Refreshing Mango Salad Recipe for Women’s Wellness

Indulge in this vibrant and nutritious mango salad, designed to nourish from the inside out! Mango is a powerhouse for overall health, packed with vitamins and antioxidants that benefit skin, support hormonal balance, and provide a boost of energy.

Ingredients:

• 1 ripe mango, peeled and diced

• 1 cup baby spinach

• 1/2 cup arugula

• 1/4 cup cucumber, thinly sliced

• 1/4 cup red bell pepper, diced

• 1/4 avocado, sliced

• 2 tbsp chopped red onion

• 1 tbsp fresh mint, chopped

• 1 tbsp pumpkin seeds (optional for added crunch)

Dressing:

• Juice of 1/2 lime

• 1 tbsp extra-virgin olive oil

• 1 tsp honey or agave syrup (optional)

• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the mango, spinach, arugula, cucumber, bell pepper, avocado, red onion, and mint.

2. In a small bowl, whisk together the lime juice, olive oil, honey, salt, and pepper until smooth.

3. Drizzle the dressing over the salad and toss gently to coat.

4. Sprinkle pumpkin seeds on top if desired, and serve immediately.

Key Nutrients and Benefits

• Mango is high in Vitamin C and Vitamin A, which promote collagen production, helping to keep skin firm and radiant. Vitamin C also aids iron absorption, which is particularly important for women’s energy and vitality.

• Avocado is rich in healthy fats and Vitamin E, both of which are essential for maintaining skin moisture and elasticity. Healthy fats also support hormone production, which is crucial for mood and reproductive health.

• Pumpkin Seeds add a boost of magnesium and zinc, both of which play a role in hormonal balance and immune support. Magnesium helps reduce PMS symptoms, and zinc supports skin repair.

Insightful Fact:

Did you know that Vitamin C can reduce the appearance of wrinkles? Studies show that Vitamin C can help improve skin texture and reduce fine lines, a significant benefit for women focused on maintaining youthful skin. Adding just 1 cup of mango to your diet meets about 67% of your daily Vitamin C needs!

Here are three simple and efficient ways to cut a mango, each perfect for different recipes and presentations!

1. Hedgehog Style (Cubes)

This method is great for salads, salsas, or snacking.

1. Stand the mango on its end, with the stem facing up.

2. Cut down along one side of the pit, about 1/4 inch off-center to avoid the stone. Repeat on the other side, so you have two “cheeks.”

3. Take each cheek and score a grid into the flesh without cutting through the skin, making squares about 1/2-inch wide.

4. Press on the skin side to pop the mango flesh outward, creating a “hedgehog” of cubes. Cut the cubes off the skin with a knife.

2. Slice and Scoop (Perfect for Smoothies or Purees)

Ideal when you want to scoop out all the flesh for a smoothie or to blend.

1. Slice the mango cheeks off as in the hedgehog style.

2. Instead of scoring, use a spoon to scoop the flesh directly from the skin in one piece.

3. You can then chop or blend as needed.

3. Mango Spears (For Fruit Platters or Grilling)

This method creates longer slices, perfect for fruit platters or grilling.

1. Stand the mango up and cut the cheeks off on both sides.

2. Place each cheek skin-side down and slice into long, thin strips.

3. Slide your knife under the strips, between the skin and the flesh, to remove the slices.

Each method works well depending on how you want to use your mango—cubed, scooped, or sliced!

Enjoy!