Here is a way to add a healthy condiment to any protein. This Mango Avocado Relish adds good fats, vitamins and minerals to any fish, chicken or beef dish.
I love the taste explosion that occurs when pairing mango with grilled wild salmon. This is my go-to recipe for adding a delicious condiment that is quick and easy to make! Wow your friends and family with this addition to any gathering!
Nutrition Profile of Mango
Mangos contain many nutrients – notably vitamins A and C, folate, choline and potassium. They also contain a very nice omega 3 to 6 ratio and some fiber.
As with most fruits, they do have a rather high amount of sugars, but when paired with fat it becomes balanced.
Nutrition of Avocado
Avocados are classified as a fruit and they are loaded with good fatty acids — primarily monounsaturated fats (the same as olive oil). There is a good omega 3 to 6 ratio. Additionally, they contain lots vitamins, A, K and choline. There is also a considerable amount of folate and vitamin C, potassium, phosphorus and magnesium.
In fact, avocados have twice as much potassium as banana.
Studies Show Benefits
In this study published in the Journal of Nutrition, the researchers found that the carotenoids found in vegetables were much better absorbed in the presence of avocados. They felt that it was due to the fat content of the avocado that enabled better nutrient absorption.
Putting avocado in your salad or any side dish will be a great benefit for absorption of all the nutrients in the vegetables.
Similarly, eating fat with vegetables also enhances nutrient and mineral absorption as recommended by the Weston Price Foundation. Using a high quality extra virgin olive oil, coconut oil, or avocado oil as part of the salad dressing is the best way to do this. For cooked vegetables, use butter and your kids will love them!
Avoid store bought salad dressings as they are full of rancid, GM oils such as soy and canola oil, as well as additives and other junk. Check out this Avocado Lemon Salad Dressing.
Ingredients
- 2 medium mango
- 1 avocado
- 2 Tbsp chopped chives + 1 tsp for garnish
- 1 Tbsp avocado oil
- 1 Tbsp fresh lemon juice
- Sea salt and pepper to taste (where to find sea salt and spices)
- 1Tbsp minced garlic (optional)
Instructions
- Peel and chop the mango into small cubes (Check out this video to see how to peel and chop a mango)
- Peel and cut the avocado into small cubes
- Add the rest of the ingredients and mix
- Place in serving bowl
- Garnish and refrigerate until ready to serve
- This should be eaten the day it is made
Equipment
- Bowl
- Knife
- Lemon Juicer Handheld (where to buy a handheld lemon juicer)
