due to the high amount of fiber. Actually, they`re so high in fiber, that one cup one cup of black beans provides over half of the recommended daily requirement.They’re particularly rich in soluble fiber, that helps you lower LDL cholesterol and stabilize blood sugar levels.
  • They also prevent and even cure impotence in older men. That`s due to molybdenum, a trace mineral that`s found in black beans.
  • They keep your blood healthy. Black beans are rich in magnesium and iron to help maintain healthy red blood cells.
  • They protect your heart. Folate, or Vitamin B6, protects your heart against diseases.

 

So now I`m hoping I convinced you why mango + black beans is the winner combination and I can proceed to the recipe. Here`s what you need to make a delicious salsa (that can also be served as a salad) for 4 to 6 people:

 

  • 15 oz. can black beans, rinsed and drained
  • 11 oz. can corn with peppers, drained
  • 15 oz. can mango slices, cubed
  • 1/4 cup minced onion
  • 1/4 cup oil and vinegar salad dressing

 

Preparation could not get simpler: in a bowl, combine all ingredients and toss to coat. That`s it. And it only takes 5 minutes to make it!

 

You can serve it as an appetizer with crackers or tortilla chips, or as a side salad. You can add other things, too, like canned tuna, salmon, or chicken. 

 

For more delicious emergency food recipes, visit www.myfamilysurvivalplan.com.

 

By Alec Deacon

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