This light and refreshing mango salad is simple but really delicious! My spicy mango salad goes really well with fish and seafood. I love to serve it with salmon or shrimps, the acidity of the apple cider vinegar helps to cut through the fatty salmon beautifully. But you can serve the salad by itself or accompanied with side vegetables. I am aware not everyone enjoys fruits in salads or savoury dishes. But there is a good justification to pairing fruits (specially fruits high in fructose like mangoes) with nuts, nut butter or adding some fats such as olive oil in this salad. Fats help reduce the glycaemic index of fruits by slowing down absorption, and help us absorb fat soluble vitamins like: vitamins: A, E, K and beta carotene.
Mangoes are a rich source of vitamins and minerals including vitamin A, C, E, K, B vitamins, copper, potassium, calcium, iron, magnesium and antioxidants: quercetin, beta-carotene and zeaxanthin. Vitamin A, beta-carotene and zeaxanthin are important antioxidants for good eye sight, immune function, cellular growth (DNA replication) and skin health.
Spicy mango salad
- 2 small to medium R2E2 ripe but firm mangoes
- 2 chillies (medium to hot variety according to personal taste)
- Half small red onion sliced
- 1/4 cup chopped coriander
- 3 tbsp Extra virgin olive oil
- Dash apple cider vinegar
- Unrefined sea salt to taste
- Peel mangoes and cut into cubes
- Place diced mangoes in a bowl
- Cut chillies finely diced and add to the bowl with the mango
- Coriander leaves finelly chopped and add to the bowl
- Add olive oil, apple cider vinegar and unrefined sea salt to taste to the bowl and mix all ingredients well.
- Serve with salmon, sea food or vegetables.