Mother Earth Living

Spring Greens: Mango Spinach Salad Recipe

Whip up this snappy, slightly spicy and somewhat sensuous springtime Mango Spinach Salad for a nutritious meal that’s rich in flavonoids, fiber and folate.
By Kris Wetherbee
April/May 2012
Add to My MSN

This Mango Spinach Salad Recipe is sweet with a spicy kick.
Photo by JIANG HONGYAN


Content Tools

Related Content

Cook with Your Kids!

Here are some ingredients to make cooking with kids a tasty experience!

Eco-Paint: YOLO Colorhouse Offers New No-VOC Exterior Paint Option

Refresh the exterior of your house with a coat of YOLO Colorhouse paint inspired by the landscape ar...

Hold the Lettuce: Nutritious Herb Salad Recipe

For a refreshing change, toss together a salad made with fresh herbs instead of lettuce.

Spring Vegetable Fried Rice Recipe

This spring vegetable fried rice recipe hits the spot as a simple side dish or even a low-key meal.

This snappy, slightly spicy and somewhat sensuous springtime Mango Spinach Salad is rich in flavonoids, fiber, folate and carotenoids (such as lutein and zeaxanthin) that inhibit the growth of certain cancer cells. And the powerhouse of phenolic compounds found in mangoes makes for a synergy of health benefits tossed into a tasty salad. MANGO SPINACH SALAD SERVES 4 TO 6

• 1 large mango, coarsely chopped
• 1/3 cup orange juice
• 1 tablespoon nut oil (such as walnut or almond)
• 1 teaspoon toasted sesame oil
• 1/2 tablespoon rice wine vinegar
• 1 garlic clove, coarsely chopped
• 1 teaspoon fresh-grated ginger
• 1 teaspoon whole-grain mustard
• 1/2 to 1 teaspoon sugar, depending on ripeness of mango
• Dash of salt
• 8 ounces fresh baby spinach
• 2 to 3 green onions, sliced
• 1 large mango, chopped
• 2 cups fresh sugar snap peas (about 8 ounces), trimmed, stringed and cut in half on diagonal
• 1 red bell pepper, cut into matchsticks
• 1/4 cup toasted, chopped pecans*
• Salt and freshly ground black pepper, to taste
* Toast nuts in a dry skillet over medium heat, or toast on a baking sheet in a 300-degree oven for 5 to 10 minutes, stirring occasionally.

1. To make dressing, puree first 10 ingredients (mango through salt) together in a blender or food processor; set aside.

2. To make salad, toss together spinach, green onions, chopped mango, sugar snap peas and red pepper in a large serving bowl. Pour dressing on top of salad and gently toss together until thoroughly combined. Garnish the Mango Spinach Salad with toasted pecans and season to taste with salt and pepper.


Kris Wetherbee is a contributing editor who lives and tends her herbs in western Oregon. 

Click here for the main article, Healthy and Delicious Spring Greens.








Post a comment below.

 


MY COMMUNITY
no image
HarvestRight
8/21/2014 5:22:39 PM
no image
NatureHillsNursery
8/20/2014 10:03:07 AM
no image
NatureHillsNursery
8/20/2014 9:59:22 AM
no image
NatureHillsNursery
8/20/2014 9:30:07 AM
no image
melisastarr
8/19/2014 12:57:22 PM
no image
Peggy McMahan
8/18/2014 11:29:51 AM
no image
lorina21
8/17/2014 10:16:45 PM
no image
lorina21
8/17/2014 10:15:23 PM






Subscribe today and save 58%

First Name: *
Last Name: *
Address: *
City: *
State/Province: *
Zip/Postal Code:*
Country:
Email:*
(* indicates a required item)
Canadian subs: 1 year, (includes postage & GST). Foreign subs: 1 year, . U.S. funds.
Canadian Subscribers - Click Here
Non US and Canadian Subscribers - Click Here

Subscribe to Mother Earth Living!

Welcome to Mother Earth Living, the authority on green lifestyle and design. Each issue of Mother Earth Living features advice to create naturally healthy and nontoxic homes for yourself and your loved ones. With Mother Earth Living by your side, you’ll discover all the best and latest information you want on choosing natural remedies and practicing preventive medicine; cooking with a nutritious and whole-food focus; creating a nontoxic home; and gardening for food, wellness and enjoyment. Subscribe to Mother Earth Living today to get inspired on the art of living wisely and living well.

Save Money & a Few Trees!

Pay now with a credit card and take advantage of our earth-friendly automatic renewal savings plan. You’ll save an additional $5 and get six issues of Mother Earth Living for just $14.95! (Offer valid only in the U.S.)

Or, choose Bill Me and pay just $19.95.