Recipe: Mango Salads

I wanted to share 2 recipes today on one of my favourite foods of summer: Mangoes!

After the last post about Nok Nok I had an intense desire to make Thai Green Mango Salad and as luck would have it someone had gifted us some!

I did a quick search on green mango salads online and mashed together a few recipes that took my fancy and ingredients were available in my fridge.

Green Mango Salad

  • 1 small handful of dried shrimp (around 1 1/2 tbsps)
  • 1 green mango (peeled and sliced or grated)
  • 1/2 cup bean sprouts
  • 1 birds eye chili (chopped)
  • 1 tablespoon coriander/cilantro (chopped)
  • 1 green onion (chopped)
  • 1 tablespoon roasted peanuts (chopped)
  • 3/4 tablespoon fish sauce
  • 1 tablespoon lime juice
  • zest of 1 small lime 
  • 1 tablespoon brown sugar

  1. Mix the mango, bean sprouts, chili, green onion, dried shrimp and corriander in a large bowl.
  2. Mix fish sauce, lime juice, lime zest and sugar in a small bowl.
  3. Toss the salad with the dressing and serve garnished with the peanuts.

Look at this beautiful dish! This will be a flavour explosion in your mouth and with only 3 steps what could be easier? The salad can serve as a healthy and refreshing lunch during the summer or anytime of the day. For those who have never tried green mango salad or would give it a pass just imagine the flavour and texture of this dish in your mouth right now. The soft sweetness of the mango, the crunchy fresh bean sprouts, the flavoursome coriander, the spicy chilli, the crunchy roasted peanuts, the salty and fishy shrimp and fish sauce, the tangy sour lime and the sweet sugar all combined together in one dish. Heavenly!


Prawn, Asparagus, Mango and Avocado Salad

I first saw this salad shared on Twitter and knew I just HAD to make it! It had a lot of my favourite ingredients! Sadly it was the middle of the night and I was already in bed so I bookmarked the link for another day. That night I couldn't stop thinking about it and in the morning I recruited the ingredients from my fridge to make this beautiful salad.

  • 500g prawns, peeled and deveined
  • 2 mangos, peeled and flesh cut into bite sized cubes
  • 1 avocado, peeled and cut into bite sized cubes
  • 1 small bunch baby asparagus, lightly steamed, cut into small lengths
  • small sprig snow pea sprouts, trimmed
  • 1 tablespoon walnut pieces
  • a few tiny baby cos lettuce leaves, rinsed, pat dry
  • black pepper

  • Juice of 2 limes (including 1 teaspoon finely chopped lime zest)
  • 1 tablespoon coriander leaves, finely chopped
  • 1 Birdseye chilli, finely chopped, seeds removed
  • 2 teaspoons honey
  • 1 tablespoon extra virgin olive oil

  1. If you are using green prawns, cook the prawns in gently boiling salted water until the colour changes to pink. Prawns don't take long to cook, so be careful not to overcook them. Set aside to chill in the refrigerator. Or if you are using cooked prawns, simply peel and devein, then chill them while you prepare the rest of the ingredients.
  2. To make the dressing, combine the lime juice, lime zest, coriander, chilli, honey and olive oil in a small jug and whisk lightly. 
  3. Arrange the lettuce on serving plates. Top with the mango, avocado and asparagus, then arrange the prawns over the top. Sprinkle the dressing over the salad, top with the walnut pieces and snow pea sprigs. Season with pepper. Serve immediately.

This salad was really fresh and lovely as well and my family really enjoyed having fruit in a salad. As the weather gets warmer I often find myself uninspired to cook or eat cooked foods so salads are really quick and easy during these times. I was too eager to make the 2 salads above and didn't get a chance to measure the kilojoule content of the dishes but they are definitely low kilojoule, low fat healthy meals. What's also great about salads is anyone can make them out of anything! Put in lots of vegetables and then add in a protein source like meat, chicken, legumes etc to make it more satisfying!

I have officially graduated from my course a couple of weeks ago! I am now a fully qualified Accredited Practising Dietitian (APD). It's all very exciting and yet nerve wracking trying to figure out what to do with myself now, so I'm taking a holiday! I'll be going away to China for a lovely 3 weeks break with my family tomorrow. We'll be touring multiple cities across China so look forward to many food and travel posts ahead. The weather will be the polar opposite from Australia (though if this rain continues it might be quite similar) so I won't be having any salads! I can't wait to absorb in all the food and culture!

Hope everyone has a lovely and safe Christmas and New Year.


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The information presented on this blog acts as general nutrition advice and is not tailored to meet individual needs. It should not be used as a replacement for any medical advice you have recieved from medical practitioners. Please discuss any concerns for your health with your doctor or Accredited Practicing Dietitian before starting a new dietary or exercise regime as they can give more personalised recommendations.

I make every effort to ensure information on Nutrition with Wendy is correct and up to date however nutrition is an evolving field and discrepancies can arise. If the information here appears incorrect or out of date please let me know and I will do my best to update my posts.