Delightfully Healthy! Sweet & Savory Spring

MANGOS are sweet tropical fruits packed with vitamins and minerals that are great for our hearts, skin, eyes, and digestive system. Ataulfo mangos pack more than 20 vitamins and minerals including high doses of Vitamin A and C. One mango provides 70% of the daily recommended intake of Vitamin C which improves iron absorption and aids the immune system. Ataulfo mangos are also high in fiber which improves gut health.

To choose a ripe Alfogoto mango, select a fruit that feels heavy for its size and give a gentle squeeze as you might with an avocado or a peach. The flesh of a mango should give but not feel mushy. Next, hold the selected fruit stem to your nose. It should smell sweet.

Try the quick and effortless Fresh & Easy Mango Salsa recipe below using just six ingredients.

VIDALIA ONIONS are sweet tasting and have heart-healthy benefits that help with blood thinning for cardiovascular health.

Vidalia onions are a good source of vitamin C (15% of daily value) to boost your immune system and include 3g of fiber that can improve digestive function. They are also grown in soil with low amounts of sulfur which will decrease the amount of irritation to the eyes when cutting. They have a mild flavor and can be used in a variety ways — sauteed, baked, or caramelized. Our featured recipe uses them caramelized in a casserole requiring just 15 minutes of prep time!

The best way to store Vidalia onions is to wrap each individual onion bulb and place them in the crisper drawer away from potatoes.

AVOCADOS are a nutritionally dense food including 30g of fat, 14g of fiber, and many vitamins and minerals such as vitamins C, E, K, B, magnesium, and potassium. They are packed with calories at ~300 calories per avocado and are a food that can truly be included in any meal. Whether it is avocado toast in the morning, salsa for a midday snack, or some tacos for dinner, this food is a great addition to the diet.

Avocados are also a good source of antioxidants and anti-inflammatories which can protect your body from internal damage due to reducing free radicals. Oxidative damage caused by these free radicals can lead to chronic diseases. Their high fiber can improve gut health and their many nutrients can reduce the risk of heart disease.

One of the most difficult things to do is pick a good ripe avocado at the store. They tend to ripen very quickly and for a short window of time before going bad. You will know if an avocado is ripe when you squeeze it slightly and it feels like it has a soft outside. Avocados that are not yet ripe will feel rock-hard, and avocados that have gone bad will feel overly mushy when squeezed or held. Avocados are great in salsa for a nutrient-dense snack!

Avocado Salsa

Recipe and photo adapted from


⅔ cup frozen corn, thawed
2 cans sliced ripe olives, drained
1 medium sweet red pepper, chopped
1 small onion, chopped
5 garlic cloves, minced
⅓ cup olive oil
¼ cup lemon juice
3 T cider vinegar
1 tsp dried oregano
½ tsp salt
½ tsp pepper
4 medium ripe avocados, peeled
Tortilla chips


1.Combine corn, olives, red pepper, and onion. In another bowl, mix the next 7 ingredients. Pour over corn mixture; toss to coat. Refrigerate, covered, overnight.

2.Just before serving, chop avocados and stir gently into salsa. Serve with tortilla chips.


Fresh & Easy Mango Salsa

Recipe and photo adapted from

For optimal taste, ensure that your mangos are fully ripe. Use only half of a jalapeno pepper if you prefer a milder flavor. Parsley can be substituted for cilantro. This salsa can be made in advance and stored in the fridge in an airtight container.


3 Organic Ataulfo Mangos
1 red bell pepper
½ red onion, chopped
1 Jalapeno pepper, seeds removed and finely chopped
½ cup cilantro, chopped
Juice from 1 lime
Tortilla chips for serving


1.Add all the ingredients together in a large bowl.

2.Mix everything together until combined. Taste and adjust seasoning if needed with some lime, cilantro, or salt and cracked pepper.


Caramelized Vidalia Onion Casserole

Recipe and photo adapted from

Prep time: 15 minutes
Cook time: 1 hour
Servings: 8


1 T olive oil
3 large organic Vidalia onions, diced
1 T Worcestershire sauce
½ tsp ground pepper
8 oz of pasta any shape
1 tsp salt or to taste
1 tsp garlic, minced
1 cup low-sodium chicken broth
1 bay leaf
½ tsp dried thyme
¼ tsp fresh rosemary
1 cup heavy cream
1 pinch red pepper flakes
6 ounces gruyere cheese, shredded
6 ounces fontina cheese, shredded


1.In a large pot, cook pasta according to the directions on package.

2.Drain and set pasta aside.

3.Turn pot to low and add 1 tablespoon olive oil.

4.Add onions and cook on low for 30 to 40 minutes until caramelized, stir frequently.

5.Add chicken broth, Worcestershire sauce, salt, pepper, bay leaves, thyme, garlic, rosemary, and red pepper flakes.

6.Preheat oven to 400 degrees.

7.Cook until liquid has reduced by half.

8.Stir in cream, pasta, and cheeses.

9.Place in a casserole dish.

10.Bake at 400 degrees for 20 to 30 minutes until hot and cheese is melted.