Cucumber, Mango, and Spinach Salad Recipes

Cucumber, Mango, and Spinach Salad Recipes for Salads and Salad Dressings - How Foods Fight Cancer

MAKES 10 TO 12 SERVINGS

This salad boasts beta-carotene from the mango and lutein from the spinach, which are cousins
in the carotenoid family and important antioxidants. Aside from cancer prevention and survival,
lutein is recognized for its key role in eye health.

1 bag (10 ounces) or 1 bunch fresh spinach
1 mango, peeled and cut into bite-size pieces
1 large cucumber, peeled and sliced
6 green onions, thinly sliced
1⁄2 cup thinly sliced fresh basil
1⁄2 cup seasoned rice vinegar
3 tablespoons freshly squeezed lime juice
1⁄4 teaspoon ground black pepper


1. Wash the spinach and dry it in a salad spinner. If the leaves are large,
tear them into bite-size pieces. Transfer to a large salad bowl.

2. Combine the mango, cucumber, green onions, and basil in a medium
bowl. Add the vinegar and lime juice and toss until evenly coated.
Arrange the mango mixture on the spinach and sprinkle with the
black pepper.

3. Cucumber, Mango, and Spinach Salad should be served immediately.
If you must prepare the salad in advance, omit the basil and store
the spinach and mango mixture separately in covered containers in
the refrigerator for up to 2 days. Add the basil to the mango mixture
15 to 20 minutes before serving, and assemble and dress the salad
just before serving.


PER SERVING: 45 calories; 0.3 g fat; 0 g saturated fat; 5.5% calories from fat; 0 mg cholesterol;
1.5 g protein; 10.9 g carbohydrate; 7.4 g sugar; 1.7 g fiber; 219 mg sodium; 50 mg calcium; 1.3
mg iron; 19.1 mg vitamin C; 2134 mcg beta-carotene; 1 mg vitamin E