Avocado Mango Salad Recipe.

Description

Avocado Mango Salad is a refreshing and vibrant dish that combines the creamy texture of avocado with the sweet and tangy flavor of mango. This salad is tossed in a zesty lime dressing and garnished with fresh herbs, making it a perfect side dish or light meal option for warm weather days.

Background and Origins

Avocado Mango Salad has its roots in tropical cuisines, particularly those of Central and South America, where both avocados and mangoes are abundant. The combination of these two fruits creates a harmonious balance of flavors and textures that is both satisfying and nutritious. While the exact origins of this salad are unclear, variations of it can be found in cuisines around the world.

Health Concerns

Avocado Mango Salad is not only delicious but also packed with nutrients. Avocados are rich in heart-healthy monounsaturated fats, vitamins, and minerals, while mangoes are a good source of vitamin C, vitamin A, and dietary fiber. However, it’s important to be mindful of portion sizes, especially if you’re watching your calorie intake, as avocados are calorie-dense. Additionally, individuals with latex allergy may be allergic to avocados.

Ingredients

Ingredient	Quantity
Avocado, ripe	1 large
Mango, ripe	1 large
Red Onion, thinly sliced	1/4 cup
Fresh Cilantro, chopped	2 tablespoons
Fresh Lime Juice	2 tablespoons
Extra Virgin Olive Oil	1 tablespoon
Salt	To taste
Black Pepper	To taste

Step-by-Step Making Instructions 

1. Prepare the Ingredients:
   • Peel and pit the ripe avocado, then cut it into bite-sized chunks.
   • Peel the ripe mango and cut the flesh into bite-sized cubes.
   • Thinly slice the red onion and chop the fresh cilantro.
2. Assemble the Salad:
   • In a large mixing bowl, combine the avocado chunks, mango cubes, sliced red onion, and chopped cilantro.
   • Toss gently to combine, being careful not to mash the avocado or mango.
3. Make the Dressing:
   • In a small bowl, whisk together the fresh lime juice, extra virgin olive oil, salt, and black pepper until well combined.
4. Dress the Salad:
   • Drizzle the dressing over the avocado and mango mixture.
   • Toss the salad gently to coat all the ingredients evenly with the dressing.
5. Serve:
   • Transfer the dressed Avocado Mango Salad to a serving dish or individual plates.
   • Garnish with additional chopped cilantro, if desired.
   • Serve immediately as a refreshing side dish or light meal.

Storage Instructions

• Avocado Mango Salad is best enjoyed fresh and should be consumed shortly after preparation to prevent the avocado from browning.
• If you have leftover salad, store it in an airtight container in the refrigerator for up to 1 day. Be aware that the avocado may oxidize and change color over time, but it will still be safe to eat.

Nutrition Facts (per serving) 

• The nutrition facts for Avocado Mango Salad will vary depending on the specific ingredients used and the serving size.
• Generally, avocado mango salad is a nutritious and healthy dish, rich in vitamins, minerals, and healthy fats from the avocado and mango. However, the addition of dressing and other ingredients may increase the calorie and fat content of the salad. Be mindful of portion sizes and enjoy in moderation as part of a balanced diet.

Advantages of Avocado Mango Salad

1. Nutrient-Rich Ingredients: Avocado Mango Salad is packed with nutrient-rich ingredients such as avocado and mango. Avocados are a good source of heart-healthy monounsaturated fats, fiber, vitamins, and minerals, while mangoes provide essential vitamins A and C, as well as antioxidants.
2. Heart-Healthy Fats: Avocado Mango Salad contains heart-healthy fats from the avocado, which can help improve cholesterol levels and reduce the risk of heart disease when consumed as part of a balanced diet. These fats also promote satiety and can help you feel full and satisfied after eating.
3. High in Fiber: Both avocado and mango are rich in dietary fiber, which is essential for digestive health and can help regulate bowel movements, prevent constipation, and promote a feeling of fullness. A diet high in fiber may also reduce the risk of developing chronic diseases such as heart disease, diabetes, and certain types of cancer.
4. Refreshing and Hydrating: Avocado Mango Salad is a hydrating and refreshing dish, making it perfect for hot summer days or as a light and healthy meal option. The high water content of both avocado and mango helps keep you hydrated and contributes to overall hydration levels.

Additional Information 

• Variations: Avocado Mango Salad is highly versatile and can be customized to suit your taste preferences. Feel free to add additional ingredients such as cherry tomatoes, cucumber, bell peppers, or cooked quinoa for added texture and flavor.
• Dressing Options: While the recipe provided includes a simple lime and olive oil dressing, you can experiment with different dressings to suit your taste. Try a citrus vinaigrette, honey-lime dressing, or balsamic glaze for a different flavor profile.
• Serving Suggestions: Avocado Mango Salad can be served as a side dish alongside grilled chicken, fish, or tofu for a complete meal. It also pairs well with tacos, quesadillas, or wraps for a light and refreshing lunch or dinner option.
• Ripeness: To ensure the best flavor and texture, be sure to use ripe avocados and mangoes when making this salad. Ripe avocados should yield slightly to gentle pressure when squeezed, while ripe mangoes will have a sweet aroma and yield slightly to pressure near the stem.
• Preventing Browning: To prevent the avocado from browning, toss it gently with the lime dressing immediately after cutting. The acidity from the lime juice helps slow down oxidation and preserve the vibrant green color of the avocado.

FAQs 

1. Can I make Avocado Mango Salad ahead of time?
   • While Avocado Mango Salad is best enjoyed fresh, you can prepare the ingredients ahead of time and assemble the salad just before serving to prevent the avocado from browning. Store the chopped avocado and mango separately in airtight containers in the refrigerator until ready to use.
2. How do I choose ripe avocados and mangoes for the salad?
   • When selecting avocados, look for ones that yield slightly to gentle pressure when squeezed. Ripe avocados should feel soft but not mushy. For mangoes, choose fruits with a sweet aroma and a slight give when pressed near the stem end. Avoid mangoes that are overly soft or have wrinkled skin.
3. Can I add protein to Avocado Mango Salad for a complete meal?
   • Absolutely! You can add protein to Avocado Mango Salad by incorporating grilled chicken, shrimp, tofu, or beans. Protein-rich additions make the salad more filling and can turn it into a satisfying main course.
4. How long will Avocado Mango Salad last in the refrigerator?
   • Avocado Mango Salad is best consumed shortly after preparation to prevent the avocado from browning and the salad from becoming soggy. However, if stored properly in an airtight container in the refrigerator, it can last for up to one day. Be aware that the avocado may oxidize and change color over time, but it will still be safe to eat.

Conclusion 

In conclusion, Avocado Mango Salad is a delicious and nutritious dish that offers a delightful combination of flavors and textures. With its nutrient-rich ingredients, heart-healthy fats, and hydrating properties, this salad is not only refreshing but also beneficial for overall health and well-being. Whether enjoyed as a side dish, light meal, or accompaniment to grilled proteins, Avocado Mango Salad is sure to be a hit with friends and family alike. Incorporate this vibrant salad into your meal rotation for a taste of tropical goodness and a boost of vitality.