Mangoes with palak, basil, kaju tossed with a lime-adrak dressing. Great as a healthy appetizer or side dish.
Thin strips of peeled cooked beetroot is a delicious addition to this salad. * Replace the nuts with spicy croûtons. Cut 2 slices of day-old bread into cubes and place in a polythene bag. Add a pinch of chilli powder, then hold the bag shut and shake well. Tip into a non-stick pan sprayed with oil 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 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, 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 onion, 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, magnesium, potassium 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.
Excellent source of vitamin C. Good source of vitamin A. Useful source of calcium, copper, folate, iron, vitamin B1, vitamin E.