Chopped mango on fresh salad leaves. Quick, healthy, delicious! Makes a stunning presentation too.
Thin strips of peeled cooked beetroot is a delicious addition to this salad. * Instead of mango, use seedless green grapes, halved if large, thinly sliced apple, or diced avocado. * Toasted pumpkin seeds, sesame seeds or pine nuts can be used instead of the cashew nuts or peanuts.* Replace the nuts with spicy croutons. Cut 2 slices of day-old bread into small pieces or neat cubes and place in a polythene bag. Add a pinch of chilli powder and 1 tbsp extra virgin olive oil, then hold the bag shut and shake well. Tip into a non-stick pan and stir-fry until crisp and golden brown. Add to the salad just before serving. * For a completely fat-free dressing, mix 1 tbsp seasoned rice vinegar with the ginger and lime zest and juice. Add 2 tbsp fresh orange juice. Or mix 2 tbsp each of orange juice, dry sherry and soy sauce for a punchy dressing. * A mixed green salad makes a versatile accompaniment for all meals or a useful base on which to serve ingredients such as fruit or smoked fish for a first course. Mix 225 g mixed salad leaves with about 45 g mixed fresh herbs (basil, tarragon, chervil, flat-leaf parsley and mint), torn or coarsely chopped. Rub the inside of the salad bowl with a cut clove of garlic, if liked, then discard. Add the leaves and herbs to the bowl. For the dressing, whisk together 1 shallot, finely chopped, ½ tsp Dijon mustard, 2 tbsp white wine vinegar and 4 tbsp extra virgin olive oil with seasoning. Drizzle the dressing over the salad, then toss gently to coat the leaves.
Mango contains a wealth of carotenoids which protect against free radical attack and degenerative diseases. Mango also supplies iron, potassium, magnesium, and vitamins E, C and B group. * All the leaves provide minerals, such as potassium, calcium and iron. Raw spinach provides folate. All these minerals help to protect against cancer.
C * A * B1, E, folate, calcium, copper, iron