Home > Recipes of the Month > Mango and Cucumber Salad
Mango and Cucumber Salad
Recipe by Adam Kingl from Executive Eats: The Cookbook for a Better Working Life
Prep time: 15 min. Servings: 1
"This is the recipe that I demonstrate more than any other for executive audiences interested in promoting wellness and feeling better at work. They love it because it’s quick (you can also make it ahead of time to bring to work), delicious, refreshing and doesn’t make you feel heavy or tired after lunch. You also get a mood boost from the folate in the cucumber, temper regulation from the HDL in the olive oil and enhanced concentration from the magnesium in the mango. This recipe is also versatile because you can add your favourite toppings; almost anything will work – suggestions are listed below!" -Adam Kingl
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Ingredients
- 1 ripe mango, diced into bite-sized pieces (find an easy way to cut a mango below!)
- ¼ cucumber, diced into bite-sized pieces
- 1 t. grated ginger
- 1 spring onion, thinly sliced
- Leaves from a few sprigs of fresh mint, thinly sliced (you can substitute coriander here)
- 2 T. extra virgin olive oil
- 1½ T. lime juice
- Salt and pepper
Directions
- Mix the mango, cucumber, ginger, spring onion, mint, olive oil, lime juice, and salt and pepper to taste. You can eat this as is, or add any of these toppings to personalise your salad to your palate
Topping Options
- Diced, skinless, cooked, cold chicken breast
- Flaked, skinless, boneless, hot smoked salmon, trout or mackerel
- Diced firm tofu
- Toasted sesame seeds
- Sliced fresh chilli or dried chilli flakes
To Drink
Sparkling water with lime, iced tea, herbal, jasmine or green tea
Here’s an easy way to extract all the flesh from the mango without driving yourself crazy. Mangoes can be frustrating because of the large, odd-shaped pit in the middle. Put the mango on its long, narrow edge on a cutting board. Cut off one of the larger halves of the flesh by guiding your knife around the pit. Repeat on the other side and then again on the two smaller sides. Take each of the smaller ends that you’ve removed, and lay it skin side down. Run your knife between the skin and the flesh, and then chop the flesh into bite-sized pieces. For the large mango sides, score the flesh with your knife, being careful not to pierce through the skin. Push into the centre of the skin-side to invert the mango, so the flesh is convex (sticking out) and the skin is concave (pushing in). You can now run your knife between the skin and the mango ‘squares’ that you’ve created to remove the bite-sized pieces. Discard the skins and pit.
Nutritional Information
Per Serving (no toppings): 446 calories (250 from fat), 27 g total fat, 4 g saturated fat, 0 mg cholesterol, 160 mg sodium, 51 g carbohydrates, 45 g sugar, 5 g fiber, 3 g protein
Exchanges: 3 ½ fruit, 5 fat
GLUTEN-FREE recipes are prepared without any wheat, barley, rye or triticale. Check the label on each ingredient to make sure the brand you are using does not contain these grains in any form (flour, bread stuffing, bran germ, malt, starch, etc.).
VEGAN recipes are prepared without any animal products including fats, milk or eggs. Check the label on each ingredient to make sure the brand you are using does not contain these items in any form.
LOW-SODIUM recipes have 140 mg of sodium or less per serving.
All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change.
Previous Recipes of the Month
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