Health for Body Mind and Soul

This mango salad recipe was created following a conversation with a lady in line at the checkout at a local store. Upon noticing the case of mangoes in my shopping cart she asked me what I did with them. I of course like to eat them ripe au naturel, and said as much, and added that they could also be eaten in salads or salsa.

We exchanged basic ingredients for our respective mango salads, and I promised to post the recipe that I had previously tried on my website. Unable to find the original recipe. I created my own – after all, with a case of unripe mangoes at my disposal why not experiment – and voilà! Easy to make, and delicious.

I collect herbs and spices therefore, I have a large variety to work with. If you are unable to find any of the ingredients listed, substitute with whatever works for you.

Mango Salad

Ingredients

1 large unripe mango (peeled and thinly sliced)
1 tablespoon finely diced onions (green, red, white or mixed – adds flavor and color)
1/2 clove garlic finely diced
4 and 1/2 tablespoon fresh lemon or lime juice
4 tablespoon roasted mixed nuts (cashews, almonds, walnuts) chopped
1/2 teaspoon Grace’s Caribbean Traditions ginger, garlic, pimento mix or 1/2 teaspoon powdered ginger
1/2 teaspoon cumin
3/4 teaspoon Ina Paarman’s rosemary and olive seasoning or 1/4 teaspoon ground rosemary
1/2 teaspoon vegetable bouillon powder
pinch cayenne pepper
2 tablespoon chopped cilantro (optional)
1/2 teaspoon sesame oil (optional)

Method
Combine all ingredients in bowl. Mix well. Chill and serve. May be prepared a day ahead and kept refrigerated in a sealed bowl.

Mango Salsa

Makes about 8 servings

1 large mango, or 5 ounces frozen mango, thawed and diced (about 1 cup)
1 large tomato, seeded (optional) and diced
1/4 cup minced fresh cilantro
3 tablespoons freshly squeezed lime juice
1 tablespoon minced jalapeño chile, or 1/2 teaspoon crushed red pepper flakes
1/4 teaspoon salt

To prepare the fresh mango, peel it and use a sharp paring knife to cut the flesh away from the pit. Cut the flesh into 1/4-inch cubes. Place the diced mango in a medium mixing bowl.

Add all of the remaining ingredients and stir to combine. Let stand 15 minutes to allow the flavors to marry. Stored in a covered container in the refrigerator. Leftover salsa will keep for up to one day.

Variation: For Peach Salsa, substitute one large peach for the mango.

Nutrition Information

Per serving (1/8 of recipe):

26 calories
0.2 g fat
0 g saturated fat
5.3% calories from fat
0 mg cholesterol

0.4 g protein
6.7 g carbohydrate
4.8 g sugar
0.9 g fiber

77 mg sodium
6 mg calcium
0.1 mg iron
13.5 mg vitamin C
271 mcg beta-carotene
0.5 mg vitamin E

Recipe from The Cancer Survivor’s Guide