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Taste the Freshness and Heat of Summer Year-Round With a Mango and Avocado Salad

May 30, 2018

 

I’m sure by now you’ve heard the saying that Avocado is a super food. One of the interesting strengths of avocado is its ability to help you digest and make the most out of other nutrients, including cancer fighting agents and antioxidants like Lycopene and beta carotene.  

 

These compounds are carotenoids, which are fat soluble. As such the avocado serves as a vehicle to carry them through the intestinal tract slowly releasing them through digestion for maximum absorption. 

 

Sometimes avocado is given a bad reputation because of its high fat content. However these fats themselves have beneficial nutritional properties that greatly offset the negative connotations of fat content. The type of fat you find in avocados is largely phytosterols including beta-sitosterol, campesterol and stigmasterol. These greatly help fight inflammation in the digestive tract.

 

Avocado is also high in pantothenic acid, vitamin K, fiber and copper. 
In this recipe the richness of the avocado plays against the brightness of the mango, citrus and heat to create a balanced salad. This recipe plays well as an appetizer for almost any Asian or tropical cuisine, but I rarely find that it plays as a side dish. It almost plays like a vegetarian take on ceviche. In all honesty it also plays as a nice standalone snack on a hot sunny day. 

 

This recipe calls for using jalapeno to bring a little heat as well as a refreshing edge. If you don’t like the heat, simply use a paring knife to remove all of the ribs and seeds. Another heatless substitution would be to turn to Aji Dulce or Marconi peppers. 

 

Equipment

  • Large work bowl

  • Sharp paring knife

Ingredients

  • 2 ripe avocados

  • 2 ripe mangoes

  • Juice from 1 lime

  • 1 tablespoon of lemon juice

  • ½ of a red onion

  • 2 tablespoons of fresh cilantro leaves, chopped fine

  • 1 jalapeno pepper, minced

Here is how to make Mango and Avocado Salad recipe:

 

Procedure

 

Step 1: Peel the mango and cut away from the pit. Then cut the mango meat into bite sized chunks.

 

Step 2: Prepare all the other ingredients except the avocado. Add all of the ingredients except the lemon and lime juice to the work bowl.

 

Step 3: Cut the avocado in half, use a spoon to remove the pit. Cut the avocado meat into medium chunks. Then lay it on top of the work bowl. Pour the lemon and lime juice directly over the avocado chunks. This will reduce oxidation/browning.

 

Step 4: Toss to combine. Then cover the salad with a sheet of plastic wrap to block out contact with air. Place the work bowl in the refrigerator for one hour to allow the salad to chill and the flavors to meld.

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