Delicious, Fun & Healthy Food

Summer Mango Salad

SaladLina LiwagComment

It's definitely the height of Summer here in Toronto.  It's so hot and humid!  Some people complain but I definitely love this kind of weather.  Tropical is the word.  It reminds me of beach days in the Philippines.  I'm going to enjoy it as much as I can 'cuz I know that down the road snow will becoming.  

This is the also the season for lighter meals.  Lots of water, green juices, smoothies, fruits and veggies are what our bodies naturally crave at this time.  Hydration is the key.  We've been cranking our old but reliable Blendtec these days and chopping fruits and veggies for salads and snacks.  

Mangoes have been showing up at the markets in their best form lately - the ripe and juicy kind with the smoothest flesh - best enjoyed by self-proclaimed mango connoisseurs like me.  I grew up in a mango growing region in the Philippines and I've eaten tons, that's my only qualification I must say.  I love a great tasting mango!

So it's not so surprising that we've been using them in our favourite recipes while they're here: smoothies, popsicles and of course, salads.  Yesterday, my friends Sam and Rowena came over to learn how to make more plant-based meals and this is one of the salad recipes that I shared with them.  Light and refreshing is how I would describe Summer Mango Salad.  It's also nut-free and soy-free.

Summer Mango Salad


2 large ripe but firm mangoes, cut into matchsticks size
2 cups purple cabbage, cut into julienne size strips
1 large or 2 small carrots, julienned
1/2 of a cucumber, julienned  
1 small sweet pepper, julienned
8-10 mint leaves, sliced thinly
3 Tbsp. minced red onions
1/3 c. pumpkin seeds, toasted

Wash and prep all ingredients.  I used a mandolin to cut the mangoes, carrots and cucumber in uniform thickness then I sliced them into julienne sizes.   I also used it to shred the purple cabbage in the same thickness.  It's such a helpful tool.  Toast the pumpkin seeds in a pan on medium heat for about 3 to 4 mins. and to watch carefully making sure they do not burn. 


1/3 c. avocado or walnut  oil
3 1/2 Tbsp. lime juice
2 tsp. stone ground mustard (I used this)
2 tsp. maple syrup
salt and pepper to taste

Place everything in a NutriBullet or a blender and whizz briefly until the dressing turns smooth.  Adjust the taste if necessary,  

In a large bowl, mix the carrots, purple cabbage, sweet peppers and red onions.  Add some dressing.  Let it sit for 15-20 mins. for them to soften.   Before plating and serving, add the mangoes, cucumber and some of the mint with more dressing.  Top with pumpkin seeds and the rest of the mint.  Enjoy!

You can also add greens and slices of avocado if you want this to be more substantial.  

Hope you're having a fabulous Summer. You'll see more mangoes in the next few posts, I promise. I'm trying my best to take 'blog worthy' photos in between my busy schedule at my 9-5 job and my family.  I'm looking forward to sharing them soon.    Cheers!