There is nothing like biting into a fresh and delicious salad. This mango blueberry salad is a fresh take on traditional salads, loaded with superfoods and unexpected tastes and big flavor.
Have you ever stumbled across something so good yet so unbelievably simple to make? Well, this mango blueberry salad is one of those superfood salad recipes that you’re going to want to make over and over again. Made with sweet juicy mangoes and plump delicious blueberries, you’re going to wish that you heard about it sooner.
Raw Mango Benefits
Incorporating more salads into your lifestyle is a simple way to eat more raw fruits and vegetables and get more vitamins and minerals into the diet. First of all, mango is a superfood. Just 3/4 cup of raw mango provides over 50% of the daily recommended value of vitamin C. Raw mangoes also contain over 20 different vitamins and minerals, making them beneficial to add to any diet.
Health Benefits of Blueberries
Blueberries like many other berries are a superfood. This means that blueberries are filled with antioxidants, and are great at improving health, decreasing the chances of cancer and limiting disease. Specifically, blueberries may prevent heart disease, promotes healthy aging and have anticancer health benefits.
Ingredients in Mango Blueberry Salad
- fresh blueberries
- mixed greens
- ripe mango
- apple cider vinegar
- Manuka honey
- dash salt
- black pepper
- chia oil or olive oil
- raw pecans (roughly chopped)
Directions for Mango Blueberry Salad
- Wash and dry greens.
- Dice mango or cut into chunks.
- Whisk honey, vinegar, salt and oil together or blend using a food processor.
- Add chopped pecans to salad
- Lightly pour desired dressing over salad.
- *Note, this recipe yields more salad dressing than you need so feel free to save some for another day.
How to Store Homemade Salad Dressing
It’s likely that you will have leftover vinaigrette to use for another day. Store any homemade dressing in a resealable airtight container inside the refrigerator. Homemade salad dressing without butter or dairy can last in the refrigerator for 1-2 months. Containers like these work really well.
A Note About the Ingredients
When sourcing ingredients for this mango blueberry salad it’s important to use the freshest ingredients possible. Since this recipe calls for both mangoes and blueberries, this salad is best enjoyed in the summer when these fruits are more readily available and are at their nutritional peak. If you live in a climate that has warm weather all year round, this may be different for you.
While you can use any honey you like in this recipe, since this is a superfood salad, Manuka honey fits right in. It has a plethora of healthy benefits that work in harmony with the anti-inflammatory benefits of mangoes and blueberries.
If you can’t get Manuka honey, reach for wild local honey instead. Stay away from overly processed varieties of honey which don’t have the same level of health benefits.
What type of oil to use?
Like chia seeds, chia oil is very high in nutritional value. It’s full of omega-3’s and packed with heart healthy benefits. If you can’t get your hands on any, then a good quality extra virgin olive oil will do. Walnut oil is another great option too. This chia seed oil is cold pressed, non-gmo and a great option to add to salads.
Tools for Mango Blueberry Salad
Variations to Mango Blueberry Salad
Once you have the basics of this salad down, feel free to make it your own. You could add some protein to the top like grilled chicken, fish or chicken. You can swap the pecans for other nuts like walnuts or even almonds. Try dry toasting the nuts for even more flavor. Instead of blueberries you can use any other berries that are in season like strawberries, blackberries raspberries.
To add even more nutrition to this meal, you can use dark leafy greens like kale or spinach instead of mixed green. Dark greens are filled with beneficial minerals like folate, b vitamins and iron. Some of the healthiest greens are kale, spinach and microgreens. Try adding any of these to your salad for a mineral and vitamin packed punch.
- 2 cups blueberries
- 4 cups mixed greens
- 1 ripe mango
- 1/4 cup apple cider vinegar
- 1/2 cup chia seed oil
- 3 tbsp Manuka honey
- 1 cup pecans
- dash salt
- black pepper to taste
Amount Per Serving Calories 479Total Fat 30gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 26gCholesterol 0mgSodium 56mgCarbohydrates 52gFiber 15gSugar 33gProtein 8g