Green Mango Salad

Green Mango Salad

  • Serves: 4
  • Prep Time: 00:20
  • Cooking Time: 00:00
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A delightful, refreshing salad with a sweet sour dressing and can be made as spicy as your taste buds would like. Use green mangos that haven't ripened yet, the flesh can vary in colour from very pale yellow to a deeper yellow depending on the variety. Delicious served with grilled king prawns on top or with roast chicken on the side.

Ingredients

* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 2 lge green mango(s), julienne
  • 1 lge carrot(s), julienne
  • 2 cups bean sprouts
  • 2 - 3 spring onion(s), finely sliced with green tops
  • 1/2 cup coriander, leaves roughly chopped
  • 1/2 cup mint leaves, roughly chopped
  • 1/4 cup basil leaves, roughly chopped
  • 1/2 cup cashews, chopped
  • DRESSING:
  • 1/4 cup lime(s), juice
  • 3 Tbsp maple syrup, 100%
  • 2 Tbsp coconut aminos
  • 1 Tbsp sesame oil
  • 1 Tbsp fish sauce
  • 3/4 tsp garlic, minced
  • 3/4 tsp chilli, flakes or to taste

Directions

Use a sharp knife to carefully remove mango skin, place on its end and cut downwards.

Use a mandolin slicer on 2 or a zig zag peeler to julienne the green mangoes and carrot. Add to a bowl with the bean sprouts, spring onions, coriander, mint and basil. Mix through to evenly disturbed the ingredients.

Add all dressing ingredients into a small bowl and whisk together to combine. Pour over salad and mix through well (I like to use my clean hands to mix well).

Place dressed salad into a serving bowl and sprinkle with cashews, a few herb leaves and sliced red chili.

Serve immediately, delicious with grilled prawns or chicken.

green mango(s)

It's always best to choose locally grown mangoes. Mango has been named the most widely consumed fruit in the world. Green (raw) mango is perfect for salads as they are easy to slice or grate, their flesh can vary from a very pale colour to a deeper yellow and aren't sweet. They contain over 20 vitamins and minerals. Some of the possible health benefits include a decreased risk of macular degeneration, decreased risk of colon cancer, improvement in digestion and bone health, plus skin and hair. The green mango contains pectin which is different to the ripe mango. Pectin is fibre and is also used in making some medicines.

carrot(s)

This crunchy orange vegetable is rich in beta-carotene, which is converted into vitamin A in the liver. They are good for the eyes and improve night vision. You get vitamin A and a host of other powerful health benefits from carrots, including cancer prevention, helps prevent infections and heart disease, protects teeth and gums and promotes healthier skin.

bean sprouts

Bean sprouts also know as bean shoots are a common ingredient used in Asian cuisine. Bean shoots are grown from mung bean seeds, they add great flavour and texture to dishes. A great source of dietary fibre, vitamins C and K, protein, magnesium and rich in digestible energy.

spring onion(s)

Other names for spring onion are scallion or green onion. They have hollow green leaves and a small root bulb and can be eaten raw or cooked. The green tops are also used sliced or chopped as a garnish. The green tops are a good source of vitamin C and beta carotene.

coriander

Coriander is also know as cilantro. The fresh chopped green leaves in large amounts are a good source of vitamin C. The fresh leaves are an ingredient in many Indian, Thai, and Mexican dishes. They are usually tossed through just before serving as the heat can diminish the flavour. The dried fruits are known as coriander seeds, the seeds have a lemony citrus flavour when crushed. The word coriander in food preparation may only be referring to the ground seeds not the plant.

mint leaves

Peppermint is one of the easiest and hardest herbs to grown. Studies have uncovered a variety of health benefits. Mint leave oil is used as a digestive aid, to relieve pain, it has anticancer properties and can help with allergies.

basil leaves

The culinary herb basil is of the mint family. The type used in Italian dishes is sweet basil opposed to Asian dishes which may use Thai basil, lemon or holy basil. I prefer to add at the end of a recipe or toss through as I serve a dish as cooking can destroy the flavour.

cashews

Cashews work well in a paleo lifestyle, as they are so versatile. They can be used to make dairy free milk, cashew butter, cashew cream or sour cream, dips and many more. Where possible, it is best to soak nuts before using to assist with digestion. Eat them raw but in moderation as they are quite high in omega 6. Stay away from store bought roasted nuts that have been cooked in canola, sunflower or similar vegetable oils.

lime(s)

A lime is a green citrus fruit. There are several species of the lime tree. They are an excellent source of vitamin C and calcium and are used to add flavour to foods and beverages.

maple syrup, 100%

Maple syrup is an earthy, sweet tasting amber liquid that is produced by boiling down the sap of maple trees. Use organic 100% maple syrup which is a natural food sweetener, not a flavoured maple syrup. Pure maple syrup contains a decent amount of some minerals, especially manganese and zinc, some traces of potassium and calcium but it does contain a whole bunch of sugar. I try to reduced the amount of sweetness in each recipe to the lowest possible without compromising taste. Feel free to adjust to your liking. I use maple syrup in place of raw honey when I don't want the strong honey flavour coming through in a recipe. I have paleo cookies and desserts in my cookbook made from whole food ingredients with natural sugars but please don’t overindulge. Use as a treat only for special occasions.

coconut aminos

An excellent soy free alternative to soy sauce and tamari. It comes from the sap of the coconut tree and has a sweeter flavour than soy sauce and is not as salty. Coconut aminos can be purchased from health food stores or online. This is one of my favourite ingredients.

sesame oil

Sesame seed oil adds extra flavour to Asian cooking. Purchase sesame oil that contains no MSG and no preservatives. Store in the fridge once opened. Sesame seed oil can help heart health and is good for the skin both topically and internally. It contains anti-cancer compounds, including phytic acid, magnesium and phytosterols.

fish sauce

Just a little of this sauce will make a big difference to a recipe. Fish sauce is used in Asian cooking, be adventurous and add to other types of dishes to enhance the flavour. Read your label when purchasing as you just want fish and salt, no preservatives or sugar added.

garlic

Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).

chilli

Chilli is the spicy fruit of plants that belong to the capsicum family. It is eaten fresh or dried. Chilli powder is dried and ground red chilli peppers. They are members of the nightshade family, Solanaceae. Red chillies contain large amounts of vitamin C and are a good source of most B vitamins, they are also very high in potassium, magnesium and iron.

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