Disclaimer: I am working in collaboration with Wild Hive and the National Mango Board, however all opinions, experiences and enjoyment of mangos are completely my own!
When most of us think of a salad, a bowl of leafy greens with some added vegetables typically comes to mind. Fruit salads and pasta salads are popular, too, but what about tossing fruit, a root vegetable and a vine vegetable together? Mix a slurry of lime juice, chile powder, salt, a little honey and freshly chopped cilantro to this combo and you've got yourself a pretty amazing dish going on!
Summertime is when I tend to get exceptionally creative with recipes that require minimal time in the kitchen. Kids are out of school, it's hot outside and I'm not itching to spend lots of time preparing a meal. Assembly-type recipes...you know, the chop-and-drop-into-a-bowl type of dishes are ideal and I've found that these are the kinds of recipes my clients prefer, too. If you're looking for a quick, delicious and nutritious recipe to pull together for your next meal or fiesta, I've got you covered with my Mango-Ji-Cumba salad!
Sweet and juicy mango mixed with crunchy, refreshing jicama and cucumber delivers a strong nutrition punch while keeping you hydrated and cool. The high water contents of these foods (mango: 80%, jicama: 90%, cucumber: 96%) contribute to total daily fluid intake for optimal hydration, which is important during these hot summer months and especially important for those of us living in a dry, desert climate.
A few fun nutrition facts about our star ingredients:
- One cup of mango delivers over 20 different vitamins and minerals and provides 100% of daily vitamin C and 35% of vitamin A needs. These vitamins have antioxidant properties that help keep our skin, teeth, bones and immune system strong! (Source: Mango Board).
- Mangos are rich in folate, which helps the body make blood cells and DNA. They also provide fiber, which slows the absorption of sugar in the blood stream and may help control weight by promoting the feeling of fullness. (Source: Mango Board)
- Jicama is a native Mexican vine but the name most commonly refers to the plant’s edible tuberous root. Its mild, sweet flavor comes from fructo-oligosaccaride which also happens to be a prebiotic or “friendly” bacteria to our gut. (Source: SFGate) Check out my other jicama posts here!
- With only 10 calories per 1/2 cup, cucumbers add big crunch with few calories in each bite. With its high water content, a bit of vitamin C and fiber, cucumbers make for a great snack and a great addition to this salad.
- Honey is a natural sweetener that delvers approximately 17 grams of carbohydrate per tablespoon making it an excellent energy booster and sweet addition to dressings like the one in this recipe! (Source: National Honey Board)
Mango-Ji-Cumba Salad with Chile Lime Dressing
Recipe by: Christy Wilson, RD
Serves: 6-8 (about 1/2 cup serving)
Total time: 10-25 minutes (10 minutes preparation. Optional 15 minutes to chill.)
- 1 cup fresh mango, peeled, pitted and cut into 1/2 inch cubes
- 1 1/2 cup cucumber (1-2 cucumbers), peeled, and cut into 1/2 inch cubes
- 2 cup jicama, peeled and cut into 1/2 inch cubes
- 2 tablespoons cilantro, chopped
- 6 tablespoons fresh lime juice
- 1 teaspoon chile powder
- 1/2 teaspoon kosher or other coarse salt
- 1/2 teaspoon honey
- In a large bowl, add mango, cucumber, jicama and cilantro. Miix to combine. Set aside.
- In a small bowl, whisk all dressing ingredients together.
- Pour dressing over salad ingredients and toss to coat.
- Chill in refrigerator for 15 minutes or serve immediately. Garnish with additional cilantro, if desired.
Nutrition Facts per serving: Approx. 1/2 cup salad
Calories: 30, Total fat: 0 gr; Saturated fat: 0 gr; Trans fat: 0gr; Cholesterol: 0gr; Sodium: 130mg; Total Carbohydrate: 7gr; Dietary Fiber: 2gr; Sugar: 4gr; Protein: 1gr; Vit A: 8%; Vit C: 30%; Calcium: 2%; Iron: 2%