Mango Habanero Salsa: A Spicy, Blood Sugar-Friendly Recipe You’ll Love 🌶️🥭

Looking for a salsa that’s sweet, spicy, and still supports your health goals? Say hello to our Mango Habanero Salsa — a fiery little number that’s 100% detox-approved and surprisingly low on the glycemic index. Whether you’re participating in our 5-Month Guided Detox & Metabolic Reset Program at Centered Wellness or just trying to clean up your snacking game, this recipe checks all the boxes: bold flavor, clean ingredients, and zero guilt.

What makes this salsa so special (besides the perfect heat-to-sweet ratio) is that it’s compliant for those managing blood sugar, including individuals with diabetes. Mangos, when used in moderation and paired with spicy habanero, lime juice, and fresh herbs, offer a nutrient-rich, low-fat option that doesn’t spike glucose levels the way sugary salsas or store-bought condiments can. This recipe skips added sugars and artificial preservatives — just fresh, whole ingredients that taste amazing and support your body’s natural detox pathways.

Want to level it up? Pair it with Siete Grain-Free Tortilla Chips — made with cassava flour, totally free of seed oils, and non-GMO corn-free. These chips are crunchy, satisfying, and a fan favorite in our detox community. It’s proof that eating clean doesn’t mean giving up fun food — it just means getting creative with better ingredients.

Ready to taste for yourself?

RECIPE:

• 2-3 habanero peppers (depending on spice level you desire)
• ▢1 mango
• ▢½ white onion
• ▢1 clove garlic
• ▢3 tablespoon maple syrup or coconut sugar
• ▢3 tablespoon white vinegar
• ▢2 tablespoon lime juice
• ▢½ teaspoon salt

Instructions

• Peel and dice mango, cut and deseed habanero peppers (if you want it hot, keep the seeds and membranes).
• Add habanero peppers, mango, roughly chopped onion and garlic in a saucepan with 1-2 tablespoon of water. If you are using coconut sugar instead of maple syrup, add it, too. 
• Bring to a boil and cook until onions are translucent, for about 5 minutes.
• Add maple syrup (if you didn't use coconut sugar), white vinegar, lime juice and salt and stir.
• Transfer to a air tight jar and place in the fridge over night or for a few hours until cooled.

ENJOY!

🧬 Eye Health & Vision Through a Functional LensEye Health Reflects Systemic WellnessHOLISTIC does not mean:

• Healthy (e.g., “a holistic snack”)
• Natural (e.g., “a holistic shampoo”)
• Organic or “non-toxic”
• Trendy wellness branding

These can be part of a holistic approach, but using the word that way waters down its true meaning.
Holistic refers to a whole-person approach. It's about looking at the interconnectedness of body, mind, emotions, spirit, environment, and lifestyle- not just physical health.

• It asks why symptoms occur, not just how to relieve them.
• It includes emotional well-being, relationships, spirituality, sleep, and purpose.
• It's common in functional medicine, Ayurveda, traditional Chinese medicine, and even trauma-informed care.

Considering the WHOLE body and how systems interconnect…vision issues are often a signal of deeper imbalances.
Vision is tied to:

• Mitochondrial health
• Blood sugar balance
• ​Oxidative stress & detox capacity

🌿 Seasonal Eye Care -  Summer Wellness Focus

​Allergy Season- Eyes are itchy/watery due to histamine overload → often connected to gut dysbiosis 

• Quercetin, nettle tea, gut/liver support
• Saline rinses + cold compress
• Limit histamine-rich foods (vinegar, leftovers)

These foods either contain high levels of histamine or trigger its release in the body:

• Aged cheeses (parmesan, blue cheese, gouda), Yogurt, kefir, Sauerkraut, kimchi, Vinegar + vinegar-based condiments (mustard, ketchup, pickles), Soy sauce (including tamari), Miso, tempeh

• Smoked, canned, or dried fish (tuna, sardines, anchovies), Leftover meats/fish that sit in the fridge (histamine builds over time), Processed meats (salami, pepperoni, bacon), Shellfish (shrimp, crab, mussels)

• Tomatoes, Spinach, Eggplant, Avocados, Strawberries, Citrus fruits (lemons, limes, oranges, Bananas

• Alcohol, Wine (especially red wine and champaign), Beer, Black tea, green tea, matcha, Coffee, Chocolate and cocoa 
• Artificial colorings + preservatives

Note- some of these foods are wonderful, healthy foods, but during allergy season they can aggravate an already sensitive system.


Balance your diet with smart, low-histamine options like:

• Carrots, Coconut water, Cruciferous veggies, Pumpkin, Fresh watermelon (ok for most)

Chlorine & Pool Water- Can cause burning, dryness, and blurred vision

• Rinse eyes post-swim
• Apply coconut oil around eyes before
• Use goggles + up omega-3s
  
  

Sunlight & UV Protection- UV accelerates eye aging

• Wear UV sunglasses (wraparound)
• Eat lutein + zeaxanthin-rich foods

Stay hydrated + support collagen (vitamin C/E)

🌍 Eyewear Donation Drive
​Several organizations clean up and repurpose donated prescription and non prescription glasses, sunglasses and readers for those in need.

• Lions Clubs International:  lionsclubs.org/recycle-eyeglasses
• OneSight / EssilorLuxottica:  onesight.org
  
  

For the month of July, we will have a drop box in the studio where you can leave donation glasses.  We will bring them to a drop off spot on  behalf of our community here at Centered Wellness and Yoga