The inspiration for this salad comes from mango salsa! It’s sweet, spicy, filling, and refreshing for a hot summer day.
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Ingredients and their health benefits:
Mango: Mangoes are packed with nutrients and low in calories. This summer fruit will give you a healthy dose of fiber, antioxidants, and vitamin C.
Jalapeno: Throw in some spicy with the beloved jalapeno, this pepper is rich in vitamin A and C.
Red Pepper: The sweet red pepper is an excellent source of vitamin A, and beta-carotene, and supports vision.
Avocado: Healthy fats, healthy fats! We love to eat our healthy fats! Avocados are a fruit that grows on a flowering tree in the Lauraceae family. This plant friend is high in calories, making it an ideal energy source if you’re busy and have a small window to eat. When choosing avocados for this recipe, they should be ripe. When you press your thumb into the avocado, it should have some give but not be mushy. Avocados are a healthy fat and are high in vitamins C, K, E, and B6.
Arugula: Arugula is one of my favorite greens! It brings antioxidants to your plate that reverse damage to your cells.
Spinach: Great for Vitamin K and fiber. Spinach aids bone health, and eye health, and reduces inflammation.
Hemp Seeds: If you need zinc, protein, fiber, Vitamin B6, and A, hemp seeds are your best bet!
Cilantro: This herb is a part of the Apiaceae family, along with parsley and fennel. Cilantro is excellent for antioxidants and encourages some to use less salt because of its added flavor. Typically, you love Cilantro or hate it. Some think Cilantro tastes like soap, but I’m team cilantro. It contains Vitamin C, K, and A. It also has potassium, magnesium, and folate. This powerful herb helps rid the body of heavy metals, protects against food poisoning, and helps lower blood sugar.
For more information on a plant-based diet, check out this post.
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- Quick and healthy 3-Ingredient smoothie recipes
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- A satisfying 21-day raw vegan cleanse + recipes
- Should you add water when juicing? – A simple guide
- Fresh Strawberry Kiwi Juice | Juicer or Blender
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Here’s how to make Sweet and Spicy Mango Salad!
This recipe makes two salads or an extra-large one for yourself!
Equipment:
Sharp knife
Large salad bowls
Cutting board
Ingredients:
2 Handfuls of arugula
2 Handfuls of spinach
1 mango, thinly sliced
1 red pepper, thinly sliced
1 avocado, thinly sliced
1-2 tablespoons of chopped cilantro
1 tablespoon of hemp hearts
Sweet and Spicy Mango Dressing:
Juice from one lime
1/2 cup of orange juice
1 mango, skinned and removed from the seed
1 jalapeno, deseeded and roughly chopped
1 tablespoon of pure maple syrup
First, prep the sweet and spicy salad dressing. Deseed the mango and jalapeno. Then add all the ingredients to a high-speed blender and blend until smooth. Then, put the salad dressing in a bottle and store it in the fridge until the salad is ready.
Next, prepare the salad ingredients. Cut and deseed the mango, avocado, and red pepper. Then finely chop the cilantro.
After that, it’s time to assemble! First, put the arugula and spinach in large bowls. Then, layer in the red pepper, mango, and avocado slices. Sprinkle the salad with hemp seeds and cilantro. Finally, drizzle on the salad dressing. Enjoy!
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Sweet and Spicy Mango Salad
Equipment
- Large salad bowls
Ingredients
- 2 Handfuls of arugula
- 2 Handfuls of spinach
- 1 mango thinly sliced
- 1 red pepper thinly sliced
- 1 avocado thinly sliced
- 1-2 tablespoons of chopped cilantro
- 1 tablespoon of hemp hearts
Sweet and Spicy Mango Salad Dressing
- Juice from one lime
- 1/2 cup of orange juice
- 1 mango peeled and removed from the seed
- 1 jalapeno deseeded and roughly chopped
- 1 tablespoon of pure maple syrup
Instructions
- First, prep the sweet and spicy salad dressing. Deseed the mango and jalapeno. Then add all of the ingredients to a high-speed blender and blend until smooth. Then, put the salad dressing in a bottle and store it in the fridge until the salad is ready.
- Next, prepare the salad ingredients. Thinly slice and deseed the mango, avocado, and red pepper. Then finely chop the cilantro.
- After that, it’s time to assemble! First, put the arugula and spinach in large bowls. Then, layer in the red pepper, mango, and avocado slices. Sprinkle the salad with hemp seeds and cilantro. Finally, drizzle on the salad dressing. Enjoy!
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