How to Make Fermented Mango Salsa

Fermented Foods and Drinks

Have you ever made mango salsa? How about fermented mango salsa?  Yup, me neither.

So when fellow Nutritional Therapist, Trish Carty, a fermentation expert, contacted me  about doing a guest post for a fermented mango salsa, I was all for it.  In fact, this is the first ever guest post on Fearless Eating!

Have your ever made fermented mango salsa? Yup, me neither. So when my friend asked to share her recipe I couldn't resist. Here are the fabulous results.

So let’s get right to it.  Here’s Trish to tell you more:

Hello everyone!  Glad to be here on Fearless Eating and I’m super honored to be Craig’s first guest poster!  Before I share my recipe for fermented mango salsa, let me give you a little background on it.

So my love affair with mangoes began when I worked in a tropical island location as a chef on a
chartered sailboat. I was fortunate to have a captain who loved the best local foods we could get.

He knew what islands had the best mangoes, pineapples, coconuts and all locally grown foods. I created weekly menus reflecting these foods for the vacationing guests.

Since our charter guests were new every 10 days or so, the favored meals quickly became apparent and mangoes were always a part of them.

Mangoes could be used in every meal as a highlight. People expected to have the tropical fruits native to this region incorporated into the  sailboat experience. Luckily the local growers knew us well and provided us with an ample and
reliable supply at each port of call.  Guests loved seeing the local foods delivered to the boat.

By far, this mango salsa was the most popular dish I made.  We would catch fish off the back of
the boat, grill and serve with a squeeze of lime and the mango salsa.  Local steamed greens were served as a simple but delicious side dish with this meal.  The colors and combinations of flavors were perfect.

How to Make Fermented Mango Salsa

Once I learned about fermentation I realized how simple it could be to make this into a fermented mango salsa recipe. Even better, the process of lacto-fermentation adds a depth and complexity to the flavors.  And even better still, additional nutrients are developed via the lacto-fermentation process which also aid digestion.  These are just some of the reasons why lacto-fermented foods are so important.

I hope you enjoy this recipe as much as I do!

Fermented Mango Salsa Recipe

Use this simple Fermented mango salsa as a side dish or topping for grilled fish or other meats.

Course Side Dish
Cuisine American
Prep Time 30 minutes
Total Time 30 minutes
Author Craig Fear


  • 2 ripe mangoes
  • 1-2 cloves garlic, diced fine
  • 2 TBSPs shallots, diced fine
  • 1 TBSP red onion, diced fine
  • 2 TBSPs whey OR vegetable starter culture
  • 1 tsp sea salt
  • 3 TBSPs  fresh mint, cut chiffonade style -  roll leaves lengthwise and thinly slice.
  • 1 tsp fresh lime juice, reserve for plating along with lime slices and mint sprigs.  I like to squeeze a little splash of lime juice for the final presentation and garnish with lime slices and mint sprigs.


  1. Peel mango and dice into about 1/2 inch cubes and place in mixing bowl .
  2. Prepare the rest of ingredients. Mix them all together gently with a spoon except for the lime juice (save for plating and garnish.)
  3. Move the ingredients to your fermentation vessel. I prefer an airlock method. Pack lightly to submerge all the ingredients under liquid.  Leave in a cool dark place for 8-24 hours.  Fermentation time is relatively short as the fruit does tend to quickly ferment. Taste and place in  refrigerator when ready. Eat within 10-14 days.

Recipe Notes

The herbs can be varied to enhance the style of the food you are serving.  Cilantro or basil can be substituted for the mint.


A Few Meal Ideas for Fermented Mango Salsa

Finally, here are some additional meal  ideas for which mango salsa could be served as a side dish or as a topping:

  • Blintzes
  • Curry chicken salad
  • Fish tacos
  • Any salad.  I love it with with and endive, shrimp and goat cheese salad.
  • Grilled fish such as wahoo, salmon or tuna
  • Chicken.  My favorite is a roasted chicken marinated in a soy ginger sauce
  • On it’s own as a fresh fruit salad!

Have your ever made fermented mango salsa? Yup, me neither. So when my friend asked to share her recipe I couldn't resist. Here are the fabulous results. Trish Carty has been a Professional Chef for over 30 years. It has been her passion and she now incorporates nutrition and healing with foods. She leads fermentation workshops globally and locally in the Bay area of California.

Trish is also a certified Nutritional Therapy Practitioner, a certified GAPS Practitioner and a certified Healing Foods Specialist. Digestion and the adrenal connection is a passion of hers, combining diet and functional medicine assessment techniques to help each client find the correct diet protocol. She is currently studying to become Board Certified in Holistic Nutrition.

You can learn more about Trish and follow her wonderful blog, Keep the Beet at www.keepthebeet.com

You can also connect with her on Facebook, Pinterest and Google+.


Have your ever made fermented mango salsa? Yup, me neither. So when my friend asked to share her recipe I couldn't resist. Here are the fabulous results.

Photo credits: Keep the Beet

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About the Author

Craig Fear is the creator of Fearless Eating and the author of three books, The 30-Day Heartburn Solution, Fearless Broths and Soups and The Thai Soup Secret. After years helping clients with digestive issues, Craig decided to pursue writing full-time. He intends to write many more books on broths and soups from around the world! Click here to learn more about Craig.

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