Mango and Avocado Salad

This bright, refreshing salad brings together creamy avocado, sweet mango, juicy tomatoes, and a lively lemon-garlic dressing for a simple dish that is full of flavor and color. Avocados provide heart-healthy monounsaturated fats, fiber, potassium, folate, and vitamin E, while mango adds vitamin C, vitamin A precursors, and natural antioxidants. Tomatoes contribute lycopene and additional vitamin C, and California extra-virgin olive oil adds beneficial monounsaturated fats and polyphenols. The result is a fresh, nutrient-rich salad that works beautifully as a light lunch, side dish, or colorful accompaniment to grilled fish or chicken.

Prep time: 15 minutes
Serves 6-8

Ingredients

2 ripe mangos peeled and cubes

4 avocadoes peeled and cubed

1 lemon juiced

1 tsp minced or finely grated garlic

¾ tsp kosher salt

2 tbs red onion finely diced

2 tablespoons chopped fresh cilantro

1 cup grape tomatoes halved

2 tbs California olive oil

Directions

1.     Place all of the ingredients in a bowl, add lemon juice. Mix gently

2.     Add olive oil and salt, mix gently

Make it your own

Serve with tortilla chips as a salsa.

Add ½ teaspoon lemon or lime zest for a brighter citrus note.

Add ¼–½ teaspoon freshly ground black pepper.

Add ½ small jalapeño, very finely minced

Add ¼ cup toasted pumpkin seeds or chopped pistachios for crunch

Nutritional highlights

Calories 275–280 kcal

Protein 4 g

Total fat 22 g

Saturated fat 3 g

Monounsaturated fat 14–15 g

Carbohydrates 22 g

Dietary fiber 8–9 g

Total sugars 11 g

Sodium 250–300 mg

Micronutrients per serving

Potassium 735 mg

Magnesium 46 mg

Phosphorus 95 mg

Calcium 30 mg

Iron 1.0 mg

Zinc 0.9 mg

Copper 0.35 mg

Manganese 0.3 mg

Vitamin C 44 mg

Vitamin E 3.7 mg

Vitamin K 34 mcg

Vitamin A 60 mcg RAE

Vitamin B 60.46 mg

Folate 120 mcg