Here is a fresh-tasting, colourful salsa that is rich in vitamins and valuable antioxidants. It is a perfect dip for crunchy, home-made tortilla chips, quickly baked rather than deep-fried for a healthy, low-fat result. Either corn tortillas or flour tortillas can be used to make the chips.
Instead of the corn tortillas, use 4 large or 8 small flour tortillas (also called wraps), about 325 g (11 oz) in total. * Make a fresh peach salsa by using 4 ripe peaches instead of the mangoes. There is no need to skin the peaches. Just cut them in half, remove the stone and chop them. * For nachos, prepare the tortilla chips and leave to cool, then make a melted cheese dip. Finely chop 3 spring onions, 2 green peppers and 1 medium-hot fresh green chilli, seeded, and put into a shallow ovenproof dish. Sprinkle over ¼ tsp cumin seeds and season to taste with salt and pepper. Cut 200 g (7 oz) low-fat soft cheese into small cubes and scatter over the vegetables. Bake in a preheated 190ºC (375ºF, gas mark 5) oven for 10–15 minutes or until the cheese has melted. Scatter a little finely shredded Little Gem lettuce over the top, and serve hot, with the tortilla chips.
Fresh mangoes contain the antioxidant vitamin C, but the amount can vary considerably – in 100 g (3½ oz) mango flesh there can be as little as 10 mg vitamin C or as much as 180 mg. * Chillies are another source of vitamin C, containing more, weight for weight, than citrus fruit such as oranges and lemons.
Excellent source of vitamin A, vitamin C, vitamin E. Useful source of calcium, iron, niacin, potassium, vitamin B1, vitamin B6, zinc.