Thai-style Green Mango Salad with Apple
This salad will awaken your taste buds in the best way! It is flavourful, healthy, refreshing and makes or a delicious diabetes-friendly side-dish to your meal.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Fiber
- Low-Fat
- Plant-Based
- Vegan
Why Diabetes Friendly?
- Low Glycemic Fruits: Underripe mangos and green apples have a lower glycemic index compared to their ripe counterparts, making them more suitable for blood sugar control.
- Fiber Content: The high fiber content from the mango, apple, bean sprouts, and greens slows down glucose absorption, helping to regulate blood sugar levels.
- Healthy Fats: The unsweetened coconut and salted peanuts add healthy fats which are beneficial for heart health and can help in managing diabetes.
- Antioxidant-Rich: Ingredients like cilantro, green onions, chili, and basil are rich in antioxidants, which play a role in reducing inflammation and overall health.
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Ingredients
- mango (under ripe peeled) 2
- apple (green, not peeled) 1
- bean sprouts 1 cup
- coconut (shredded unsweetened ) ¼ cup
- cilantro (roughly chopped) 1 handful
- green onion (sliced into 3-inch long slivers) 2 stalks
- red chili pepper (or 2 bird chilis, sliced into thin rounds) 1
- basil (optional) 10 leaves
- peanuts (finely chopped ) ¼ cup
Dressing
- rice vinegar 3 tbsp
- grape seed oil 1 tbsp
- lime juice 1 tbsp
- sweet chili sauce (or ½ tsp chili flakes plus 2 tsp honey) 2 tsp
- cilantro 1 tbsp
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Cooking Tips
- Mango Slicing: Using a mandolin or slicer can make slicing the mango and apple into matchsticks much easier and uniform. Be cautious and use a hand guard to prevent injuries.
- Dressing Preparation: Shake the dressing ingredients together in a jar with a lid to emulsify them quickly and evenly.
- Adjusting Spice Levels: The amount of chili can be adjusted based on personal spice tolerance. Removing the seeds can also reduce the heat.
- Serving Suggestion: This salad is best served fresh but letting it sit for a few minutes after tossing with the dressing can allow the flavors to meld together more.
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Instructions
- Make the dressing first by mixing all the dressing ingredients together. Set aside.3 tbsp rice vinegar, 1 tbsp grape seed oil, 1 tbsp lime juice, 2 tsp sweet chili sauce, 1 tbsp cilantro
- Using a mandolin or slicer with the julienne blade on, and slice the mango into thin matchsticks (you can also do this by hand using a sharp knife). Slice the apple the same way, place in a tossing bowl.2 mango, 1 apple
- Add the bean sprouts, coconut, cilantro, green onion, chili and basil leaves, if using. Drizzle the dressing over and gently toss.1 cup bean sprouts, ¼ cup coconut, 1 handful cilantro, 2 stalks green onion, 1 red chili pepper, 10 leaves basil
- Arrange the salad piled on the small platter and sprinkle the peanuts on top and some additional cilantro.¼ cup peanuts
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FAQ
- Can ripe mango be used instead of underripe?
Yes, but it will change the flavor profile to be sweeter and the texture softer, which might not be as refreshing or have the same impact on blood sugar. - Is there a substitute for grapeseed oil in the dressing?
Any neutral-flavored oil like sunflower or vegetable oil can be used as a substitute for grapeseed oil. - How can I make this salad a complete meal?
Adding a protein source like grilled shrimp, chicken, or tofu can turn this salad into a more filling meal. - What if I can't find sweet chili garlic sauce?
You can make a simple substitute by mixing together chili flakes and honey, as suggested in the recipe, or use a combination of hot sauce and a sweetener of your choice.
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Nutrition
Per serving
Calories: 157.4kcal
Carbohydrates: 20.7g
Fiber: 3.6g
Sugar: 16.1g
Fat: 8.2g
Saturated Fat: 3g
Trans Fat:
Protein: 3.4g
Nutrition Facts
Thai-style Green Mango Salad with Apple
Amount per Serving
Calories
157.4
% Daily Value*
Fat
8.2
g
13
%
Saturated Fat
3
g
19
%
Sodium
31.5
mg
1
%
Potassium
283.9
mg
8
%
Carbohydrates
20.7
g
7
%
Fiber
3.6
g
15
%
Sugar
16.1
g
18
%
Protein
3.4
g
7
%
Vitamin C
41.3
mg
50
%
Calcium
24.8
mg
2
%
Iron
0.7
mg
4
%
Magnesium
29
mg
7
%
Zinc
0.4
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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