Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Mango and Pineapple Salsa with Cilantro and Parsley

This mango and pineapple salsa with cilantro and parsley is a fruity and spicy salsa that goes perfectly with grilled tofu and vegetable shish kebabs.


86% 92/06/02 
Ω-6 (LA, 0.1g) : Ω-3 (ALA, 0.1g) = 0:0

Ingredients (for servings, )

For the mango and pineapple salsa
2 Mangos, raw (organic?) (24 oz)
½ Pineapple, raw (organic?) (16 oz)
1 Sweet peppers, red, raw (organic?) (5.8 oz)
1 Onions, raw (organic?) (3.9 oz)
1 Onions, red (raw, organic?) (2.8 oz)
½ bunchParsley, fresh, raw (leaf parsley, parsley) (0.53 oz)
½ bunchCoriander leaves, raw (0.35 oz)
1 dashSalt, table salt (0.01 oz)
1 dashBlack pepper (organic?, raw?) (0.00 oz)


  • refrigerator

Type of preparation

  • chop or grind
  • food preparation without heating
  • meld
  • season to taste


  1. For the mango and pineapple salsa
    Cut the mangoes, pineapple, and bell pepper into small cubes. Finely chop the onions, parsley, and cilantro.

    The author uses a white and red onion for this recipe (4 servings). However, you can use the same variety if you don’t have both on hand. Since yellow and white onions have a stronger smell, you might want to reduce the amount if you are using just this variety.

  2. Seasoning
    Combine the ingredients in a bowl and season with salt and pepper.

  3. Before serving
    Cover and place in the refrigerator overnight to let the flavors meld. 

    If you don’t have that much time, you can serve the mango and pineapple salsa immediately; however,  the flavor won’t be able to develop as fully.

Nutritional Information per person Convert per 100g
2000 kcal
Energy191 kcal9.6%
Fat/Lipids0.99 g1.4%
Saturated Fats0.20 g1.0%
Carbohydrates (inc.dietary fiber)47 g17.5%
Sugars38 g42.1%
Fiber6.1 g24.6%
Protein/Albumin3.1 g6.2%
Cooking Salt (Na:48.4 mg)123 mg5.1%
A serving is 376g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin C (ascorbic acid) 177 mg221.0%
MinManganese, Mn 1.3 mg64.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 128 µg64.0%
VitVitamin K 35 µg46.0%
VitVitamin B6 (pyridoxine) 0.51 mg36.0%
MinCopper, Cu 0.35 mg35.0%
ElemPotassium, K 596 mg30.0%
VitVitamin A, as RAE 183 µg23.0%
VitVitamin E, as a-TEs 2.3 mg19.0%
VitThiamine (vitamin B1) 0.18 mg17.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.12 g6.0%
Linoleic acid; LA; 18:2 omega-6 0.09 g1.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.04 g17.0%
Threonine (Thr, T) 0.10 g11.0%
Lysine (Lys, K) 0.18 g10.0%
Valine (Val, V) 0.13 g8.0%
Isoleucine (Ile, I) 0.09 g7.0%
Phenylalanine (Phe, F) 0.11 g7.0%
Leucine (Leu, L) 0.15 g6.0%
Methionine (Met, M) 0.03 g3.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 596 mg30.0%
Magnesium, Mg 43 mg11.0%
Phosphorus, P 60 mg9.0%
Calcium, Ca 54 mg7.0%
Sodium, Na 48 mg6.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 1.3 mg64.0%
Copper, Cu 0.35 mg35.0%
Iron, Fe 1.2 mg8.0%
Zinc, Zn 0.52 mg5.0%
Selenium, Se 1.4 µg3.0%
Iod, I (Jod, J) 1.3 µg1.0%
Fluorine, F 0.53 µg< 0.1%
Notes about recipe

This mango and pineapple salsa with cilantro and parsley is a fruity and spicy salsa that goes perfectly with grilled tofu and vegetable shish kebabs.

Cilantro (fresh coriander): There is a wide range of opinions regarding the flavor of cilantro. Some people react to its intensive, slightly soapy aroma with symptoms ranging from aversion to nausea. According to Swiss statistics, 15 % of the allergic population reacts to cilantro. If you prefer, it is fine to simply omit this ingredient. You should realize, however, that it is the cilantro that gives this dish its exotic taste. There is no alternative that has a similar flavor. Flat-leaf parsley may look like cilantro, but it has a completely different flavor.


Fewer tears: There are a few tricks to reduce or prevent tearing completely when you are cutting onions. First, using a sharp knife reduces the number of cell structures that are damaged, which causes somewhat less of the irritating compound syn-Propanethial S-oxid to be released. Second, “cooling” the onions in the refrigerator (about 15 minutes is enough) helps to reduce the amount of acidic enzymes that are released into the air. Other methods include turning on the overhead vent for ventilation, chewing bread, or having a swallow of water in your mouth while you are slicing onions. The latter doesn’t work for everyone, but the main idea is to breathe through your mouth instead of your nose. Simply try out a few different methods to figure out which one works best for you.

Alternate preparation

Quicker variation: If you don’t have that much time, you can serve immediately instead of first refrigerating overnight (8–12 hrs). This does mean that the flavor won’t be able to develop as fully, but even letting the flavors meld for a short period of time can do the trick.