What do you get when you pair one of the top five most healthy foods (avocado) with the antioxidant-rich, anti-aging fruit called the mango?
Why You Should Be Eating Mangoes
Mangoes should be part of your diet because they are high in fiber, rich in antioxidants and minerals, have a positive effect on blood glucose and have many more precious health benefits.
Mango Nutritional Profile & Benefits:
- High in vitamin A & C – great for immune boosting, skin health and eye health and help with collagen production for an anti-aging effect.
- High in fiber – helping with digestion and giving you a folate boost.
- Contain vitamin E – protecting your cells from free radicals
- Contain vitamin K – helps support great bone health
- Include vitamin B6 – which boosts cognitive function and brain health
- Have high levels of folate (B9) – helps with DNA synthesis and repair
- Include iron – which can help remit anemia and hair loss
- Contain magnesium and potassium – both together help to lower blood pressure
- Have the antioxidant Zeaxanthin – which helps to filter blue light rays and improve eye health
Are Avocados Really a Super Food?
Though they use to be touted as risky because of their high calories and fat, avocados should be revered rather than feared these days. Their health benefits are profound and getting at least 3-4 avocados in your diet per week could greatly improve your health in a variety of ways.
Avocado Nutritional Profile & Benefits:
- High in monounsaturated fats (MUFA’s) – great for cardiovascular health and brain health
- Loaded with fat-soluble vitamins E, A & K – which help regulate optimal thyroid levels
- Lower inflammation – due to the carotenoids it contains
- High in Vitamin C – one whole avocado has roughly one-quarter of the recommended daily vitamin C – which helps boost immunity, promote great oral health, thicken hair and reduce inflammation in joints as well as cleanse the liver.
- High in potassium – which helps prevent deficiency. There is more potassium in one avocado than in two bananas combined
- High in fiber – which promotes a healthy weight and metabolism
- Loaded with protein – helping to build lean muscle mass. Also, I have included them in this recipe to help metabolize the fruit sugars at a steady rate since the protein and the fat slow sugar absorption
- Help boost mood and aid in weight loss
Why I Created This Sweet and Savory Mango Avocado Salad
I created this recipe because I was craving mangoes almost every day last summer and I wanted an interesting way to eat them where I could include lots of flavor as well as some healthy fats to help make me feel good. Once I nailed this recipe down, I was literally eating it 3-4 times a week because it was THAT good.
What I Love About This Delicious Salad
This mango avocado salad is literally bursting with flavor. The bright, refreshing chunks of the ripened mango paired with the smooth and creamy pieces of avocado and the bite of the red onion along with the unique taste of cilantro and slight spice of the jalapeno touch all my taste buds and make them sing!
I can put this salad together in ten minutes when I have the ingredients on hand.
How to Find the Perfect Mango
I have heard that finding a ripe mango that actually tastes good can be tough. I haven’t really had that issue so let me give you some tips to choose the best mango.
- Never pick a hard mango that has fully green skin. It was picked too early and will not develop the sugars a tree-ripened mango will.
- Only pick a mango that has pink, preferably deep pink skin at least covering three-quarters of the skin.
- It’s ok if the mango has a little bit of green skin.
- Apply slight pressure to the skin and if the mango has a bit of softness, it will most likely be a good one.
- Use your nose. Smell the mango. If it has no smell it probably isn’t going to be very tasty. A slight fruity smell is what you really want.
- If the mango isn’t slightly soft when you bring it home, let it ripen on the counter for a few days.
- Unless you want the mango to stop ripening, do not put it in the refrigerator.
Important Ingredients for Your Mango Salad
- The type of jalapenos you purchase matters in this recipe. This brand is the best because it has no artificial preservatives that will compromise the taste of the salad and there are no dyes used in the product. These are the only jalapenos I recommend.
- I love to use a variety of salt from Himalayan to Celtic Sea Salts. They each have different mineral profiles and are good to rotate in your diet.
- I also recommend a high-quality avocado oil for this recipe so the flavor is spot on.
Sweet and Savory Mango Avocado Salad
- 1 Organic Mango, diced
- 1 Medium Size, Ripe Hass Avocado, peeled and cut into chunks
- 3 tsp. Jalapenos, chopped with juice from the glass jar
- 2 Tlbs. Fresh, Organic Cilantro, chopped
- ⅛ tsp. Sea Salt
- ½ Lime juiced
- 1 tsp. Avocado oil
- 1 tsp. Organic Red Onion, finely diced
- Mix all together in a bowl and serve fresh!
When You’re In the Mood For a Healthy Sweet and Savory Dish
Make my Sweet and Savory Mango Avocado Salad and you will be delighted. I guarantee you will come back to this recipe time and time again even want to share it with your friends. It’s simple, quick and ultra-healthy and will make your body and brain feel great!