Bonjour! Today I’ve got a recipe sneak peak to share with you from my new eBook, “Deliciously Healthy Summer.” Here in Ireland summer has vanished in an instant. The light is softer and the sun seems to linger shyly on the horizon. A fresh breeze whips through the trees and I’m pulling out the jackets and tights. It may be a bit sad to say goodbye to summer, but I do think this glimpse of autumn feels like heaven. Though the weather is changing I believe we have yet to see the peak of summer harvest here in Ireland, so you’ve still got a month or two to enjoy recipes from “Deliciously Healthy Summer.”
My Caribbean Carrot and Mango Salad is inspired by flavours I discovered in St. Lucia on my honeymoon 7 years ago. The food was unlike anything I had ever experienced in the United States, where I’m from. My husband and I stayed at a beautiful beachside resort called Anse Chastanet. Each day we enjoyed lunch on the beach, a buffet featuring spicy curries alongside refreshing salads reminiscent of the recipe I share with you today. Caribbean cuisine is a mix of influences, including European, Indian, Asian and Creole. The food was bold, colourful and healthy– exactly what you would want on a beach vacation.
The salads were all marinated, like this one, which means they can be made ahead and the flavour improves as they sit in the fridge. During summer I think it’s a smart idea to always have one or two marinated salads in the fridge. They’re great alongside grilled meats or as a vegetarian medley for a light and healthy meal. I included two more marinated salads in the “Deliciously Healthy Summer eBook“, Courgette, Fennel and Rocket Salad and Mediterranean Carrot and Fennel Salad with Mint.
Caribbean Carrot and Mango Salad is an absolute stunner. Slices of mango and ribbons of carrot make for a bright and sunny salad that’s sophisticated enough for adults and a favourite for children. Just looking at it is a mood booster, especially on the days when the sun refuses to come out and play. My zippy ginger-lime vinaigrette brings the whole tropical theme front and centre. Pistachios add a nice crunch while coriander and scallion lend fresh green herbal flavours. This salad provides a cooling counterpoint to spicy foods like curries or stir fries.
Just like carrots, the golden flesh of mangoes are high in beta-carotene. Mangoes are also high in immune boosting vitamin C. They’re full of fibre and contain enzymes that help the stomach digest protein (another reason to pair this dish with grilled meats). Sometimes it can be hard to tell if a mango is ripe. I have found that once a mango is ripe it begins to drip clear nectar from the stem end. You can place a mango in a paper bag with a ripe banana to help it ripen faster.
This salad makes for a convenient packed lunch, maybe with a few pieces of leftover grilled chicken or even cold Asian style noodles. You may even entertain packing it for your kids’ lunch if they’re adventurous eaters. Feel free to play with the vegetable cuts and have fun. Bon appetit!
Caribbean Carrot and Mango Salad
- 2 mangoes
- 4 carrots
- 2 scallions
- ½ cup/100g pistachios
- a handful of coriander leaves
- 1-inch/2.5cm piece of ginger
- 1-2 limes
- ½ teaspoon honey
- ¼ cup/50mL rapeseed oil (canola)
- Sea salt
Peel the mangoes and slice the flesh away from the pit. Cut lengthways into very thin slices. Cut the carrots into long thin ribbons, using a vegetable peeler. Thinly slice the scallions. Toss the mangoes, carrots and scallions in a large bowl. Grate the zest of 1 lime over the salad.
Prepare the vinaigrette. Juice the lime into a small bowl (you will need 2 tablespoons lime juice). Peel the ginger and finely grate the flesh, adding to the lime juice. Add the honey and a pinch of sea salt. Drizzle in the canola oil gradually, whisking constantly. Pour the vinaigrette over the salad and toss to coat. Marinate the salad in the fridge for at least 15 minutes but no longer than 2 days.
Just before serving, chop the pistachios and coriander leaves, sprinkling them over the salad.