Tropical Mango Veggie Salad (VV, DF, GF)

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This salad was a perfect example of mindful cooking. no rush needed. I set aside the 15 minutes of just washing, chopping and serving food that nourishes me. Then eating it with the same mindfulness before moving to the next task, in my case writing.

When preparing a meal try appreciating the colors, flavors and nutrients available in each ingredient and spice you choose.

The summer sun had me craving light and crisp veggies combined with a sweet and tangy sesame dressing. Add crushed cashews, avocado, tofu, or other varieties of veggies if you’d like!

I chose to mix the romaine with spiralized cucumber to give it some texture, and because I just love my spiralizer, but sliced cucumber would be fantastic as well.

Further Food Nutritionist Commentary:

This is a wonderful refreshing salad, especially with the summer heat coming. Mangoes are a great source of vitamin C and vitamin A to keep you fighting off those pesky germs and to protect your eyes from the sun, respectively. Cucumbers are another great, refreshing addition. They have a high water content which helps keep you hydrated while the silica in the skin helps keep your skin looking great!

By Paige Geimer

Tropical Mango Veggie Salad (VV, DF, GF)

  • Prep Time:10 minutes
  • Cook Time:n/a
  • Servings: 3

Ingredients

1 head of romaine lettuce

1 cup of cherry tomato

1/2 english cucumber

1 ripe mango

1/2 cup of shredded carrot

2 scallions

dressing: 

1/2 cup of rice vinegar

2 tablespoons toasted sesame oil

1.5 tablespoons of coconut sugar (can sub agave or honey)

1 teaspoon garlic powder

pinch of himalyan pink sea salt

Instructions

  1. Wash and chop all veggies.
  2. Cut mango into small pieces.
  3. Spiralize cucumber.
  4. Whisk together dressing ingredients.
  5. Pour over salad and toss.
  6. Garnish with sesame seeds and scallions.
Wash and chop all veggies. Cut mango into small pieces. Spiralize cucumber. Whisk together dressing ingredients. Pour over salad and toss. Garnish with sesame seeds and scallions.

Nutrition Information

Per Serving:  Calories: 659; Total Fat: 12 g; Saturated Fat: 2 g; Monounsaturated Fat: 4 g; Polyunsaturated Fat: 4 g; Cholesterol: 0 mg; Sodium: 162 mg; Potassium: 2009 mg; Carbohydrate: 137 g;  Fiber: 17 g; Sugar: 32 g; Protein: 25 g

Nutrition Bonus:

Vitamin C: 115%; Vitamin A: 207%; Iron: 50%; Calcium: 19%;

Scoop, mix, go further.

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