(Gluten Free, Dairy Free)
A fresh and summery salad with a fruity mango and tomato salsa, perfect for any occasion!
Hello everyone! Today the weather is miserable, it feels like being back in winter. So, I thought it was a good time to post a super summery recipe! Yes, I know there is no relevance to it whatsoever, but if you can’t get summer, then you create it, somehow, or you can pretend it is and start wearing your flip flops around the house. And fill your fridge with summery drinks and summery food, am I crazy? Maybe, but you won’t call me crazy after you try this salad, I promise! It’s a pure taste of summer and it will make you feel like you are on some sort of tropical beach having your healthy lunch before going back to get some more tan. Only thing to remember is, once you finish it, don’t forget about where you live and remember to dress appropriately in case you have to leave the house, haha!
Ok, enough with the non-sense, what’s in this beautiful bright salad? Spinach leaves ( I found a bag on offer in Lidl for 69p and had to use it somehow), grilled chicken breast and an A-M-A-Z-I-N-G fruity salsa with mango, tomatoes and lime! I used fresh mangoes, as I found them at the market for really cheap, but feel free to use frozen mangoes. Most ssupermarkets will have frozen chunks of mangoes, make sure you defrost them before using them, though, as you will have to chop them off in little pieces.
As you can imagine, this is a very healthy salad and it’s packed full of nutrients! Spinaches are very low in calories and are a great source of vitamin K (one portion of this salad will provide at least 200% of your Recommended Daily Intake for vitamin K), but they also contain a good amount of vitamin A, vitamin C, folate, manganese, iron and magnesium. Vitamin K plays an essential role in bone health and it’s hard to find vegetables with a vitamin K content as high as spinaches.
Mangoes are rich in vitamin C, A and vitamin B6, plus they are just delicious, so I don’t have to sell you this one as much as spinaches! 😉 Because of the high vitamin C content in this salad, also provided by the lime juice, you can be sure you will absorb all of that iron provided from the spinaches. Did you know that vitamin C is very important for the absorption of iron? Make sure you always squeeze a bit of lemon or lime juice on your leafy green salads, to make the most of their nutritional content. Many people don’t get enough iron in their diet and they feel very tired and fatigued, so if that’s how you feel, make sure you get your iron levels checked!
Ok, enough with nutrition now and let’s get to it!
Ingredients (serve 2)
For the salad:
- 250g grilled chicken breast
- 100g fresh spinach leaves
For the mango and tomato salsa:
- 150g mango, fresh or thawed if frozen, chopped in small pieces
- 150g tomatoes (approx. 2 salad tomatoes), chopped
- 4 tsp fresh lime juice
- 1 Tbsp extra virgin olive oil
- 20g red onion, chopped thinly
- 5g fresh coriander, chopped
- On a plate, lay the spinach leaves and top with the grilled chicken.
- To make the salsa, chop the mangoes, tomatoes and onions very thinly and combine in a small bowl with the olive oil, lemon juice and chopped coriander.
- Top the salad with the salsa and enjoy!