Amy Lippert, NTP
Cilantro Mango Lime Sauce
This luscious mango sauce is herby, sweet and tangy and is the perfect compliment over grilled seafood, chicken, or as a tropical salad dressing! This vibrant and ultra fresh sauce is made with all raw ingredients and is Paleo and Whole30 friendly with easy AIP options! I know you are going to obsess over this just like I do!
Cilantro is an herb that originated in the Mediterranean and is also known as coriander. I learned this fun fact while living in s'-Hertogenbosch (Den Bosch), The Netherlands shopping at the Saturday "markt" getting groceries for my family from the sweetest family owned vendors in the city square. Many cultural foods use this beautiful herb, and for many of us we enjoy it's earthy citrusy flavor in our dishes.
Cilantro is used in traditional Chinese medicine and Ayurvedic practices to support digestion, increase appetite, and support urinary tract health. It is rich in vitamins, minerals and antioxidants.
Vitamins
Vitamin A (beta-carotene): A fat soluble vitamin that is a powerful antioxidant supporting healthy vision, immune function, cell growth, and brain function,
Vitamin K: Fat soluble vitamin that supports the body's ability to form blood clots and is converted to vitamin K2 in the gut and supports healthy bones [1].
Minerals
Manganese: Necessary in brain and nervous system health and supports metabolic pathways.
Antioxidants
Terpinene: A powerful antioxidant that has anti-fungal properties and is anti-inflammatory.
Quercetin: A flavonoid that neutralizes free radicals, reduces inflammation, fights cancer, and supports vessel and heart health.
Why Mangos are So Good For You!
Mangos or mangoes are one of the most widely consumed foods in the world and are cultivated throughout the world! They belong to the cashew family of plants and are considered a stone fruit with their large seed found within.
Did you know that mangos contain a nutrient called Choline that is essential in many bodily functions from brain and nervous system function or the formation of your body's cell membranes. Full of lots of other good for you nutrients, fiber and more, these golden beauties are a wonderful whole food to add to a healthy way of eating!
Vitamins
Vitamin A (beta-carotene): A fat soluble vitamin that is a powerful antioxidant supporting healthy vision, immune function, cell growth, and brain function.
Vitamin B9 (folate): Essential vitamin that supports neural tube development during pregnancy, the production of red blood cells and the production of genetic material [1].
Vitamin C (ascorbic acid): A powerful antioxidant that supports healthy immune function, and the absorption of non-heme iron.
Vitamin B6 (pyridoxine): There are many benefits from a diet rich in vitamin B6. It plays a role in our immune health, metabolism, and brain health. Vitamin B6 is essential in creating neurotransmitters like dopamine and serotonin, which play a role in emotional health and sleep [2].
Vitamin K: Fat soluble vitamin that supports the body's ability to form blood clots and is converted to vitamin K2 in the gut and supports healthy bones [3].
Minerals
Potassium: An essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat [4].
Magnesium: A mineral that is essential in healthy metabolism, nervous system regulation, detoxification, and blood sugar regulation.
Fiber
Mangos are full of insoluble and soluble fiber that supports the digestive system as well as overall health.
Insoluble fiber: bulking fiber that keeps things moving along through the digestive system promoting healthy detoxification and waste removal.
Soluble fiber: absorbs water and gels in the digestive tract slowing the absorption of carbohydrates therefor supporting blood sugar regulation and feeds the beneficial bacteria in the microbiome.
So grab some lovely mangos and let's get cooking!
Cilantro Mango Lime Sauce Ingredients
Makes approximately 16 ounces
1-1.5 cups Fresh Cilantro*
1/2 cup Fresh Lime Juice
1 Medium Shallot
1 cup Fresh Mango
1/2 cup EVOO
1/2 tsp Fine Sea Salt or Pink Salt
1/2 tsp Ground Black Pepper**
* Use the leaves only for AIP
** Omit for AIP Mango Lime Sauce
How to Make Cilantro Mango Lime Sauce
1. Throughly rinse all of the cilantro and shake off excess water. For AIP, trim the leaves off all of the stems.
2. To a food processor, add all of the ingredients (omit black pepper for AIP) and process over high speed for 30-60 seconds until smooth and creamy,
Serve immediately or refrigerate for later!
Watch the Video HERE
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FAQs
Q: How long will cilantro mango sauce keep?
A: Store in an airtight container in the refrigerator up to 3-5 days.
Q: What is the best way to make cilantro mango sauce spicier?
A: Personally? I'd add a habanero, however, add what your spice tolerance will allow! Chipotle peppers will add a nice little smokiness to it as well!
Q: What kind of mango is best to make cilantro mango sauce?
A: I prefer honey mangoes because I find that they are much sweeter and have a delicate acidity to them, however, use what you love!
I hope you enjoy this as much as my family does. - Amy
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